A. In team of two 30’ AMRAP 40 Hang Power Clean @40/30 30 front-rack reverse lunges 20 push press 10 bar MU – Share work as desired.
Read more12/10/24
11/10/24
A. 15’ E3MOM Deadlift 10-8-8-6-6 Start @60% of 1RM of Deadlift B. 15’ EMOM Alt Min. 1 | 15 C2B Min. 2 | 5 Deficit HSPU Min. 3 | Rope climb 1 legless + 1 reg
Read more10/10/24
A. 12’30’’ E2’30’’MOM (5 sets) Back Squat 1 Pause Back Squat* + 4 Back Squat @60% of 1 RM Back Squat *5’’ pause in bottom position B. For Time (15’ T.C.) Front Squat Chipper 20 Front Squat @80/55 40 TTB 10 Front Squat 60 cal Row 5 Front Squat
Read more09/10/24
A. 14’ E2MOM (7 sets) 1 clean pull 1 hang power clean 1 thruster – Build in load, start @60% of 1 RM of Thuster B. 5 RFT (16’ T.C.) 9 hang power clean @50/35 12 thrusters 15 burpees over the bar
Read more08/10/24
A. Bike Burpee 15’ EMOM Min. 1 | 15 Cal AB/Echo bike Min. 2 | 15 burpees Min. 3 | Rest B. 3 RFT (16’ T.C.) 50 Wall Ball @9/6 50 Sit-up .
Read more07/10/24
A. 12’30’’ E2’30’’MOM (5 sets) Front Squat 1 Pause Front Squat* + 4 Front Squat @60% of 1 RM Front Squat *5’’ pause in bottom position B. 3 RFT (9’ T.C.) 30 pistols alt 15 push jerk @40/30 C. 6’ EMOM alt :40 On/:20 Off Station 1 – strict TTB...
Read more05/10/24
A. In team of two 20 RFT (30’ T.C.) 7 push press @50/35 200m Run 7 burpees – One partner completes a full round at a time before switching for 10 rounds each.
Read more04/10/24
A. 15’ E2’30”MOM 3 OHS @80% of A (24/09/24) From rack B. 5 RFT (10’ T.C.) 10 Power Snatch UB TnG @40/30 10 Box Jump @60/50 C. 9’ E90””MOM (6 sets) For Quality: Tempo Strict Pull-Ups 3 @ 31×1 3” negative, 1” hang in the bottom, explosive pull...
Read more03/10/24
A. 12’ E2MOM 2 Push Jerk + 2 Split Jerk Start @ 70% of 1 RM of Jerk B. 10 RFT (18’ T.C.) 15 DU 3 Bar MU 15 DU Rest 1’ btw sets
Read more02/10/24
A. 10’ Practice RING/BAR MU B. 5 RDS 4’ AMRAP Buy in 3 Devil Press Alt @22.5/15 15/12 Cal Monostructural 3 Devil Press Alt In the remaining time AMRAP 3 Ring MU 5 Push Up 7 Air Squat Rest 1’ (pick up where you left)
Read more01/10/24
A. 14’ E2MOM 3 Back Squat Start @70% of 1 RM B. “Annie with a twist, variation” In a 15’ window For Time 50-40-30-20-10 DU 25-20-15-10-5 TTB *at the end of every sets complete 3+3 KB hang Snatch @24/16 Then, in the remaining time Max reps of KB...
Read more30/09/24
A. 12’ E2MOM 3 Position Power Snatch *High Hang, Hang, Floor start @70% of 1 RM of Power Snatch B. For time (15’ T.C.) 500m Row/Ski-1000 Bike 20 HSPU 500m Row/Ski-1000 Bike 35 HR push up 500m Row/Ski-1000 Bike 50 push up 500m Row/Ski-1000 Bike
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