A. 10’ E2MOM (5 sets) 3 Power Clean TnG + 1 Jerk @70% 1 RM Jerk B. 12’ Ladder Of 4-7-10-13-16… Power Clean @50/35 HSPU
Read more12/02/18
A. Back Squat 5×2 @80% Rest 90’’ B. 10 RFT 1 Squat Clean @100/70 6 Box Jump over @60/50 8 American Swing @24/16
Read more10/02/18
A. For time (6’ Time cap) 150 DU 15 Deadlifts @90/60 100 DU 12 Deadlifts @90/60 50 DU 9 Deadlifts @90/60 Rest 8′ B. 6’ AMRAP 6 Push UP 9 C2B 12 Box Jumps Rest 8′ C. 1500m Row or 3000m Assault Bike or 1200m Ski Erg or 1200m Assault...
Read more09/02/18
A. In 15’ Find 5 TnG Power Snatch @AHAP B. 10’ EMOM 5 Power Snatch @85-90% of A C. For Total reps 7’ of Burpees box jump over @60/50
Read more08/02/18
A. Front Squat 5×3@70% Rest 90’’ B. 12’ AMRAP 15 Burpees 10 Push Press @40/25 5 Ring Muscle Up
Read more07/02/18
A. Death by C&J (any style) @40/25kg 1’00” : 3 C&J 2’00” : 4 C&J 3’00” : 5 C&J …. Until death B. 4 RFT 20 Wall Ball @9/6 20 Pull Up 20 Russian Swing @32/24
Read more06/02/18
A. Back Squat 5×3 @75% Rest 90’’ B. KB Snatch Skill C. 12’ AMRAP 30 DU 10 Kb Snatch Alternating @24/16
Read more05/02/18
A. 10’ E2MOM (5 sets) 3 Hang Snatch @60% B. For Time 4 HSPU 8 GTOH @40/25 12 Burpees 4 HSPU 8 GTOH @50/35 12 Burpees 4 HSPU 8 GTOH @60/45 12 Burpees 4 HSPU 8 GTOH @70/55 12 Burpees
Read more03/02/18
A. Back Squat 5×3 @70% Rest 90’’ B. Cindy XXX For Time: 10 Pull-ups 20 Push ups 30 Squat 15 Pull-ups 30 Push ups 45 Squat 20 Pull-ups 40 Push ups 60 Squat 25 Pull-ups 50 Push ups 75 Squat 30 Pull-ups 60 Push ups 90 Squat
Read more02/02/18
A. 12’ E2MOM (6 sets): Push Jerk *Sets 1-2 = 5 reps @ 65% *Sets 3-4 = 5 reps @ 70% *Sets 5-6 = 5 reps @ 75% B. 14’ AMRAP 50 Air Squats 7 Muscle-ups 10 Hang Power Snatch @40/25
Read more01/02/18
A. 10’ EMOM 3 Position Power Snatch @AHAP (Floor-below knees-midthigh) B. For time: 20 Thrusters 20 SDLHP 20 Push Press 20 Front Squats 20 Overhead Squats 4 Burpees on the minute every minute! @40/30kg
Read more31/01/18
A. Front Squat 5×3 @65% Rest 90’’ B. For Total Reps: 4’ Row for cal 1’ rest 4’ Box Jump @60/50 1’ rest 4’ Wall Ball @9/6
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