A. 8’ E2MOM Back Squat 3 reps 5” Pause Back Squat (Bottom position) @60% B. 24’ EMOM Minute 1 14 Lunges (Back Rack Barbell) @40/35 Minute 2: 15 push up Minute 3: 10 C2B
Read more04/06/18
A. 12’ E2MOM Front Squat 3@75% B. 16’ AMRAP 40 American Swing @24/16 40 Box jump over @60/50 40 T2B 40 Goblet Squat @24/16
Read more02/06/18
A. 15’ to Find 1RM Push Jerk B. For time 21-15-9 Wall Ball @9/6 Push Press @50/35 Burpees
Read more01/06/18
A. 20’ to find 1RM Squat Clean B. 4 Rounds 3’ AMRAP 3 Squat Clean @70/45 6 burpees Box Jump Over @60/50 3’ rest
Read more31/05/18
A. 12’ EMOM Back Squat 3 @70% @51X1 B. 5 RFT 3 Push Press @60/40 9 Pull-Ups 12 Pistols alternating 18 Box Jump@60/50
Read more30/05/18
A. 12’ EMOM 3 Position Power Snatch @ME (1.Floor – 2. Below Kees – 3.Hang) B. For time (time cap 12’) 20 Cal Row/Bike/SkiErg/AirRunner 5 Power Snatch @40/25 20 Cal 7 Power Snatch @40/25 20 Cal 9 Power Snatch @40/25 20 Cal Max Power...
Read more29/05/18
A. 10’ E2MOM Front Squat 3@85% B. 10 RFT 1 Power Clean @100/70 25 DU 5 Strict Chin-ups
Read more28/05/18
A. In 15’ find 3RM of OHS (from floor) B. 30’ EMOM Minute 1 30 DU Minute 2 20 KB Russian Swing @32/24 Minute 3 10 step box jump over @60/50 – KB@32/24
Read more26/05/18
A. Max UB pull up Rest 2′ Max UB pull up Rest 90″ Max UB pull up Rest 1′ Max UB pull up Rest 30″ Max UB pull up Rest 3′ Max UB Strict pull up B. For Time Buy in 1200 m Run Then 3 RFT 15 OHS @40/30 5 Bar MU Cash out...
Read more25/05/18
A. 12’ E2MOM Back Squat 2@90% B. 12’ AMRAP 7 Thruster 50/35 7 Toes to Bar 7 Russian Swing @32/24
Read more24/05/18
A. 10/8/6/4/2 Power Snatch TnG Rest 90″ Btw Add weigth each set Drop BB = 10 burpees B. 5’ AMRAP 2 Thrusters @60/40 8 Box Jumps @75/60cm Rest 3′ 5’ AMRAP 15 Deadlift @60/40 8 Box jump @60/50
Read more23/05/18
A. 10’ Skill Parallette HSPU B. 12’ EMOM 3 Position Squat Clean @ME TnG (1.Floor – 2. Below Kees – 3.Hang) C. 8’ AMRAP 8 DB snatch Alternating @22,5/15 8 burpees over the DB
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