A. In 15 minutes find 3 RM Deadlift B. In teams of two, 9 RFT (15’ T.C.) (each athlete) 5 Deadlift* 5 C2B *Load with approximately 65-70% of today’s heavy triple from part A
Read more14/09/24
13/09/24
A. Midline 12’ AMRAP 20 alt single-leg toes-to-bar :30 single-arm plank (right) 20 superman rock :30 single-arm plank (left) B. 5 RDS For Time (4’ T.C.) 400m Run 2 legless rope climb Rest remaining time.
Read more12/09/24
A. 3 RFT (6’ T.C.) 15 Cal mostructural 11 burpees B. “Mary” 20’ AMRAP 5 HSPU 10 Pistols Alt 15 Pull Up Previous 26/08/22
Read more11/09/24
A. 12’ E2MOM Power Snatch 3-3-2-2-1-1 Start from 65-70% of 1 RM Power Snatch B. For Time (15’ T.C.) 100 Push Jerk @50/35 50 TTB *every break (BB/TTB) perform 5 burpees
Read more10/09/24
A. 16’ E2MOM Power Clean & Push Jerk 3-3-3-2-2-2-1-1 Start from 60-65% of 1 RM Power Clean B. 3 RFT (15’ T.C.) 30 Hang power clean @50/35 30 burpees lat BB
Read more09/09/24
A. 15’ E3MOM Front Squat 5-5-5-5-5 Start @70% of 1RM of Front Squat B. 6 RFT (15’ T.C.) 12 burpees KB Snatch @24/16 12 box jump @75/60
Read more07/09/24
A. In team of two For Time (30’ T.C.) 5 RFT 400m Run (both) 120 DU 12 Front Squat @100/70
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A. For Time (9’ T.C.) POWER AMANDA 9-7-5- Ring MU Power Snatch @60/40 B. MASTER EVENT 1 (45-49) For Time (18’ T.C.) 4 RDS 600m Run 5 Deadlift @110/75 10 Deadlift 15 Deadlift 20 Deadlift
Read more05/09/24
A. “MORRISON” For Time (24’ T.C.) 50-40-30-20-10 Wall-ball @9/6 Box jumps @60/50 KB AM swings @24/16 – Step down from the box. B. Core Conditioning 6’ AMRAP 15 wall ball sit-up :30 plank hold (forearms)
Read more04/09/24
A. MASTER EVENT 10 (50-54) For Time (8’ T.C.) 8-12-16 Single DB thrusters @22.5/15 Bar MU B. 15’ AMRAP 20 Cal Row/AB 15 Double trouble push press (1 arm KB 24/16, 1 arm DB 22,5/15) 10 TTB
Read more03/09/24
A. For Time (10’ T.C.) 3-6-9-12-15-18-21 KB AM Swing @24/16 Box Jump Over @75/60 B. Conditioning challenge: 20:00 to establish max meters on a machine of your choice.
Read more02/09/24
A. 8’ AMRAP 20 Lunges Alt 20 Burpees B. 8’ EMOM Alt Min 1 |2 DB Squat Snatch alt Min 2 |1 Turkish get-ups/arm C. For Time (8’ T.C.) 21/15/9 1 DB Devil Press Alt @22.5/15 DB Goblet Squat D. 8’ EMOM Alt Min 1 | :30 max pull up Min 2 | :30 max
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