A. 20’ E2MOM Hang Clean + Jerk Start @65 % 1 RM clean & jerk X 5 reps – 3 reps @ 75% – then go ahed with sigles. Build weigth over the course B. 12’ AMRAP 3-3, 6-6, 9-9,…15-15,18-18 Hang squat clean @50/35 Burpees over the barbell
Read more20/11/17
A. 12’ E2MOM (6 sets) Front 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. In 10’ find 1RM box Jump C. 10’ AMRAP 12 STOH @40/30 8 T2B 4 Box Jump @75/60
Read more18/11/17
A. 12’ E2MOM 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. 3 RFT 10 STOH @60/40 20 Pull up 400 m Run
Read more17/11/17
A. 18’ E3MOM Shoulder Press @ 20X1 tempo * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5
Read more16/11/17
A. 12’ E2MOM (6 sets) 2 Power Cleans + 2 Front Squats *Sets 1-3 – 75% of 1-RM Clean *Sets 4-6 – 80% B. 5 RFT 10 DL @120/80 50 DU
Read more15/11/17
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. 4 RFT (time cap 3’- rest 90” between rounds) “Mary sprint” 5 Strict Handstand Push-Ups 10 Alternating Pistols...
Read more14/11/17
A. 20’ to find 1 RM OHS B. For Time 50 DU 100 Wall Ball @9/6 50 DU
Read more13/11/17
A. 14’ E2MOM (7 sets) Hang Clean + Clean B. 4 RFT 300 m Row 18 Alternating Kb Snatches @24/16
Read more11/11/17
A. 40’ E10MOM (4 rds) Run 400 Meters 15 Burpee Box Jump-Overs @60/50 20 Alternating Kb Snatches @24/16 Run 400 Meters
Read more10/11/12
A. 12’ E2MOM Snatch x 1.1.1 (rest 10 seconds between singles) B. 12’ AMRAP 5 HSPU 10 Pull-Ups 15 Kettlebell Russian Swings (32/24 kg)
Read more09/11/12
A. 30’ E3MOM Jerk *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ 70% *Sets 5-6 = 1 rep @ 80% *Set 7 = 1 rep @ 90% *Set 8 = 1 rep @ 95% *Set 9 = 1 rep @ 95+% *Set 10 = 1 rep @ 101+% B. 10’
Read more8/11/17
A. 15’ Skill HSPU B. 100 tuck rocks C. 6’ EMOM Alternating 1)30” Plank 2)30” Hollow Body 3)30” Superman Hold D. “Annie” 50-40-30-20-10 DU Sit Ups
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