A. Tabata Gymnastic -Hollow Body -Superman Body -Handstand hold B. For Time: 100 Thrusters @40/30 Each time you break, perform 20 DU
Read more12/12/18
A. 15’ to find 2 RM hang squat clean B. 4 RFT 20 burpees hand release 20 Wall Ball @9/6
Read more11/12/18
A. Skill Split Jerk 3 RFQ 5 Jerk Balance 20/15 5 Push Press in Split 20/15 5 Split Jerks 20/15 B. 14’ AMRAP 10 DL @90/70 30 T2B 50 Wall Ball @9/6
Read more10/12/18
A. 6’ E2MOM Front Squat 3@65%, 3@75%, 3@85% B. Rowing Helen double in team (20’ Time Cap) 6 RFT 400 m Row 21 KB American Swing @24/16 12 Pull up
Read more08/12/18
A. 10’ EMOM @70% of Snatch 1 Snatch Deadlift +1 Snatch Pull + 1 Hang Snatch (any style) B. 12’ AMRAP 20 OHS 40/30 10 Push Press 5 Muscle Up
Read more07/12/18
“Fast&Furious class” A. 12’ to find 1 RM of Deadlift 5’ rest B. 12’ max cal Assault Bike (o other machine) C. Accessory core strength “normal class” A. 12’ to find 1 RM of Deadlift 5’ rest B. 12’ max cal Assault Bike (or other machine) 5’...
Read more06/12/18
A. 10’ E2MOM 5 Back Squat @70% B. 10’ Time Cap 3 Thrusters @50/35 50 DU 6 Thrusters 50 DU 9 Thrusters 50 DU 12 Thrusters 50 DU 15 Thrusters 50 DU 18..50 / 21..50 / 24.. 50
Read more05/12/18
A. 5’ to find 5 RM of Shoulder Press B. 5’ to find 3 RM of Push Press C. 5’ to find 1 RM of Push Jerk D. For Time 27-21-15-9 Box Jump Over @60/50 Kettlebell American Swing @24/16
Read more04/12/18
A. 10’ E2MOM Power Clean (TnG) X ME @70% 1RM B. 3 RFT 20 DB power clean & STOH alternating @22,5/15 15 Burpees Box Jump over
Read more03/12/18
A. 10’ to find 1 RM of Cluster B. FOR TIME (12’ Time Cap) 15 cal AB 20 Thrusters @50/40 20 t2b 30 burpees 20 t2b 20 Thrusters @50/40 15 Cal AB
Read more01/12/18
A. 6’ E2MOM Pull up x max reps B. 20’ AMRAP 20 KB Swing (RKC) @32/24 20 Push up 20 Lunges alt. KB @32/24
Read more30/11/18
“Fast&Furious class” Every 9’ for 4 sets 750 m Row 12 Burpees lateral BB 12 Power Clean @50/35 “normal class” Every 8’ for 5 sets 600 m Row 12 Burpees lateral BB 10 Power Clean @60/40
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