A. In 12’ find 1RM of the complex: 1 Push Press + 1 Push Jerk B. 3 RFT 9 Thrusters @60/40 15 Am Swing @32/24 18 C2B
Read more28/08/19
A. 12’ E2MOM Max Pull up UB B. 6 RFT 6 HSPU 6 Burpees 6 Push press @50/35
Read more27/08/19
A. 12’ EMOM 2 Clusters build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24 potential...
Read more26/08/19
A. In 15’ find 1RM of: Deadlift B. Every 4’ for 6 RDS For Time 3 Deadlift (use approximately 85% of your 1-RM) 15 Box Jumps @60/50 3 Bar MU
Read more24/08/19
A. 16’ EMOM alternating 10 burpees 10 push up 15 sit up 30 DU B. For time: Row 1000 Meters 150 Double-Unders 30 HSPU
Read more23/08/19
A. EMOM 10’ 12 Lunges with KB@24/16 B. 4RFT 10 Burpees 10 American Swing @24/16 10 Goblet Squat @24/16 10 Snatch (5+5) @24/16
Read more22/08/19
A. 10’ E2MOM Deadlift 12/8/4/2/1 Add weight every round B. For Time 30 Squat Clean @60/40 60 DU 30 Burpees Over the Barbell 60 DU 30 Shoulder to Overhead @60/40 60 DU
Read more21/08/19
A. 8’ E2MOM Back Squat x 2 reps Build in weight during sets B, 24’ EMOM Alternating Minute 1 – 5 Thrusters @60/40 Minute 2 – 40 DU Minute 3 – 8 Burpees Box jump over @60/50
Read more20/08/19
A. 2 RFT (time cap 5’): 60 DU 20 sit up 15 Handstand Push-Ups B. 5’ AMRAP 30 Front Squats @50/35 15 STOH @50/35 C. For time (time cap 5’: 1000 m Row
Read more19/08/19
A. 15’ EMOM Push Press 2 reps @70-75% B. 4 RFT 15 American Swing @32/24 15 Box Jump Overs @70/60 cm 400 Meter Row
Read more14/08/19
A. 8’ E2MOM Back Squat x 3 reps Build in weight during sets B. 5 RFT 20 Wall Ball @9/6 20 Push-Ups Run 200 m
Read more13/08/19
A. In 12’ find 1RM of the complex: 4 DL + 3 Hang Power Clean + 2 Front Squat + 1 Push Press B. 21-15-9 STOH @50/35 Front Squat Hang Power Clean
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