A. 5’ Skill Rope Climb 3’” rest B. 5’ AMRAP Assault Bike @13 RPE Borg scale 3’ rest C. 5’ AMRAP 20 American Swing @24/16 5 Strict Pull ups 3’ rest D. 5’ time Cap 1000 m Row
Read more19/5/18
A. 10’ EMOM Alternating Odd: 30’’ HS Hold Even: 30’’ Plank position B. 30’ EMOM Minute 1: 200m ROW Minute 2: 5 Power Clean @60/40 + 5 pull ups Minute 3: rest
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A. In 15’ find 1RM Back Squat B. “Speed Work” 25” Work 1’15” Rest a. American Swing @24/16 b. Push up c. Front Squat @50/35 d. Burpees e. Push Press @50/35 f. DU focus on speed, every set must to be performed UB
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A. 12’ EMOM 1 Snatch Pull + 1 High Hang Squat Snatch + 1 OHS @ME B. 3 RFT 21 burpees 15 Wall Ball @9/6 9 Power Snatch @60/40
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A. Ogni 90″ per 15′ (10 sets): 1 Snatch @ 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95% 1RM B. 12’ AMRAP 10 Wallball 5 Muscle Ups 1 Snatch @70/45
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A. In 10’ find 3RM of Thruster Rest 2′ 10 @ 70% of 3RM Rest 3′ 3 @ 95% of 3RM Rest 3′ 15 @ 65% of 3RM Rest 3′ 3 @ 90% of 3RM Rest 3′ 20 @ 60% of 3RM Target = every set UB B. 2 rounds 3’ AMRAP 300/250m Row 50
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A. In 15’ find 1 heavy single push press B. Max reps Tabata -Pull ups 1’ rest -DU 1’ rest – Box jump over
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A. In 15’ find 1RM Deadlift B. “Diane” For time 21-15-9 Deadlift @100/70 HSPU
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A. In 15’ find max load of bear complex Bear complex = Power clean + Front Squat + Push Press + Back Squat + Push Press btn B. 20’ E2MOM 5 pull up 10 push up 15 air squat 4 HSPU 8 Russian Swing @32/24
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A. 12’ EMOM 1 Squat Snatch + 1 Power Snatch @ME B. 5 RFT 30 DU 6 Squat Snatch @60/40
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A. Death by Power Clean & Jerk @50/35 Time cap 15’ B. 12’ AMRAP 5 T2B 7 Box Jump @60/50 9 Burpees
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A. In 15’ find 1RM Front Squat B. 4 RFT 20 Kb Snatch alt, (oly style) @24/16 50 DU
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