A. 10’ E2MOM Front 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. 9’ AMRAP 3
Read more11/09/19
A. Take 15 minutes to build a 1RM Snatch B. 3 RFT 20 Wall Ball @9/6 15 American Swing @24/16 10 Burpees pull up NO CHALK ALLOWED IN B
Read more10/09/19
A. Monster circuit 3 RDS -2’ of Rowing for cal Rest 1’ -2’ AMRAP 10 Wall Ball @9/6 10 KB Russian Swing Rest 1’ -2’ AMRAP 10 Pull-Ups 10 Air Squat Rest 1’ -2’ AMRAP 10 Box Jumps @60/40 10 Sit-Ups Rest 1’
Read more09/09/19
A. Take 15 minutes to build to a heavy Back Squat x 2 reps B. For Max Reps: 3’ of Back Squat (Men – Adv=Bodyweight, Int=3/4 BW; Women – Adv=3/4 BW, Int=1/2 BW) 2’ rest 3’ Assault Bike for max cal 2’ rest 3’ Burpees
Read more07/09/19
A. In team of two, only one is working, switch as you needed For Time: 100/90/80 cal Row (mm/mf/ff) 100 DB Push Press @1×22.5/15 100/90/80 cal AB 100 DB Snatch 300/270/240 DU 100 DB Box Step Over
Read more06/09/19
A. 12’ E2MOM Push jerk+ press Build in weight during sets B. For Time (15’ Time Cap) 2 RDS 20 T2B 100 DU 1’ rest 2 RDS 20 T2B 20 Burpees
Read more05/09/19
A. 10’ E2MOM 6 Weighted Bulgarian Split Squat each leg B. 3 RFT 5 Thusters @70/45* 10 Burpees 30 DU If drop the BB perform 30’’ of elbow plank
Read more04/09/19
A. 4 RDS for max reps: In a 5’ Window -750/600 m ROW Or 45/30 Cal AB Or 750/600 m SkiErg Or 1200 BikeErg -25 Deadlift @80/50 Then AMRAP Pull-up 5’ rest
Read more03/09/19
A. 18’ Practice HS Walk B. 12’ AMRAP 6 Hang Squat Clean @60/40 12 Sit Up
Read more02/09/19
A. 10’ E2MOM Back Squat x 5 reps Build in weight during sets B. 3 RFT 32 Wall Ball @9/6 16 Burpees Box Jump over @60/50
Read more31/08/19
A. In teams of two: 25’ AMRAP 50 Deadlift @80/55 40 KB Russian Swings @24/16 30 Burpees 20 Pull-Ups 10 Front Squat @80/55
Read more30/08/19
A. 10’ E2MOM Power Clean 1.1.1 B. Every 3’ for 5 RDS For Time Power Clean x 6 reps (use 75-80% of weighted used for three singles) 15 HR Push-Ups Run 200 m
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