A. Take 15 minutes and build to today’s 1-RM Power Clean B. For time: 30 Calories of Rowing 30 Burpees 30 Wall Ball @9/6 30 Kettlebell Swings (24/16 kg) 30 Push Press @45/35 30 Pull-Ups
Read moreDT 12-06-17
DT 10-06-17
“Row-meo & Juliet” In teams of two, complete the following for time: 200 Wall Ball 3200 Meter Run 5000 Meter Row
Read moreDT 09-06-17
A. Take 15 minutes to build to today’s 1-RM Clean & Jerk B. 20’ EMOM Even minutes –30 DU Odd minutes – Clean & Jerk x 3 reps @ 75-80% of today’s 1-RM
Read moreDT 08-06-17
A. 3 sets of: 30” Push Up 30” rest 30” Sit-ups 30” rest 30″ Alternating Reverse Lunges 30” rest 30” Sit-ups 30” rest 30” Mountain Climbers 30” rest B. 2RFT: 30 Push-Ups 400 Meter Run 30 RKC Kettlebell Swings @32/24 400 Meter Run
Read moreDT 07-06-17
A. 8’ EMOM Alternating -10-15 Push Up -30” Wall Facing HS Hold B. 12’ E2MOM (6 sets): Push Press *Set 1 – 3 reps @ 75% *Set 2-4 – 2 reps @ 80% *Set 5-6 – 2 reps @ 85% C. 2’ AMRAP 5 Burpees Box Jump Over @60/50 10 T2B Rest 1’ for a
Read moreDT 06-06-17
A. 10’ E2MOM (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% Then One set of: Back Squat x Max Unbroken Reps @ 85% 2’
Read moreDT 05-06-17
A. 4 sets of: Deadlift 5 reps @ 30X1 @75% Rest 20 seconds Tall Box Jumps x 10 reps (jump up, then step down) B. 10’ AMRAP 10 Power Cleans @70/50 20 American Swing @24/16 30 DU
Read moreDT 03-06-17
A. 14’ E2MOM (7 sets): Back Squat x 1 rep Build over the course of the six sets to today’s “heavy” Back Squat. B. 6 RFT 200m RUN 10 Push Press @70/45
Read moreDT 01-06-17
A. 6’ AMRAP 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… B. 6’ AMRAP 5 Man-Makers @7,5-10 -15Kg 10 Box Jumps @60/50 Rest 60 seconds, and then… C. 6’ AMRAP 5 Toes to Bar 10 Push-Ups Rest 60 seconds, and then… D. 6’ AMRAP Dumbbell...
Read moreDT 31-05-17
A. 6’ E2MOM (3 set) Wall Climb 2 reps B. 10’ E2MOM (5 set) Jerk x 3 reps @65-75% 1 RM C. Three sets for times of: 400 m Run 15 Burpees 20 Wallball @9/6 30 Kettlebell Russian Swings (32/24 kg) Rest 3 minutes
Read moreDT 30-05-17
A. 14’ E2MOM (7 sets): Front Squat x 1 rep Build over the course of the six sets to today’s “heavy” Front Squat. B. For Time: Buy in 600 m Row/1000m Assault Bike 12-9-6 Power Clean @ 70% of 1-RM Clean Muscle Bar Cash out 600 m Run
Read moreDT 29-05-17
A. 18’ E2MOM (9 sets): Hang Snatch + Snatch Build over the course of the 8 sets to something heavy-ish for today. B. 14’ AMRAP 12 Wall Ball @9/6 12 Burpees
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