A. 12’ EMOM Alternating 45’’ max pull up strict 15’’ rest 45” Elbow Plank 15’’ rest B. 3 RFT In a 3’ Window 200m row 7 Overhead Squats @60/40 7 Burpee 7 Thrusters @60/40 Rest 3’
Read moreDT 25-09-17
A. 16’ E2MOM (8 sets): Push Press *Sets 1-2 = 3 reps @ 60-65% *Sets 3-4 = 2 reps @ 70-75% *Sets 5-6 = 1 rep @ 80-85% *Sets 7-8 = 1 rep @ 90-95% B. 5 RFT 250 Meter Row 7 Push Presses @60/40 14 Back Squats @60/40
Read moreDT 23-09-17
A. 4 RDS: Kb Press x 5 reps Rest 2′ B. For time: 10 Strict Handstand Push-Ups 20 Thrusters @40/30 30 Kettlebell Swings 32/24 kg 40/30 Calories of Assault Bike or Rowing 30 Kettlebell Swings (32/24 kg) 20 Thrusters @40/30 10 Strict Handstand...
Read moreDT 22-09-17
A. 20’ Turkish get up practice B. 8’ AMRAP 8 DB Snatch alternating 30 DU 2’ rest C. 8’ AMRAP 10 American Swing @32/24 15 Sit-up
Read moreDT 21-09-17
A. 14’ E2MOM (7 sets): Back Squat x 4 reps @ 75% B. 24’ EMOM Minute 1: 30 DU Minute 2: 15/12 Cal Row Minute 3: 18 Wall Ball 9/6 Minute 4: 12 T2B
Read moreDT 20-09-17
A. 20’ tofind today’s 1-RM Snatch. B. For time: 100 DU 50 Kettlebell Am Swings @24/16 100 Air Squats 100 DU
Read moreDT 19-09-17
A. 20’ HSPU Practice B. 5 RDS 60 seconds of Burpee Pull-Ups 60 seconds Ring Dips 60 seconds Box Jump Overs Rest 60 seconds
Read moreDT 18-09-17
A. 10’ E2MOM (5 sets) Front Squat x 3 reps @32X1 B. 5 RDS 3’ AMARP 500 m Row Max reps C&J @60/40 Rest 3’
Read moreDT 16-09-17
A. 1600 m RUN Then 10 RDS 10 push up 25 air squat Then 1600 m RUN
Read moreDT 15-09-17
A. 20’ to find 1-RM Push Press B. For time: Row 1000 Meters Then 3 rds: 10 Push Presses @40/30 15 Box Jumps @60/50 Then 40 Toes to Bar
Read moreDT 14-09-17
A. 16’ E2MOM (8 sets): Back Squat x 3 reps @ 85% B. Every 45’’ for 9’ (12 sets): Deadlift x 2 reps @50 % C. 3 RFT 400 Meter Run 15 Pull-Ups 20 Lunges KB @ 32/24 kg
Read moreDT 13-09-17
A. 16’ E2MOM (8 sets): Clean & Jerk *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ 70% *Sets 5-6 = 1 rep @ 80% *Sets 7-8 = 1 rep @ 90% B. 15’ AMRAP 3 Power Clean @60/40 6 Burpees 9 American Swing @24/16
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