A. 5 RDS Push Press x 5 reps Add load every round Rest 2’ B. For time: 15 Deadlifts @110/70 30 Wall Ball @9/6 12 Deadlifts 24 Wall Ball 9 Deadlifts 18 Wall Ball
Read more09/10/17
A. Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% *Set 6 – 2 reps @ 95% Rest 2-3’ B. 4 RFT 50 DU 15 burpees 8 GTOH
Read more07/10/17
A. 6’ AMRAP 5 Power Cleans @60/40 5 Burpees Over the Barbell Rest 4’ B. 6’ AMRAP 10 Wall Ball @9/6 10 Hand-Release Push-Ups C. 6’ AMRAP 30 DU 30 Sit-up
Read more06/10/17
A. 15’ HSPU Practice B. 3 Rounds of In a 3’ Window: 350/300 Meter Row DU x Max Reps 3’ Rest In a 3’ Window 350/300 Meter Row Strict HSPU x Max Reps 3’ Rest
Read more05/10/17
A. 20’ E2MOM (10 sets): Back Squat *Sets 1-4 = 3 reps @ 70-75% *Sets 5-8 = 2 reps @ 80-85% *Sets 9-10 = 1 rep @ 90-95% B. 6’ AMRAP 15 Kettlebell AM Swings (32/24 kg) 10 Pull-Ups 4’ Rest C. 6’ AMRAP 10 Box Jumps @50/60 10 Push-Ups
Read more04/10/17
A. Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 93% Rest 2’ B. 3 RFT 15 Squat Clean @70/50 15 C2B 15 DL @70/50
Read more03/10/17
A. 12’ E2MOM (6 sets): Clean & Jerk x 2 reps B. 2 RFT 50 DU 25 Burpees 50 Russian Swing @32/24
Read more02/10/17
A. 10’ E2MOM (5 sets): Power Snatch + Overhead Squat x 3 rep B. 15’ AMRAP 3 power Snatch @60/40 6 burpees 9 box jump @50/60
Read moreDT 30-09-17
A. 15’ HSPU Practice B. Every 4’, for 32’ (8 sets) for times: 300 Meter Row 20 Wall Ball @9/6
Read moreDT 29-09-17
A. 18’ E2MOM (9 sets): Hang Snatch + Snatch B. 5 RFT 10 Hang Power Snatches @40/30 30 DU
Read moreDT 28-09-17
A. Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% Rest 2’ B. 5 RFT 20 Lunges W/Plate OH @20/10 15 T2B
Read moreDT 27-09-17
A. 20’ E2MOM (10 sets): Front Squat *Sets 1-4 = 3 reps @ 70-80% *Sets 5-8 = 2 reps @ 80-90% *Sets 9-10 = 1 rep @ 90-95% B. 5 RFT 40 DU 25 Kettlebell Swings (24/16 kg) 15 Push-Ups
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