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Performance

7
Dec

2019.12.07 | Performance

PART 1
For a team of 2.
The partner burpees are completed by both members high fiving with both hands.
For time:
20 x Partner Burpees
50 x Partner Sit-Ups
50 x Partner Wall Balls (10/9 Feet) (20/14)
20 x Partner Burpees
50 x Deadlifts (225/155)
20 x Partner Burpees
50 x Partner Wall Balls (10/9 Feet) (20/14)
50 x Partner Sit-Ups
20 x Partner Burpees

6
Dec

2019.12.06 | Performance

PART 1
Use 15 minutes to work up to a heavy single:
Press

PART 2 (TIMECAP: 20 Min)
Rest 1 minute between rounds.
50-40-30-20-10 repetitions for time:
Calorie Air Bike

5
Dec

2019.12.05 | Performance

PART 1
Every 4 minutes on the minute for 6 rounds:
250m Row
5 x Burpee Pull-Ups
15 x Wall Balls (10/9 Feet) (20/14)
15 x Kettlebell Swings (53/35)

4
Dec

2019.12.04 | Performance

PART 1
Every minute on the minute for 10 rounds:
1 x Power Clean @90% 1RM

PART 2 (TIMECAP: 10 Min)
3 rounds for time:
15 x Power Cleans (95/65)
15 x Burpees Over Bar

3
Dec

2019.12.03 | Performance

PART 1
5 rounds for form:
15 x Strict Dips
15 x Toes To Bar
15 x Narrow Stance Squats
10 x Push-Ups
10 x Strict Pull-Ups
15 x Wide Stance Squats

2
Dec

2019.12.02 | Performance

PART 1
For the weight, use your strict press 1RM.
Do the bar off the ground.
For form:
20 x Push Presses

PART 2
Use a kettlebell to anchor for the sit-ups.
21-15-9 repetitions for time:
Front Squats (115/75)
Sit-Ups
Pull-Ups

1 2 3 205