02/11/20 A.Warmup 5’ of Jump Rope (singles, Double, triple) B. For time: Buy in 2000m Row o 100/70 Cal AB then 10 RFT 10 DB Snatch Alt @22.5/15 10 DB Front Squat* 10 DB Suitcase Deadlit* then Cash out 2000m Row o 100/70 Cal AB *in Front Rack 5+5...
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31/10/20 A.Warmup 6’ of Running at easy/medium pace B. when the clock reaches 8:00 For Time (15’ T.c.) 20-18-16-14-12-10 Front Squat @40/25 Deadlift Push Press C. when the clock reaches 25:00 12’ AMRAP 15/10 Cal Row/AB 10 Down Ups 5...
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30/10/20 A.Warmup 4’ Rowing at easy/medium pace B. when the clock reaches 6:00 20’ EMOM 1) 12 BB Thrusters @40/30 2) 10 BB Hang Power Snatch 3) max cal Row 4) rest C. when the clock reaches 28:00 3 RDS 45” Pronated-Grip Bent-Over Row for max reps...
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29/10/20 A.Warmup 2 rds 2’ row 60’’ plank 60’’ reverse lunges 60” DU B. when the clock reaches 10:00 15’ EMOM 1)20 KB push press (10+10) 2)20 American Swing 3)20’’each side KB Row C. when the clock reaches 26:00 10’ of Rowing for max distance
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A.Warmup 15’ EMOM 1) 20 Air Squats 2) 15 Push Up 3) 15 Plate GTOH @20/10 B. when the clock reaches 18:00 3 RDS in a 2’ Window 20/15 Cal Row Max reps Goblet Squat @24/16 1’ Rest C. when the clock reaches 30:00 3 RDS in a 2’ Window 20 Wheigthed box...
Read more24/10/20
A. 4’ AMRAP 750 m Row Push-Ups x Max Reps 4’ Rest . B. 4’ AMRAP 10 Box Jumps @60/40 10 Pull-Ups 4’ Rest . C. 4’ AMRAP 5 Burpees 5 Thrusters @30/25 4’ Rest D. 4’ AMRAP 30 DU 10 TTB
Read more23/10/20
A. Test 500m Row B. 3 RDS of E90”MOM alternating station 1 – 3 rope climb station 2 – 15 HSPU station 3 – 20 GHD SitUP station 4 – 12 burpees station 4 – 15 Cal Assault Bike
Read more22/10/20
A. Take 20’ and build 1-RM Clean&Jerk B. 9’ AMRAP 3 Power Clean @80/55 6 Box Jump Over @75/60 9 Deadlift @80/55
Read more21/10/20
A. Take 15’ and build 1-RM OHS B. For Time (11’ T.C.) 30 OHS @50/35 60 DU 30 Burpees Lateral BB 60 DU 30 STOH @50/35 60 DU
Read more20/10/20
A. 12’ to find max load of the following complex: 1 Power Snatch+ 2 Hang Power Snatch B. 7’ AMRAP 32 Wall Ball @9/6 16 Pistols Alt. 3 Ring Mu
Read more19/10/20
A. 9’ E3MOM 5 Back Squat @ 80+% B. 2 RDS for max reps In a 6’ window 500m Row 50 Kettlebell AM Swings @24/16 Pull Ups x max reps Rest 5’ and repeat
Read more17/10/20
A. 12’ EMOM alternating Minute 1 – 2 rope climb Minute 2 – 30” Hollow Body Minute 3 – 30” HS Hold (wall) B. 4 RFT 14 Alt. Db Snatch @22.5/15 14 Toes to Bar 400m Run
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