A. In teams of three 5 RFT 1000 m Row 100 DU 75 Kettlebell Am Swing 50 Box Jumps @60/50 Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be...
Read more26/07/19
A. In 12’ find 1RM of Split Jerk B. 12’ AMRAP 10 Wall Ball @9/6 20 Box Jump @60/50 200m Run
Read more25/07/19
A. 10’ E2MOM 3 Power Snatch TnG @75% of 1RM Power Snatch 3 Strict Pull up B. 3 RFT 10 Deadlift @100/70 15 DB Push Press @22.5/15 (25+) 400m Run
Read more24/07/19
A. 8’ AMRAP 5 Thruster @60/40 10 Power Clean @60/40 15 Pull-Up 4’ REST B. 8’ AMRAP 20 Kettlebell Swings @24/16 kg 30 KB Lunges 40 DU 4’ REST C. 8’ AMRAP: 10 Burpees 20 Push-Up 30 Sit-Up
Read more23/07/19
A. 10’ E2MOM Overhead Squat x 10 reps Build in weight during sets B. For Time 5 Kettlebell Swings @24/16 5 Box Jumps @60/50 And continue 10/10..15/15..20/20..25/25..30/30
Read more22/07/19
A. 10’ EMOM 7 Thrusters @50/35 3 Burpees If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Note total number of reps completed B. 5 RFT 5 Power Clean @70/45 15 Box Jump @60/50 2’...
Read more20/07/19
A. In Teams of two For Time: 1600 m Run 50 Power Cleans @60/40 100 Pull-Ups 200 Anchored Sit-Ups (your partner will anchor your feet) 1600 Meter Run Partition reps as you want, but only one partner can be working at any given time
Read more19/07/19
A. 15’ EMOM (3 RDS) -12 Ring Push Up -20 Wall Ball @9/6 -8 HSPU -20 Lunges W/BD @22.5/15 -12 T2B B. For time: 21 Pull-Ups Run 400 Meters 15 Pull-Ups Run 400 Meters 9 Pull-Ups
Read more18/07/19
A. In 12’ find 1RM of Thusters B. 5 RDS 5 Thruster @60/40 10 American Swing @24/16 (32+) 30 DU Rest 90’’
Read more17/07/19
A. 12’ EMOM 2 Shoulder Press + Push Press x Max Reps (strict press twice as heavy as you can, then push press as many times as possible) 1’ Rest Score: total reps of Push Press B. 10’ AMRAP 5 Power Clean @60/40 5 Thruster @60/40 10 burpees
Read more16/07/19
A. In 12’ find 1RM of Clean & Jerk B. “Just Nine Minutes” 3 RDS for Max Reps 60’’ Hang Power Clean 60’’ Front Squat 60’’ Push Press 60’’ Rest @40/30 light enough to make continuous motion. Scale up or down as you see fit.
Read more15/07/19
A. 12’ E3MOM 4 DL TnG Build in weight during sets B. 5’ AMRAP 10 Burpees 10 Wall Ball 2’ Rest C. 5’ AMRAP 5 Muscle UP 20 Sit Up
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