A. 12’ E2MOM (6 sets) Deadlift *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Sets 4-6 – 1 rep @ 90-95% B. Skill Kb Clean C. 12’ AMRAP 15 Kettlebell Swings @32/24 kg 10 Wall Ball Shots @9/6 10 Single-Arm Kettlebell...
Read more04/12/17
A. 2’ EMOM (2 sets) 5 kick-up to handstand on wall Then 5’ EMOM 4 handstand push up negative @40A1 B. 10’ E2MOM (5 sets) Hang Clean + 2 Cleans + Jerk *Sets 1-2 = 70% *Sets 3-4 = 80% *Sets 5 = 85% C. “DT” (9’ time cap) 5 RFT 12 DL @70/50 9
Read more02/12/17
A. 4 RFT In 5’ time cap 500m Row Amrap 10 KB American Swing @24/12 10 Push up 5’ REST
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A. 6’ E2MOM (3 sets) Front Squat *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% Followed by… 9’ E3MOM (3 sets) Front Squat x 3 reps @ 85% B. 8’ AMRAP 30 DU 15 Box Jump @60/50 10 Push up 5 Ring
Read more30/11/17
A. 20’ E2MOM (10 sets): Clean + Front Squat + Jerk Build in weight over the course. B. 3 RFT 500m Row/1000m Assault Bike 5 Thrusters @70/45 10 Burpees over the BB 3’ rest
Read more29/11/17
A. 20’ to find 3 RM of squat Clean B. 5 RFT 15 Wall Ball @9/6 10 T2B 5 Burpees Box Jump Over @60/40
Read more28/11/17
A. 12’ E2MOM (6 sets) Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Sets 4-6 – 1 rep @ 90-95% B. 100 Overhead Lunges @20/10 EMOM 5 Plate burpees
Read more27/11/17
A. 4 RNFT Single-Arm Kettlebell Press x 5 reps @24/16 x arm Rest 60’’ Kettlebell Swings x 25 reps @24/16 Rest 60’’ B. 3 RFT 10 Power Cleans @60/40 20 Push-Ups 40 DU
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24/11/17
A. 4 RDS for max reps -50’’ wall ball @9/6 10’’ transition -50’’ KB Russian Swing @32/24 10’’ transition -50” Box Jump Over @60/40 10’’ transition -50’’ Push press @30/25 10’’ transition -50’’ Assault Bike 10’’ transition 60’’ rest B. 12’ EMOM...
Read more23/11/17
A. 6’ E2MOM 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch 6’ E2MOM 1 Snatch Pulls + 1 Power Snatches + 1 Overhead Squats @ 70-75% of 1-RM Snatch B. 5’ AMRAP 10 Push Press @50/35 10 Kb American Swing @24/16 Rest2’...
Read more22/11/17
A. 20’ to find 1 RM OHS (yes, again !) B. “The Chief” 5 RDS 3’ AMRAP 3 Power Cleans @60/40 6 Push-Ups 9 Air Squats 60’’ Rest Pick up each set where you left off when the last ended.
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