A. In 15 minutes find 5-RM Deadlift B. 15’ AMRAP 20 Deadlift @60/40 50 DU 10 Burpees Pull up
Read more15/10/20
A. 20’ E2MOM Clean & Jerk x 1.1 Suggested percentages 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ B. 3 RFT (11’ T.C.) 10 GTOH @60/40 500m ROW
Read more14/10/20
A. 12’ E3MOM 2 Front Squat @ 90% B. 21’ EMOM Minute 1 – 5 Thrusters @60/40 Minute 2 – 10 Pull-Ups Minute 3 – 15 BJO @60/40
Read more13/10/20
A. 12’ E3MOM 2 Back Squat @ 90% B. For time: 1000m Row then 5 RFT 20 Wall Ball @9/6 10 Toes to ring
Read more12/10/20
A. 12’ E2MOM 1 Push Press + 1 Front Squat + 1 Jerk build in weight during sets B. 9’ AMRAP 40 Kettlebell Am Swings @24/16 15 Kb Push Press Dx 20 Box Jumps @60/50 15 Kb Push Press Sx
Read more10/10/20
A. in team of three 30’ AMRAP spot 1 10 Box Jump @60/50 5 pull up spot 2 10 Burpees 6 DB Snatch Alt @22.5/15 spot 3 250m Row Teammates can only rotate together
Read more09/10/20
A. 3 RFT 5 Bar Muscle-Up 10 Kettlebell Snatch (5+5) 40 DU B. 3 RFT 20 Kettlebel AM Swings @24/16 15 Pull-Ups 500m Row
Read more08/10/20
A. Take 15’ and build 1-RM Squat Snatch B. For time 5 STOH @80/55 10 Power Cleans 15 Burpees Over the Barbell 600m Row 15 Burpees Over the Barbell 10 Power Cleans 5 STOH
Read more07/10/20
A. Take 15’ and build 1-RM Power Clean (compare with 24/08) B. 3 RDS 3’ AMRAP 500m Row Dumbbell Ground to Overhead x Max reps @2×22.5/15 Rest 3’
Read more06/10/20
A. 15’ to find 5 RM of Push Jerk B. 15’ EMOM alternating Minute 1 – 40” max cal Row/AB Minute 2 – 40” max HSPU Minute 3 – 40” Max DU
Read more05/10/20
A. 12’ E3MOM 6 Front Squat @75-80% B. In a 10’ Window buy in 1000m Row then, in the remaining time Amrap 30 Wall Ball @9/6 20 Push Up
Read more03/10/20
A. In 15 minutes find 3-RM Deadlift B. In teams of two, 7 RFT (each athlete) 5 Deadlift* 5 C2B *Load with approximately 65-70% of today’s heavy triple from part A
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