A. 16’ E2MOM Hang Snatch x 1.1.1 (rest 5-7 seconds between singles) Build in load over the course of the eight sets. B. 7’ AMRAP 7 Hang Snatches @60/40 (any style) 14 Toes to Bar
Read more04/08/20
A. 18’ E3MOM Deadlift *Set 1 – 5 reps @ 75% *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 5 reps @ 80% *Set 5 – 3 reps @ 85% *Set 6 – 1 rep @ 90+% B. 8’ AMRAP 10 Pull-Ups 15 Thrusters @40/30 30
Read more03/08/20
A. 12’ E2MOM 2 Shoulder Press Build over the course of the 6 sets B. 3 RFT (12’ T.C.) 400m Run 20 Box Jumps @60/50 10 HSPU
Read more01/08/20
A. 12’ E3MOM (4 sets): 20 Walking Lunges with Kettlebells farmer carry @2×24/16 B. for max reps Tabata -Row x Cal -Wall Ball @9/6 -American Swing @24/16 -AB x Cal -Push up
Read more31/07/20
A. 9’ E90SOM (6 sets) Snatch with a 2” pause below knee & 2” pause in catch 2 @ 70% 2 @ 75% 1 @ 78% 1 @ 80% 1 @ 83% 1 @ 85% B. 6 RFT (12’ T.C.) 5 Hang Power Snatch @50/35 200m Run
Read more30/07/20
A. 20’ E2MOM Push Press + Push Jerk + Split Jerk Build over the course of the 10 sets to today’s heavy. B. 7’ AMRAP max reps of Burpees Bar MU Scaled version: Burpees Pullup Experiece version: Bupees Touch
Read more29/07/20
A. 12’ E2MOM 6 Back Squat @ 30X1 Build over the course B. “Dreaming Fran” (12’ T.C.) For Time 21-15-9 Thrusters @50/35 Pull-Ups Burpees
Read more28/07/20
A. 16’ E2MOM 3 Clean Deadlift Lift off + Hang Clean + Jerk Build over the course of the 8 sets to today’s heavy. B. 4 RFT (12’ T.c.) 60 DU 30 Wall Ball @9/6 15 Kb AM Swing @24/16
Read more27/07/20
A. In a 10’ Window find maximum height of box jump B. 5 RDS 3’ AMRAP 10 Dumbbell Snatches Alt. @22.5/15 10 DB Box step up @60/50 10 T2B 3’ Rest.
Read more25/07/20
A. In a fabulous team of two for time 100 Burpees 100 DBs GTOH 100 Box Jump Overs @60/50 One teammate work one teammate stay in resting position: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box...
Read more24/07/20
A. 8’ E2MOM 3 Thrusters Build over the course of the 4 sets B. 24’ EMOM Alt M 1 – AB 12/10 Cal M 2 – 15 KB RKC Swings @32/24 M 3 – 10 Thrusters @40/30 M 4 – 12 C2B
Read more23/07/20
A. Take 15’ to find 1-RM of Strict Shoulder Press B. 10’ AMRAP 5 Hang Power Clean UB @60/40 5 burpees bjo @60/50 5 STOH UB 5 burpees bjo
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