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 @ 87% B. “Reverse
Read more18/01/20
A. In team of three A. For time: 1000 m Row 50 Thrusters @20/15 30 Pull-Ups then B. For time: 1000 m Row 25 Thrusters @40/30 15 C2B Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin...
Read more17/01/20
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 @ 85% B. For
Read more16/01/20
A. Take 10’ to build to a 1-RM Strict Weighted Pull-Up (any grip of your choice) Then 3’ max reps of Pull-Ups (any style) B. 10’ AMRAP 10 T2B 15 Deadlift @50/35 5 Power Snatch @50/35 Then 3’ amrap max squat clean @50/35
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A. 16’ E2MOM 3 Front Squat Build over the course of the eight sets to today’s heaviest triple. B. 3 RFT 30 Burpees 20 Deadlifts @70/45 10 Front Squats @70/45
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A. 8’ E2MOM Single Arm DB Press x 8 reps each arm B. 10’ AMRAP 10 Push Press @40/30 10 Alternating Overhead Reverse Lunges @40/30 10 Burpees lateral Barbell C. 6’ EMOM alternating -6 Pull up Strict -one full turn of the rack, Bottom’s Up...
Read more13/01/20
A. 4 Rds for max reps 60’’ of Kettlebell Swings @32/24 Rest 60’’ 60’’ of Push-Ups Rest 60’’ 60’’ of Box Jump-Overs @60/50 Rest 60’’ 60‘’ of Push Press @50/35 Rest 60’’ 60‘’ of Sit ups Rest 60’’ Perform in teams of two, one partner working for the...
Read more11/01/20
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 @ 83% B. In
Read more10/01/20
A. 20’ E2MOM Snatch x 1 rep Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+ B. 6’ AMRAP 6 Snatch @70/45 30 DU
Read more09/01/20
A. 6’ EMOM 3 Ring MU (or Low Ring Muscle Up Progression) B. 6’ EMOM 6 HSPU C. 6’ EMOM 10 Pistol Alternating D. For Time 30-20-10 American Swing @24/12 Front Squat @50/35 Pull up
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A. 20’ E2MOM Clean & Jerk x 1.1 Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ Then 4’ To find 1 RM of Clean & Jerk B. Grace For Time 30 Clean & Jerk
Read more07/01/20
A. 12’ E2MOM Deadlift *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps build in weight B. 24’ EMOM Alternating 1 – Row 200/150 Meters 2 – 15 KB Swings (32/24 kg) 3 –
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