Pneuma Blog

With a 25 minute time cap:21-18-15-12-9-6-3200 Meter RunToes to BarBurpees

AMRAPx15:15 Kettlebell Swings30 Abmat Sit-Ups1 Rope Climb

AMRAPx18:60 Double Unders45 Air Squats200 Meter Run15 Push Jerks

3 Rounds, Timed Intervals of:1 minute – Calorie Row1 minute – Power Cleans1 minute – Burpee Box Jump Overs (24/20″)*Rest 3 minutes after each round... Read More

3-Position Squat Snatch Complex:1 rep @ Hip1 rep @ Knee1 rep @ Floor For Time:21-15-9Squat Snatch (95/65lb)Kipping Pull-Ups

FITNESS, In Teams of 2AMRAPx18 minutes:60 Pull-Ups60 Burpees60 Russian Kettlebell Swings (24/20kg)60 Medball Squat Cleans (20/14lb)60 Kipping Knees to Chest FUNDAMENTALS, In Teams of 2AMRAPx18... Read More

FUNDAMENTALSAMRAPx15:6 Deadlift (95/65lb)9 Incline Push-Ups12 Squat Jumps FITNESSAMRAPx15:6 Deadlift (135/85lb)9 HR Push-Ups12 Box Jumps (20″) PERFORMANCEAMRAPx15:6 Deadlift (155/100lb)9 HR Push-Ups12 Box Jumps (24/20″)

“The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in... Read More

FUNDAMENTALS:100-80-60-40-20Single-Unders50-40-30-20-10Wallballs (10lb) FITNESS & PERFORMANCE:50-40-30-20-10Double-UndersWallballs (20/14lb)*Compare to June 18th results

Benefits of the Sumo Deadlift include: strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. In addition to building strength, the Sumo... Read More