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
Read more30/01/18
A. 20’ to find 1 RM Clean & Jerk B. 10’ AMRAP 7 Deadlifts 7 Hang Power Clean 7 Front Squat 7 STOH @50/35
Read more29/01/18
A. 12’ E2MOM (6 sets): Push Press *Sets 1-2 = 5 reps @ 65% *Sets 3-4 = 3 reps @ 70% *Sets 5-6 = 3 reps @ 75% B. 15’ AMRAP 30 DU 15 American Swing @24/16 15 Box Jump @60/50
Read more27/01/18
A. Front Squat 5@60% 5@70% 5@75% 5@75% Rest 90″ B. 10’ AMRAP 30 DU 15 Thrusters @30/20 15’ Box Jump @60/50
Read more26/01/18
A. 12’ E2MOM (6 sets): Push Jerk 2 reps @80% B. 12.2 variations 10′ AMRAP Clean & Jerk (any style) 30 @35kg/20 30 @60kg/35 30 @75kg/45 AMRAP @95kg/55
Read more25/01/18
A. 16’ E2MOM Deadlift *Sets 1-2-3 = 5 reps @60% *Sets 4-5-6 = 5 reps @70% *Sets 7-8 = 5 reps @80% B. For time: 50-40-30-20-10 Wallballs @9/6 Burpees
Read more24/01/18
A. 14’ EMOM alternating Odd: 1 Power Clean + 1 Hang Power Clean @AHAP Even: 40 DU B. Open 11.5 20’ AMRAP 5 Power cleans @65/45 10 Toes to bar 15 Wall balls @9/6
Read more23/01/18
A. 15’ to find 1 RM Snatch B. Open 13.1 17 minutes of: 40 Burpees 30 Snatch @35/20 30 Burpees 30 Snatch @60/35 20 Burpees 30 Snatch @75/45 10 burpees AMRAP Snatch @95/55
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