A. 12’ to find Back squat 20 reps @max load B. 13.1 Blindosbarra’s Variation AMRAP 17’ 40 Burpees 30 American Swing @16/12 30 Burpees 30 American Swing @24/16 20 Burpees 30 American Swing @32/24 10 Burpees Max reps American Swing @32/24
Read more02/10/18
A. 12’ to find 1 RM of the complex: 1 Clean Deadlift + 1 Hang Squat Clean + 1Squat Clean B. For Time 80 Wall Balls @9/6 60 Pullups 40 Back Squat @50/40 20 Bar lateral Burpees
Read more01/10/18
A. 10’ to find heavy single of Front squat B. 16’ AMRAP 30 Double Unders 16 DB Snatch @22.5/15 10 Front Squat @50/35
Read more29/09/18
A. 5 RFT 400m Run 30 Box Jump @60/50 30 Wall Ball @9/6
Read more28/09/18
“fast&Furious class” Every 8’ for 24’ (3 sets) complete: 800 m Run * 20 Alternating DB Snatch @22,5/15 30 Double Under 8 Push press @40/30 *1000 m Row or 40 Cal Bike Assault instead run “normal class” Every 10’ for 30’ (3 sets) complete: 800...
Read more27/09/18
A. 10’ EMOM 3 Position Snatch @max load (Floor, Above Knee, Mid Thigh) B. 12-9-6 Deadlift @140/100 Bar Muscle Up
Read more26/09/18
A. 12’ E3MOM 10 Push Press Add load every set B. 9’ AMRAP 10 DL @60/40 9 Box Jump @60/50 Every round add 5 reps of DL
Read more25/09/18
A. Every 90’’ for 8 sets (12’) Snatch Complex @ max load 1 MS + 2 PPBTN + 3 SN Balance (Muscle Snatch, Push Press Behind The Neck, Snatch Balance) B. 9’ AMRAP 15 Thruster @50/35 15 Burpees Jump and touches 15cm 15 Pull ups
Read more24/09/18
A. 10’ EMOM 3 Deadlift @max load B. 25’ AMRAP 50 Cal Row/AB/Bike Erg/Echo Bike 15 Burpees 50 Lunges
Read more22/09/18
A. 8’ AMRAP 15 American Swing @24/16 10 Kb press (5+5) 400 m walk w KB 3’ rest B. 8’ AMRAP 15 American Swing @24/16 15 goblet squat 15 DL 3’rest C. 9’ AMRAP 15 American Swing @24/16 5 HSPU 10 Kb Box Jump Step Over @60/50
Read more21/09/18
A. 8’ E2MOM 3 Hang Power Snatch @70% 1RM B. 5 RFT 2 Power Snatch @40/30 4 OHS 6 OH Lunges 8 Push Press 10 Burpees 200 m Run
Read more20/09/18
A. 10’ to find 5 RM Power Clean B. 12’ AMRAP 15 Power Clean (60/45) 15 Lateral Burpees
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