A. 12’ E2MOM (6 sets of): 3 Hang Squat Clean Build over the course of the sets to today’s heaviest triple. B. 12’ AMRAP 3 Hang Power Cleans @60/40 3 Burpees Over the Barbell 6 Hang Power Cleans @60/40 6 Burpees Over the Barbell...
Read more03/12/19
A. 12’ E2MOM (6 sets of): 3 Snatch Balance Build over the course of the sets to today’s heaviest triple. B. 3 RFT 30 BB OH Lunges @20/15 7 Bar MU 30 OHS @20/15
Read more02/12/19
A. 12’ E2MOM (6 sets of): 3 Front Squat Build over the course of the sets to today’s heaviest triple. B. 3 RDS In a 4’ window 500m Row 20 Box Jump-Overs @60/50 DU x Max Reps Rest 4’
Read more30/11/19
A. In teams of four, with only one teammate allowed per station, complete for max reps 30’ AMRAP Station 1 – 300m Row Station 2 – 20 Push-Ups Station 3 – 30 Box Jump Overs @60/50 Station 4 – 30 Goblet Squats @24/16
Read more29/11/19
A. 8’ EMOM Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 2’ Rest Then 6’ E2MOM Shoulder Press x 1 rep @ 101-105% B. 6’ AMRAP 6 Clean & Jerk @70/45 12 Hand-Release Push-Ups C. 6’ EMOM Minute 1 – 10 BB supine Row...
Read more28/11/19
A. 10’ E2MOM (5 sets): Back 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% Then 4’ E2MOM Back Squat 10 reps @ 75% B. 2 RDS for
Read more27/11/19
A. Take 15 minutes to build to today’s 3-RM of Thrusters B. In teams of two, alternate sets to complete: 10 RFT 40 Double-Unders 30 KB Russian Swings @24/16 20 Thrusters @20/15
Read more26/11/19
A. 1 Round 90’’ Max Reps Snatch @60/40 1’ Rest 60’’ Max Reps Snatch @60/40 30’’ Rest 30’’ Max Reps Snatch @60/40 15’’ Rest Max reps UB Snatch @60/40 B. “El motore” 24’ EMOM Minute 1 – 12/10 Cal AB Minute 2 – 15 Burpees Minute 3 – 12/10 Cal Row...
Read more25/11/19
A. Take 15 minutes to build to today’s 1-RM Hang Power Clean B. In teams of three, with only one person working at a time, and alternating rounds: 17’ AMRAP 3 Power Clean TnG @60/40 6 Burpees 9 Air Squat
Read more23/11/19
A. In team of four In a 40’ window 100 Devil Press @22.5/15 150 Pull Ups 4000 m Row 120 Lunges DB Front Rack 200 cal Assault Bike Then in the remainig time: max burpees syncro (all teammates )
Read more22/11/19
A. 10’ E2MOM 6 OHS Build in weight during sets B. 4 RFT 15 Pull-Ups (advanced 5 Ring MU) 30 Wall Ball Shots @9/6 60 Double-Unders
Read more21/11/19
A. Take 15 minutes to build to today’s 1-RM Jerk (split or power). B. 5’ AMRAP 10 Power Jerk @60/40 10 Box Jump 5’ Rest C. 5’ Max Cal Row/AB/SkiErg
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