A. 12’ E2MOM 1 Power Clean @Pick Load 1 Thruster 1 Split Jerk B. 4 RFT 10 HSPU 25 Cal Row/AB/SkiErG/AirRunner/ BikeErg
Read more28/12/18
“Fast&Furious class” A. 8 sets of Every 30” 1 DL @85% of 1RM B. 21’ EMOM Minute 1 – Burpee Box Jump-Overs x 5 reps + C2B x 6 reps Minute 2 – Deadlift x 6 reps @100/70 + Wall Ball x 8 reps @9/6 Minute 3 – Rest “normal class” A. 8 sets of
Read more27/12/18
A. 15’ to find 1 RM of Squat Snatch B. 21-18-15-12-9-6-3 Box Jump STOH @50/35
Read more24/12/18
Christmas Blindo In a team of two Time cap 35’ 2000 m Row 100 box jump @60/50 (alternating partner) 6 RDS of Single DB DT (12 DL/9 HPC/6 STOH) 3 partner A, 3 partner B] @22,5 /15 100 American Swing @24/16 [partner A perform AM Swing, partner B...
Read more22/12/18
A. 15’ to find 1 RM of Front Squat B. In a 20’ window do: 100 Wall Ball @9/6 Then in the remaing time, AMRAP of 100 Kb Swing (American) @24/16 100 Burpees
Read more21/12/18
“Fast&Furious class” 36’ EMOM Minute 1 – Assault Bike 12/10 Cal Minute 2 – 25 Sit Up Minute 3 – Row 12/10 Cal Minute 4- 12 DB Snatch @22.5/15 Minute 5 – 12 DB Box Jump Step over @60/50 – 22,5/15 (one DB) Minute 6 – Rest “normal class”...
Read more20/12/18
A. 15’ to find 1 RM of Hang Squat Snatch + 2 OHS B. 2 RFT 800m Row 25 Power Snatch 40/30
Read more19/12/18
A. AMRAP 40’ 500m Assault Bike 10 Dumbell STOH (5+5) @22.5/15 15 Box Jump @60/50 20 Kb American Swing 24/16 30 Lunge w/plate OH @10/5
Read more18/12/18
A. 15’ to find 3 RM Back Squat B. 7 RFT 5 Deadlift @120/80 10 Burpees
Read more17/12/18
A. 5 RFT (7’ Time Cap) 2 Bar Muscle-Up 3 Toes To Bar 4 Pullups B. 27-21-15-9 Hang Power Clean 30/20 Thruster 30/20 Push Jerk 30/20
Read more15/12/18
A. 10’ E2MOM Hang Snatch 3@75% B. For Time 75 Power Snatch @35/20
Read more14/12/18
“Fast&Furious class” 32’ EMOM Minute 1 – Row x 250 meters Minute 2 – Deadlift x 10 reps @80/50 + Burpees over the barbell x 5 reps Minute 3 – Front-Rack Kb Lunges x 16 reps @24/16 Minute 4- rest “normal class” A. 12 sets of Every 30” 1 DL...
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