A. 10’ E2MOM Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by 6’ E3MOM Back Squat x 1 rep @ 101+% B. 5 RDS (t.c.
Read more01/02/20
A. In teams of three, with only one partner working at a time: 3 RDS each: 500 m Row 8 Front Squats @100/70 (from the ground) Then 500 m Row 8 Thrusters @60/40
Read more31/01/20
A. 5 RDS 30’’ of Bar MU 30’’ Rest 30’’ of Push-Up 30’’ Rest 30’’ of Toes to Bar 30’’ Rest B. For Time 800m Run 50 Kb American Swing @24/16 50 Cal Row/SkiErg/AB/BikeErg
Read more30/01/20
A. Warm up 3 rds 30’’ Plank 30’’ ring row 30’’ superman hold 30’’ Lunges B. “Barbara” (t.c. 40’) 5 RFT 20 Pull up 30 push up 40 sit up 50 air squat 3’ rest Scaled: 10 RDS 10/15/20/25 1’ rest Beginner: 35’ AMRAP 5/10/15/20 1’30’’ rest
Read more29/01/20
A. 10’ E2MOM 3 OHS Build over the course of the five sets to today’s heavy triple. B. 9’ AMRAP 3 Hang Power Snatches @60/40 6 OHS @60/40 9 Burpees lat Barbell
Read more28/01/20
A. 10’ E2MOM Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by One set of: Back Squat x Max Unbroken Reps @ 90% B. 15’
Read more27/01/20
A. 15’ to build to today’s heavy Clean & Jerk B. 15’ EMOM 3 Clean & Jerk @60/40 6 Burpees Over the Barbell If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you...
Read more25/01/20
A. In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… 8’ AMRAP 5 Power Clean @50/35 5 Burpees lat barbell 4’ Rest 8’ AMRAP 7 STOH @50/35 7 DL 4’ Rest 8’ AMRAP 150m Row 15 Russian KB Swings...
Read more24/01/20
A. 16’ E2MOM Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 2 reps @ 90% *Set 7 – 4 reps @ 85% *Set
Read more23/01/20
A. 10’ practice Split Jerk and Jerk Technique Drills. Then 10’ E2MOM Jerk x 1 rep Build to today’s heavy single B. 3 RDS for Max Reps 60’’ Power Clean & Jerk @70/45 60’’ Box Jump @60/50 60’’ Rest
Read more22/01/20
A. 4’ EMOM Ring Support Hold x 5 seconds + Ring Dip Negative + Strict Negative Muscle-Up Transition B. 4’ EMOM Strict Handstand Push-Up Negatives x 5 reps @5 0 A 1 C. 4’ EMOM 30’’ Hollow Body position D. 4 RDS – 4’ T.C. 500m Row 40 Double-Unders...
Read more21/01/20
A. In 15’ Find 3 RM Hang Power Snatch B. Every 10’ X 2 RDS 20 Burpees 20 DB Alt Snatch @22,5/15 30 DB Hang Clean & STOH Alt 20 DB Alt Snatch @22,5/15 20 Burpees
Read more