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Performance

1
Oct

2020.10.01 | Performance

PART 1
Rest 1 minute between rounds.
5 rounds each for time:
200m Run

PART 2
Rest 1 minute between rounds.
5 rounds each for time:
12 x Burpees

PART 3
Rest 1 minute between rounds.
5 rounds each for time:
10/8 Calorie Air Bike

30
Sep

2020.09.30 | Performance

PART 1
The snatches can be broken up in any way as long as 50 are completed for each arm.
For time:
100 x Kettlebell Snatches (53/35)

PART 2
For form:
50 x Sit-Ups
50 x Grasshoppers

29
Sep

2020.09.29 | Performance

PART 1
The bar must touch the ground and then the chest on the bent over row.
5 rounds for time:
20 Calorie Row
20 x Push Presses (75/55)
20 x Box Jumps (24/20)
20 x Bent Over Rows (75/55)

28
Sep

2020.09.28 | Performance

PART 1
Every 2 minutes on the minute for 10 rounds:
3 x Deadlifts @75% 1RM
10 x Push-Ups (Hand Release)

PART 2
5 rounds for form:
10 x Front Raises
10 x Side Raises
10 x Bent Over T-Raises

25
Sep

2020.09.25 | Performance

PART 1
3-3-3-3-3
Presses

PART 2
The bar must touch the ground and then the chest on the bent over row.
21-15-9 repetitions for time:
Bent Over Rows (135/95)
Calorie Air Bike

24
Sep

2020.09.24 | Performance

PART 1
Use 85% of your power clean 1RM for the front squats.
Rest 2 minutes between rounds.
5 rounds:
AMRAP Unbroken Front Squats

PART 2
For time:
50 x Butterfly Sit-Ups
50 x Flutter Kicks (4-Count)
50 x Russian Twists (25)
50 x Grasshoppers
50 x Seated L-Sit Raises Over Kettlebell (53/35)