A. 12’ E2MOM (6 sets): Clean & Jerk *Sets 1-2 = 3 reps @ 65-70% *Sets 3-4 = 2 reps @ 75-80% *Sets 5-6 = 1 rep @ 85-90% B. For time: 1200 Meter Run 60 Wall Ball @9/6 30 burpees 10 Handstand Push-Ups
Read moreDT 25-08-17
In teams of four 3 RFT: Row 500 Meters 30 Thrusters @40/30 20 Burpees Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their...
Read moreDT 24-08-17
A. 12’ E2MOM (6 sets): 2-Position Snatch x 1 rep (Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch) B. Three rounds for time of: 400 Meter Run 50 Double-Unders 15 Overhead Squats...
Read moreDT 23-08-17
A. Deadlift * Set 1 – 50% of 3-RM x 5 reps * Set 2 – 75% of 3-RM x 3 reps * Set 3 – 85% of 3-RM x 2 reps * Set 4 – 90-95% of 3-RM x 1 rep * Set 5 – Test 3-RM * Set 6 (optional) – Exceed Set
Read moreDT 22-08-17
A. 10’ E2MOM (5 sets): Back Squat x 8 reps @ 65-75%. B. 3 RFT 400 m Run 20 push up 30 DU 40 air squat
Read moreDT 21-08-17
A. 6’ E2MOM (3 sets): 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% of 1-RM Clean & Jerk B. 6’ E2MOM (3 sets): 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 65-70% of 1-RM Clean & Jerk C.
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 12-08-17
A. 12’ E2MOM (6sets): Deadlift x 3 reps @ 75-80% of 1-RM B. 5 RFT 15 Wall Ball @9/6 15 Pull Ups 60” rest
Read moreDT 11-08-17
A. 12’ E2MOM (6 sets): 3-Position Clean + Jerk (High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean) B. 12’ E2MOM (6 sets): Clean & Jerk *Sets 1-2 = 3 reps @ 60-65% *Sets 3-4...
Read moreDT 10-08-17
A. 12’ E2MOM (6 sets): 3-Position Snatch x 1 rep (High Hang, Mid-Thigh, 5cm below the knees – hold each of those positions for 2 full seconds before performing the next snatch) B. 12’ E2MOM (6 sets): Snatch *Sets 1-2 = 3 reps @ 60-65% *Sets...
Read moreDT 09-09-17
A. 8’ AMRAP Row 350/250 meters 10 Front-Racked Alternating Reverse Lunges @60/40 Rest 4’ B. 8’ AMRAP 5 Strict Supinated-Grip Pull-Up 10 Box Jump-Overs Rest 4 C. 8’ AMRAP 15 DU 15 Push-Up
Read moreDT 09-08-17
A. 6’ EMOM alternating -30’’ hollow body -30” superman B. 12’ E2MOM (6 sets): 5 OHS Build over the course of the 6 sets to today’s heavy-ish. C. 3 RFT 400 m run 15 OHS @60/40
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