A. Take 12’ to build to a heavy Snatch Balance B. 7’ AMRAP 7 Toes to Bar 14 Wall Ball @9/6 C. 3 RDS 30” Side Plank Reach Thru’s SX 30” Side Plank Reach Thru’s DX 30” Alternating Leg V-Ups 30” Rest
Read more22/06/20
A. 12’ E2MOM Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps Ex 1RM @200 Kg: 130/140/160/140/150/170 B. 3 RFT 20 Pull-Ups 40 Kettlebell Am Swings @24/16
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For Time 1200m Run then 10 RFT 6 pull ups 8 push ups 12 box jump @60/50 16 Air Squat then 1200m Run
Read more19/06/20
A. 15’ E90’’MOM (10 sets) Hang Snatch + Snatch + Overhead Squat Build over the course of the ten sets. B. 9’ AMRAP 4 Power Snatches @60/40 TnG 8 Burpee lat BB
Read more18/06/20
A. 10’ E2MOM Back Squat @ 20X2 *Set 1 – 5 reps @ 60% *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – Max Reps @ 85% B. 6’ AMRAP 15 Burpees 10 Push Press @40/25 2’ Rest C. 6’
Read more17/06/20
A. 10’ E2MOM 20 Lunges DB OH (10sx+10dx) @22,5/15 B. For max reps/cal 2’ of Rowing for cal Rest 90’’ 2’ of devil press @22.5/15 Rest 90’’ 2’ of Assault Bike for cal Rest 90’’ 2’ of Box Jump-Overs @60/50 Post scores for each portion.
Read more16/06/20
A. 12’ EMOM 2 Cluster Build over the course of the twelve sets B. 12’ AMRAP 10 Thruster @20/15 20 OH Lunges alternating @20/15 10 Pull up
Read more15/06/20
A. 16’ E2MOM Front Squat Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep @ 90% Set 6: 1 rep @95% Set 7: 1 rep @101% Set 8: 1 rep @ 101+% B. 3 RFT 250 m row 30
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A. 20’ EMOM Alternating -8 Deadlift @100/75 -5 strict Pull up B. For Time Complete From 10 to 1 Deadlift @70/55 STOH @70/55
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A. 14’ E2MOM 5 Back Squat Add weight every sets if possible From the ground B. For Time (13’ T.C.) 1000 m Row Then 3 RDS 5 Bar MU 30 DU Then 800 m Run
Read more11/06/20
A. 15’ to find 1-RM of Power Clean & Push Press B. “Helen” 3RFT Run 400 m 21 Kettlebell AM Swings @24/16 12 Pull-Ups
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A. 8’ EMOM 1 Snatch @80%. B. 5 RFT 5 Power Snatch @50/35 7 OHS 9 Burpees lat BB
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