A. Take 12 minutes to build to a heavy Snatch Balance + OHS B. 4 RFT 10 OHS @50/35 5 Ring MU (or 15 Ring Pull ups) 10 Burpees lateral barbell
Read more09/10/19
A. Take 15 minutes to build to a heavy 2 C&J TnG B. For time (13’ Time Cap): 1000m Row 30 C&J @60/40 50 Wall Ball @9/6
Read more08/10/19
A. Take 15 minutes to build to a heavy 2 Tempo Front Squat @42X2 B. For Time 15-12-9-6-3 Hang Squat Clean @60/40 burpees
Read more07/10/19
A. 3 RDS for max reps: 1’ Wall Ball @9/6 1’ Rest 1’ Hang Power Clean @40/30 1’ Rest 1’ Box Jump @60/50 1’ Rest 1’ STOH @40/30 1’ Rest 1’ burpees 2’ Rest B. 2x Tabata core: 20” of Hollow Rocks 10” Rest 20” of Plank 10 Rest
Read more05/10/19
A. In teams of two, complete: 20 RFT 5 Thrusters @50/35 5 Pull-Ups 200m Row Partners must alternate tasks throughout workout, with only one partner working at a time
Read more04/10/19
A. 12’ E2MOM 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk Build weight during sets B. 3 RFT 5 STOH @70/55 10 Hang Power Clean @70/55 15 Front Squat @70/55 20 Push Up
Read more03/10/19
A. Take 15 minutes to build to a heavy Back Squat x 8 reps B. 3 RDS For Time (t.c. 8’) 500m Row 30 Kettlebell AM Swings @24/16 5 Bar MU (15 Pull-Ups scaled)
Read more02/10/19
A. 12’ E2MOM 3 Hang Power Snatch Build weight during sets B. 3 RFT 10 Burpees Box-Jump over @60/50 15 T2B 20 DB Snatch @22.5/15
Read more01/10/19
A. 12’ E2MOM Shoulder Press * Set 1 – 50% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4 – 90-95% of 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 –
Read more30/09/19
A. Take 15 minutes to build to a heavy Deadlift x 3 reps B. For Time 21-15-12-9-6-3 Deadlift @80/45 Wall Ball @9/6
Read more28/09/19
A. In a team of four “1776” For time 150 burpees 150 KB Russian Swing @24/16 150 Air Squat 150 Sit Up 150 Push up 150 Wall Ball @9/6 150 Cal Row 150 DU (300 singles) 150 DB Push Press @22.5/15 150 box jump 150 pull up 126 Cal Bike
Read more27/09/19
A. 10’ to build an heavy Power Clean B. 20’ EMOM 2 Power Clean 3 Burpees As Quickly As Possible Score: total weight in Kg successfully lifted in the power clean over the course of the 20 minutes.
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