In teams of two complete : 15’ AMRAP 7 Burpee Box Jump-Overs @60/50 7 Thrusters @40/25 21 Double-Unders 5’ rest then 15’AMRAP 9 Burpee Box Jump-Overs @60/50 9 Push Press @40/30 27 sit up
Read moreDT 29-04-17
A. Take 10 minutes to build to today’s 2-RM Strict Shoulder Press B. 8’ AMRAP 40 Double-Unders 10 Handstand Push-Ups 20 Kettlebell Swings (24/16 kg) rest 4’ C. 8’ AMRAP Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups
Read moreDT 28-04-17
A. Take 12 minutes to build to today’s heavy: Push Press + Power Jerk B. For time: Run 800 Meters 75 Kettlebell Russian Swings @32/24 Run 800 Meters
Read moreDT 27-04-17
A. Take 12 minutes to build to today’s 2-RM Pause Front Squat @33X1 B. 16 E2MOM (8 sets): 2 Clean Lift-Offs + 1 Power Clean C. 16’ E2MOM Alternating (2 rounds) Station 1 – 20 C2B Station 2 – 350/300 Meter Row Station 3 – 18 Thrusters @40/30...
Read moreDT 26-04-17
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% followed by… One set of: Back Squat x Max Unbroken Reps @ 83%
Read moreDT 25-04-17
A. 9’ AMRAP 10 Push Press @50/35 5 Burpees Over the Barbell Rest 4’ B. 9’ AMRAP Row 150 Meters 15 Russian Kettlebell Swings (heavy) rest 4’ C. 9’ AMRAP 10 Front Squat @50/35 5 Burpees Over the Barbell
Read moreDT 24-04-17
A. Take 10-12 minutes to build 3-RM Push Press B. 14’ AMRAP 14 DL @100/70 14 Box Jump @60/50 14 T2B
Read moreDT 22-04-17
A. 15’ E5MOM (one set of each): Station 1 – Rope Climb Skill Practice Station 2 – HSPU Practice Station 3 – Muscle Bar/C2B/Pull Up Practice B. For Max Reps 3’ Max Cal Rower 1’ rest 3’ Max Push Up 1’ Rest 3’ Max Burpees 1’ Rest 3’ Max Sit Up
Read moreDT 21-04-17
A. 16’ E2MOM (8 set) Power Clean x 1.1 Build over the 8 sets to today’s 2-RM. B. 12’ E2MOM (6set) Hang Clean + Clean Build over the 6 sets to today’s heavy complex C. 3RFT 400 m Run 30 DU UB 15 American Swing @32/24
Read moreDT 20-04-17
A. 10’ EMOM Push Press x 1 rep *Build across the 10 sets to today’s heavy single. B. 10’ EMOM Power Jerk x 1 rep *Build across the 10 sets to today’s heavy single. C. 18’ EMOM Alternating Minute 1 – 20/15 Calorie Row Minute 2 – 12 C2B Minute 3 –...
Read moreDT 19-04-17
A. Deadlift *Set 1 – 55% x 8 reps *Set 2 – 65% x 6 reps *Set 3 – 75% x 4 reps *Set 4 – 85% x 2 reps *Set 5 – 92% x 1 rep *Set 6 – 98% x 1 rep Rest 3 minutes between sets. B. 15’ AMRAP 15 Thrusters @30/25
Read moreDT 18-04-17
A. 10’ E2MOM (5 set) 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% B. One set of: Back Squat x Max Unbroken Reps @ 75% C.
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