A. 25’ AMRAP 50 Back Squat @60/40 20 Pull up 30 STOH @60/40 50 Front Squat @40/30 20 Pull up 30 STOH @40/30 50 OHS @20/15 20 Pull up 30 STOH @20/15
Read more18/05/19
A. In team of two 4 RFT 1250 m Row 40 burpees 40 STOH @40/25 Partners can partition row, burpees and STOH however they would like
Read more17/05/19
A. 12’ E3MOM 5 Front Squats @65/70% 1 RM B. 4 RFT 5 Front Squats @80/55 10 Pull up 400 m Run *Barbells taken from the ground
Read more16/05/19
A. 10’ EMOM 3 Power Snatch @70% 1 RM B. 3 RFT 500 m Row (1000 Bike, 400 run/skierg) 5 Thrusters @60/40 10 Burpees HR
Read more15/05/19
A. 10’ E2MOM 2 Back Squat @85% 1 RM B. 10’ AMRAP Hang Power Clean @70/45 Box Jump 3/3..6/6..9/9..12/12..15/15 and so on until time cap
Read more14/05/19
A. 15’ to build 1-RM Push Press B. 5 Sets for max weight – without dropping the barbell until the set is completed: 9 Deadlift 6 Front Squat 3 Shoulder to Overhead Rest 3’
Read more13/05/19
A. 20’ Turkish Get up Practice B. 3 RFT 10 Deadlift @100/70 20 Push up hand release 30 Russian Swing @24/16
Read more11/05/19
A. In 10’ build 1-RM of Power Clean B. “The Partner Chief” 7 RDS 3’ AMRAP 3 Power Cleans @60/40 6 Push up 9 Air Squat 1 Rest Partner alterante exercise
Read more10/05/19
A. 12’ E2MOM 10 Back Squat Build in weight during sets B. 3 RDS In 4’ time cap 30 wall ball @9/6 20 burpees Then Max reps DU 2’ rest
Read more09/05/19
A. 8’ EMOM 10 T2B B. “Fran in DU” For Time 21-15-9 Thuster @40/30 Pull Up 60 DU
Read more08/05/19
A. 8’ EMOM 10 HSPU B. 4 RDS In a 5’ Window Buy in 500 m Row (400 SkiErg/1000 bike) Then Amrap 10 Kb Am Swing @24/16 10 Push up 5’ rest
Read more07/05/19
A. 10’ E2MOM 8 Front Racked Alternating Reverse Lunges each leg (load up to you) B. 3 RFT 15 Power Clean @60/40 10 Burpee pull up 400 m Run
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