A. 18’ E3MOM Back Squat 3-2-1 3-2-1 Set 1: 70%/80%/90% Set 2: 75%/85%/95% B. For max cal in a 15’’ window Monostructural @your choice Every 3’ (including 0:00) Perform 15 sit up 12 push up 9 pull up
Read more30/7/24
29/07/24
A. 8 RFT (10’ T.C.) 5 HSPU 5 C2B 25 DU B. 10’ AMRAP 20 Lunges Alt 2 wall walk 20 sit-up 2 wall walk C. For Time (10’ T.C.) 100 burpees to target 15 cm above reach
Read more27/07/24
A. In team of two For load 12’ to Find 2 RM Thrusters From the ground Score: weight A+B B. For Time (15’ T.C.) 21 thrusters @50/32 12 rope climbs 15 thrusters 9 rope climbs 9 thrusters 6 rope climbs – Each partner completes the designated number...
Read more26/07/24
A. 12’ E2MOM 1 Hip Snatch + 2 Snatch Balance + 1 Squat Snatch Start @65-70% of 1 RM of Snatch and add load if possible B. 5 RFT (15’ T.C.) 300m Run 10 GTOH @40/25 10 C2B
Read more25/07/24
A. 18’ E2MOM 5-5-3-3-3-1-1-1-1 Power clean Start @65% of 1RM Power Clean Set 5-3 TnG B. 3 RDS 4’ AMRAP 10 chin up strict 16 DB Snatch Alt @22,5/15 Max cal monostructural 2’ Rest
Read more24/07/24
A. 4 RFT (7’ T.C.) 10 HSPU 10 Pull Up B. 8’ EMOM 1 snatch pull 1 power snatch 1 overhead squat 1 squat snatch light and technical C. For Time (10’ T.C.) 2 RDS 10 Snatch @60/40 12 Burpees lat BB Right into… 2 RDS 10 Snatch @40/30 12 Burpees lat...
Read more23/07/24
A. 18’ E3MOM Back Squat 10 @60% 7 @70% 4 @75% 4 @80% 1 @85% 1 @90% B. 12’ AMRAP 3-6-9-12, etc. TTB KB Russian swing @24/16 Cal monostructural
Read more22/07/24
A. 15’ E3MOM Bench press 2-2-2-2-2+ Find a heavy set of 3 Use the same load for sets 4 and 5, but go for more than 2 reps B. 5 RDS For Time (3’ T.C. each ) 40 DU 20 Wall Ball @9/6 Rest in the remaining time Score: slowest rd Scale up: WB @15/12/9...
Read more20/07/24
A. For Time (30’ T.C.) In team of two Buy in: 1200m run then 60 synchronized sit-up 120/100 Cal 60 TTB 80/60 Cal 60 synchronized Wall Ball sit-up 60/50 Cal 60 TTR Any machine for the cal Split as needed cal, TTB, TTR
Read more19/07/24
A. For Time (8’ T.C.) 100 DU 50 KB Snatch alt @24/16 100 DU B. 5 RFT (20’ T.C.) 8 HSPU 16 KB Goblet Lunges Alt @24/16 16 KB Push Press (8+8) 400m run
Read more18/07/24
A. 12’ E2MOM 1 Hip Snatch + 1 Snatch Balance + 1 Squat Snatch Start @65-70% of 1 RM of Snatch and add load if possible B. 10 RFT (15’ T.C.) As a Complex 4 Snatch deadlift @60/40 3 hang power snatch 2 OHS
Read more17/07/24
A. 15’ E3MOM Bench press 3-3-3-3-3+ Find a heavy set of 3 Use the same load for sets 4 and 5, but go for more than 3 reps B. For Time (15’ T.C.) 75 DU 8 Bar Muscle Up Max Unbroken Wall Ball @9/6 1’ Rest *Continue to repeat the Triplet until you...
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