A. 12’ E2MOM Front Squat 4 reps @32X1 B. For time 500m Row Rest until 10’ C. 6’ time cap 50 Thusters @20/15 Max rep push up Rest 4’
Read more06/11/17
A. 30’ E3MOM Clean *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. 9’
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A. 40’ AMRAP 10 Thrusters @40/30 10 Box Jumps @60/50 400 m Row In teams of two, partners alternate exercises
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A. 12’ E2MOM Push Press x5 reps@65% B. 15’ EMOM Alternating -5 Power Clean @70/45 -20/18 Cal Row or 12/8 Cal AB -35 DU
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A. 18’ E2MOM (9 set) Clean & Jerk *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ 70% *Sets 5-6 = 1 rep @ 80% *Sets 7-9 = 1 rep @ 85-95% B. 4 RFT 25 American Swing @24/16 50 DU
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OPEN GYM ADVANCED PROGRAM
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A. 10’ E2MOM (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% B. 6’ E3MOM (2 sets): Back Squat x 1 rep @ 95+% C.
Read more30/10/17
A. 30’ E3MOM Snatch *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. For
Read more28/10/17
A. 12’ E2MOM Back Squat x2 reps@75% B. 4RFT 20 Wall Ball @9/6 10 Toes to Bar 5 Power Cleans @70/45 Rest 2’
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A. 12’ E2MOM Shoulder Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps *Set 5 – 2 reps *Set 6 – 1 rep B. 15’ EMOM 1- Assault Bike or rower x Max calories in 30 seconds 2 – Strict Handstand Push-Ups x
Read more26/10/17
A. 30’ E3MOM Clean & 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+%
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A. Deadlift *Set 1 – 2 reps @ 85% *Set 2 – 1 rep @ 90% *Set 3 – 1 rep @ 95% *Set 4 – 1 rep @ 101% *Set 5 – 1 rep @ 101-105% Rest as needed. B. For Time (7’ Time Cap) 1000 m Row 3’ rest C. 7’ AMRAP 7
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