A. 10’ E2MOM 3 Front Squat @31X1 Build weight during sets B. 3 RFT 20 DB Snatch alt @22.5/15 10 T2B 20 Box Jump @60/50
Read more25/09/19
A. 10’ E2MOM 5 Deadlift @80-85% B. In team of Three, congo-line style 18’ AMRAP 500m Row (X) Wall Ball @9/6 Score: n° of wall ball performed by the entire team
Read more24/09/19
A. 10’ E2MOM 1 Power Snatch + 3 OHS Build weight during sets B. 12’ AMRAP 4 C2B 8 KB AM Swing @24/16 12 Wall Ball @9/6
Read more23/09/19
A. 10’ E2MOM 6 Shoulder press Build weight during sets B. 5’ AMRAP 10 Push press @50/35 10 burpees 1’ rest C. 5’ AMRAP 10 Front Squat @50/35 10 burpees
Read more21/09/19
A. In teams of three, with only one person working at a time, For time 1800 m Relay Run w/ 9/6 Kg Medicine Ball 100 Pull-Ups 200 Wall Ball @9/6 300 Air Squats 1800 m Relay Run w/ 9/6 Kg Medicine Ball
Read more20/09/19
A. Take 15 minutes and build to a 1RM Clean & Jerk B. For time: 20 Shoulder to Overhead @60/40 200 Meter Run 15 Shoulder to Overhead 400 Meter Run 10 Shoulder to Overhead 600 Meter Run
Read more19/09/19
A. 2 RFT 25 Box Jumps @60/50 25 Pull-Ups 25 Kb AM Swings @24/16 25 Kb Lunge @24/16 25 T2B 25 Kb Push Press @24/16 25 Kb Box Step Over @24/16 25 Burpees 25 DU
Read more18/09/19
A. 10’ E2MOM Back Squat * Set 1 – 50% of 1-RM x 5 reps * Set 2 – 75% of 1-RM x 3 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 B. 3 RFT 15
Read more17/09/19
A. 10’ E2MOM 6 Deadlift @75-80% B. For time: 30 Cal AB/Row/BikeErg/SkiErg 30 Burpees 30 Toes to Bar 30 Lunges with 25/10 Kg Plate Overhead
Read more16/09/19
A. 5’ EMOM 5 Snatch TnG @70% of 1 RM B. For time: 12 Wall Ball @9/6 12 Pull-Ups 11 Wall Ball 11 Pull-Ups … 1 Wall Ball 1 Pull-Up (advanced athletes should perform C2B)
Read more14/09/19
A. Team “Chief” 5 RDS 5’ AMRAP In team of two 3 Power Cleans @60/40 6 Push-Ups 9 Air Squats Rest 1’ Each team member must complete the whole set. Your overall score is a total number of reps completed throughout the entire workout
Read more13/09/19
A. Take 15 minutes and build to a 1RM Squat Clean B. 3 RDS In a 4’ Window perform 400m Run 20 KB Am Swing @24/16 Then in the remaining time DU max reps Rest 2’
Read more