A. 20’ EMOM alternating Odd: 1 Deadlift @max effort Even: 5 Bar MU B. 12’ EMOM alternating 1) 30” Hollow Body 2) 30” Plank 3) 30” Seated L-Sit DB legs lift
Read more16/10/18
A. 12’ to find 1 RM Power Snatch B. For Time 30 Cal Row 9 Muscle Ups 20 Cal Row 9 Muscle Ups 10 Cal Row 9 Muscle Ups
Read more15/10/18
A. 8’ E2MOM 2 Front Squat @90% 1 RM B. “Jackie” For Time Row 1000m 50 Thruster 20/30 30 Pullups
Read more13/10/18
A. For max reps Tabata Kettlebell Swing @32/24 (8X 20’’ work/10’’ rest) Rest 2’ and repeat B. For time 60 burpees box jump over @60/50 Every minute perform 5 pull up
Read more12/10/18
“fast&Furious class” Endurance pyramid For max cal: 1 Minute of work (Row/AB/Bike/SkiErg/Air Runner) Rest 60 seconds 2 Minutes of work Rest 60 seconds 3 Minutes of work Rest 60 seconds 4 Minutes of work Rest 60 seconds 3 Minutes of work Rest...
Read more11/10/18
A. 10’ E2MOM 3 Back Squat @80% 1 RM B. 12’ AMRAP 30 Double Unders 12 Toes to bars 10 Goblet Squat @32/24
Read more10/10/18
A. 12’ to find Push Press 10 reps @max load B. 8’ AMRAP 2 MU 4 HSPU 8 American Swing @32/24
Read more09/10/18
A. 10’ E2MOM 2 Front Squat @85/88% 1 RM B. 8’ AMRAP 12 Thrusters 50/35 12 C2B
Read more08/10/18
A. 12’ to find 1 RM Hang Snatch B. 11’ AMRAP 5 Pull up 7 push Up 9 box jump over @60/50
Read more06/10/18
A. 12’ to Find 5RM of OHS (Rack allowed) B. 20’ AMRAP 20 Overhead Squat @20/15 kg 20 Back Squat @20/15 kg 400m Run
Read more05/10/18
“fast&Furious class” Every 8’ for 24’ (3 sets) complete: 750 m Row or 30 Cal AB 12 Toes-to-Bar 8 Burpees 5 Ring dips 8 Burpees 12 Toes-to-Bar “normal class” Every 10’ for 30’ (3 sets) complete: 1000 m Row or 40 Cal AB 15 Toes-to-Bar 10...
Read more04/10/18
A. 10’ E2MOM 2 Power Clean+ 2 Push Jerk @75% 1 RM C&J B. 12’ AMRAP 15 Box Jump @75/60 10 pull up 5 Clean & Jerk @70/50
Read more