In team of four A. 9’ AMRAP 3 burpees box jump over 3 goblet squat @24/16 3 Kb Box Step up @24/16 3’ Rest B. 4’ For max reps Syncro air squat 3’ Rest C. For Time (16’ T.C.) 150 Wall Ball @9/6 150 Push Press @30/25* 150 Deadlift @50/35 150...
Read more04/01/20
A. In teams of two For Time Row 2000 Meters 50 Power Cleans @70/45 75 Pull-Up 100 Burpees 75 Pull-Up 50 Power Cleans Row 2000 Meters
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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% 2’ Rest then One set of: Back Squat x Max Unbroken Reps @ 80% B.
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A. 8’ EMOM Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 2’ REST 6’ E2MOM Strict Shoulder Press x 1 rep @ 101-105% B. 7’ AMRAP 7 HSPU 7 Ring Dips 7 Burpees
Read more31/12/19
A. 16’ E2MOM 4 OHS Build in weight during 8 sets B. “Nancy ABS” 5 RFT 40 Sit Up 15 OHS @40/30
Read more30/12/19
A. 16’ E2MOM 2 Push Press Suggested loading per set (by %): 60, 70, 80, then 5 sets @85+ B. 21’ EMOM -15 KB Russian Swing @32/24 -15 Push Press @40/30 -15 Cal Row
Read more28/12/19
A. In teams of three, alternating complete rounds, complete: 15’ AMRAP 4 Burpee Box Jump-Overs @60/50 4 Thrusters @50/35 4 C2B 5’ REST 15’ AMRAP 5 Burpee Box Jump-Overs @60/50 5 Push Press @50/35 5 Ring Dips
Read more27/12/19
A. 18’ E3MOM (2 sets) Rotate between exercises -40 Cal Row -20 Pull up Strict -15 HSPU Strict B. 7’ AMRAP 3/3..6/6..9/9..12/12..15/15.. An so on Deadlift @70/45 Burpees lat BB Think about 19/11/19
Read more24/12/19
A. 20’ E2MOM Clean x 1.1 (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ B. 9’ AMRAP 3 GTOH @80/55 7 Front Squat @80/55 15 Deadlift @80/55
Read more23/12/19
A. 12’ E2MOM Front Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% 2’ Rest 6’ E3MOM Front Squat x 1
Read more21/12/19
A. In team of four For Time 100 DB Man Makers @22.5/15 160 Pull ups 3200 m Row 200 Back Squat @40/30 (from Floor)
Read more20/12/19
A. Take 15 minutes and build to today’s 1RM Back Squat B. 3 RFT 8 C2B 9 Hang Squat Clean @70/45 10 Alternating Front-Racked Reverse Lunges @70/45
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