A. 10’ E2MOM Push Press 3@75% B. For time: 500 Row 15 Burpees over the BB 25 Front Squat @50/35 50 sit ups 25 Front Squat @50/35 15 Burpees over the BB 500 Row
Read more18/06/18
A. Deadlift * Set 1 – 50% 5 reps * Set 2 – 75% 3 reps * Set 3 – 85% 2 rep * Set 4 – 90-95% 1 rep * Set 5 – Test 1-RM Rest 2-3’ 12′ AMRAP 100 Cal Row 20 Wall Ball @9/6kg 50 DU
Read more16/06/18
A. 15’ Practice HSPU B. For time: Buy in 100 Double unders 400 m Run 21-15-9 KB American Swing @32/24 Pull-ups Burpees Cash out 400 m Run 100 Double unders
Read more15/06/18
A. Shoulder Press * Set 1 – 50% 5 reps * Set 2 – 75% 3 reps * Set 3 – 85% 2 rep * Set 4 – 90-95% 1 rep * Set 5 – Test 1-RM Rest 2-3’ B. 75 KB SDLHP @32/24 75 Wall Ball 75 Double Unders
Read more14/06/187
A. 10’ E2MOM Front Squat 3@80% B. For time: 5 Power Clean @80/40 12 Burpees 4 Power Clean @85/45 12 Burpees 3 Power Clean @90/50 12 Burpees 2 Power Clean @95/55 12 Burpees 1 Power Clean @100/60 12 Burpees
Read more13/06/18
A. Snatch * Set 1 – 50% 5 reps * Set 2 – 75% 3 reps * Set 3 – 85% 2 rep * Set 4 – 90-95% 1 rep * Set 5 – Test 1-RM Rest 2-3’ B. 21-15-9 OHS @50/35 Hang Power Clean @50/35
Read more12/06/18
A. Max UB Thrusters 60/40-50/30-40/20-30/15-20/15 Rest 2′ B. 4 RFT 10 HSPU 20 American Swing @24/16
Read more11/06/18
A. 8’ E2MOM Back Squat 3 reps 5” Pause Back Squat (Bottom position) @70% B. 10’ AMRAP 8 Russian Swing @32/24 12 SDHP Kb @32/24 15 Goblet Squat @32/24 Every break perform 3 burpees
Read more09/06/18
In team of two 100 wall ball @9/6 400 m Run 300 DU 400 m run 100 Box Jump @60/50 400 m run 100 Db Snatch @22.5/15 400 m Run (team runs together)
Read more08/06/18
A. EMOM 15′ 1-5′: 1 clean @70% 6-10′: 1 clean @75% 11-15′: 1 clean @80% B. EMOM 15′ 1-5′:2 jerk @65% 6-10′: 2 jerk @70% 11-15′: 2 jerk @75% C. For Time 1600m Run
Read more07/06/18
A. 12’ E2MOM Back Squat 3×5 @70% 3×5 @75% (5” eccentric on rep 1) B. 7’ AMRAP Burpees Rest 7’ 7’ AMRAP Row for cal
Read more06/06/18
A. EMOM 15′ 1-5′: 1 Snatch @70% 6-10′: 1 Snatch @75% 11-15′: 1 Snatch @80% B. 4RFT 5 Deadlift @120/70 50 DU 20 Wall Ball @9/6
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