A. 12’ E3MOM 12 Front Rack Bulgarian squat 10 Front Rack Bulgarian squat 8 Front Rack Bulgarian squat 6 Front Rack Bulgarian squat B. 3 RFT (10’ T.C.) 50 sit-up 30 deadlift @60/40 C. 6 RDS (8’ T.C.) 10 Pull up 1’ rest
Read more20/05/24
A. 6 RFT (10’ T.C.) 9 hang dumbbell squat cleans alt @22,5/15 9 lateral burpees over the dumbbell B. “Cindy” 20’ AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats
Read more18/05/24
A. In team of two 7 RFT (30’ T.C.) 400m run (both) 30 Back Squat @60/40* *share the reps btw partner
Read more17/05/24
A. 12’ E2MOM 1 Clean Pull + 2 Hang Power Clean + 2 Front Squat + Jerk B. 2 RDS for max reps 3’ max reps of sit up 3’ max reps of pull up 3’ max reps of air squat *400m run at the beginning of 3’
Read more16/05/24
A. 8’ AMRAP 21 DU 7 burpees 21 KB Deadlift @24/16 B. 20’ EMOM alt. Station 1: 1 rope climb legless Station 2: 10 pistols alt Station 3: 40 crossover Station 4: 12/10 Cal AB
Read more15/05/24
A. 12’ EMOM Odd minute | 5 strict pull-ups Even minute | Max DB Goblet Squat @heavy B. For Time (5’T.C.) 15-12-9 DB Hang Power Clean @2×22,5/15 Burpees Box Jump Over @60/50 8’ Rest For Time (5’ T.C.) 30 Burpees 500m Row
Read more14/05/24
A. For Time (10’ T.C.) 50-40-30 Push press @20/15 10-8-6 Burpee pull up B. In a 12’ window find 6 RM of Back Squat Then 4’ E2MOM 4 Back Squat @same load 6RM 2 Back Squat @same load 6RM
Read more13/05/24
A. 8’ EMOM Odd minute | max burpees Even minute | max push up B. 10’ E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 2 OHS Start @ 70% of 1 RM of Squat Snatch and add load during sets C. For Time (7’ T.C.) 30-20-10 DB Snatch Alt @22.5/1 TTB
Read more11/05/24
A. 10’ To Find 2RM of Power Snatch TnG B. In team of two 4 RFT (20’ T.C.) 30 synchronized lunges 50 hang power snatches @35/25 100 DU
Read more10/05/24
A. 4 RFT (12’ T.C.) 400m run 40 air squat B. 5 RFT (10’ T.C.) 200m run 6 FS (UB) @80/55 C. 8’ AMRAP 15 Box Jump Over @60/50 15 Push up 15 Pull up
Read more09/05/24
A. 10’ AMRAP 10 DB Front Squat @22,5/15 20 DB Snatch Alt B. 15’ E3MOM 10 Snatch Push Press First set @60% of 1RM of Snatch and add load during sets C. Practice Ring/Bar MU
Read more08/05/24
A. 3 RFT (12’ T.C.) 25 TTB 500/400m Row B. 5 RFT (18’ T.C.) 10 Push Press @40/30 15 Burpees lat BB 25 Cal monostructural
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