A. 10’ E2MOM (5 sets) Power Clean x 1.1.1.1 @across (rest 10 seconds between singles) B. 5 Rounds of: 2’AMRAP 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats Max Reps of Burpees Rest 2 minutes Recommended Loads – 60/40
Read moreDT 24-07-17
A. 15’ EMOM 1) 8 strict ring dip 2) 8 L-Seated DB Presses 3) 10 KB American Swing B. 10 RFT: 3 Squat Clean and Jerks @60/40 4 Box Jumps @70/60
Read moreDT 22-07-17
A. 20’ to find 1-RM Thruster B. 3 RFT 15 Burpee Box Jump-Overs @60/50 15 Toes-to-Bar 15 Deadlift @100/70
Read moreDT 21-07-17
A. Every 2 minutes, for 16’ E2MOM (8 sets): Clean x 1 rep from 80% to 1 RM B. 2 RFT: 40 Sit Up 50 Thrusters @20/15 100 Double Unders
Read moreDT 20-07-17
A. 10’ E2MOM (5 sets): Front 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% *Set 6 – 1 rep @ 101+% B. 5’ AMRAP 10 Push Presses
Read moreDT 19-07-17
A. 5 sets of: Snatch x 1.1.1 (rest 10 seconds between singles) Rest 2 minutes B. 4 RFT 10 Hang Squat Snatches @50/35 20 Box Jump-Overs @60/50
Read moreDT 18-07-17
A. 12’ E2MOM (6 sets): Jerk x 1 rep from 70% to 1 RM B. 12 RFT 4 HSPU 8 Pull ups 12 Front Squat @40/25
Read moreDT 17-07-17
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% *Set 6 – 1 rep @ 101+% B. 12’ AMRAP 10 Power Cleans
Read moreDT 15-07-17
A. 20’ to find 1 RM Deadlift B. “Jackie” For time: Row 1000 Meters 50 Thrusters @20/15 30 Pull-Ups
Read moreDT 14-07-17
A. 24’ E2MOM (12 sets): Clean & Jerk x 1 rep Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+ B. 3’ AMRAP Rope climb C. 3’ AMRAP HSPU D. 3’ AMRAP Wall Ball @9/6 E. 3’ AMRAP DU 30” rest between rotations
Read moreDT 13-07-17
A. 15’ EMOM 1) 5 strict pull up 2) 30” Hollow body 3) 30” elbows plank B. 3 RFT 40 DU 20 Push press @50/35 20 Push Up
Read moreDT 12-07-17
A. 15’ EMOM 1) 20” back to wall HShold 2) 20” wall facing split to HS hold 3) 20” finger press B. 3 RFT 400 m Run 20 Burpees box jump over @60/50 10 Lunges Kb over head sx 10 Lunges Kb over head dx @24/16
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