A. 15’ E90”MOM (10 sets) 1 Back Squat Start from 60% of 1 RM Back Squat B. 6 RDS 45” max Cal Row 15” transition 45” max TTB 1’15” rest Btw rds
Read more08/11/24
07/11/24
A. 15’ E90”MOM (10 sets) 1 OHS Start from 60% of 1 RM OHS B. “Jack in Overhead” 20’ AMRAP 10 OHS @35/25 10 KB Am swings @24/16 10 box jump @60/50
Read more06/11/24
A. 15’ E90”MOM (10 sets) 1 Shoulder Press Start from 60% of 1 RM Press B. For Time (18’ T.C.) 9-12-15-18-21 Suitcase KB rev lunges @32/24 C2B Burpee box jump @75/60 – Use one kettlebell
Read more05/11/24
A. 15’ E90”MOM (10 sets) 1 Front Squat Start from 60% of 1 RM Front Squat B. 7’ to find an heavy 10 reps of push press C. In 15’ Window Pushy Gwen For load 15-12-9 Push press -Perform each set unbroken at the heaviest loads possible. Increase or...
Read more04/11/24
A. 15’ E90”MOM (10 sets) 1 Clean & Jerk Start from 60% of 1 RM Clean & Jerk B. For time (12’ T.C.) 10 wall walks 1000/800 m Row* 10 wall walks * Air Runner 800m Bike Erg 2000/1600 AB 60/48 Cal Echo 48/38 Cal
Read more02/11/24
A. In team of two Running Alexander 5 RFT 31 back squats @60/40 12 power clean 400m run
Read more01/11/24
In team of two For Time (30’ T.C.) 2000m Row 50 Box Jump @75/60 30 Clean & Jerk @70/45 5 rope climb legless 1200 m run A start from the row B start from the run
Read more31/10/24
A. 15’ E90”MOM (10 sets) 1 Power Snatch Start from 60% of 1 RM Snatch B. For Time (10’ T.C.) 21-15-9 Hang Power Snatch @50/35 Pull Up C. Sandbag Plank 5 RDS :20 sandbag hold at chest @70/45 :10 rest :20 plank up-down :10 rest
Read more30/10/24
A. 15’ E90”MOM (10 sets) 1 Squat Clean Start from 60% of 1 RM Clean B. 15’ AMRAP 10 Burpees 5 HSPU 15 wall ball @9/6
Read more29/10/24
A. In team of three For Time (15’ T.C.) 150 Back Squat @110/75 L1:100/70 L2:90/65 L3:80/55 L4:70/45 L5:60/40 L6:50/35 B. For Time (15’ T.C.) 30 Russian KB swings @24/16 150 DU 30 American KB swings 150 DU 30 Russian KB swings Cash out: 90 KB...
Read more28/10/24
A. 15’ E90”MOM (10 sets) 1 jerk (Push or split) Start from 60% of 1 RM Jerk B. In team of two 15’ AMRAP 50 syncro lat burpees 50 wall-ball alt @9/6 50 partner wall ball sit up 50 syncro DB Hang power clean @22.5/15 Max-reps hang squat cleans in...
Read more26/10/24
In team of three A. For Time (15’ T.C.) 63 Deadlift @140/100 45 Hang Power Clean @100/70 27 Cluster @60/40 L1: DL 120/80 HPC 80/55 CLU 50/35 L2: DL 100/65 HPC 70/45 CLU 40/30 L3: DL 80/55 HPC 40/40 CLU 30/25 B. For time (15’ T.C.) 25 burpees 50...
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