A. 9’ AMRAP 2-4-6-8-10… Pull up Air squat HSPU 4’ rest B. 9’ AMRAP 15 KB AM Swing @24/16 4m HS Walk 4’ rest C. 8’ EMOM 2 KB OH Squat/arm
Read more06/05/24
A. 8’ AMRAP 21 burpees 21 HR Push up 21 KB Russian Swing @24/16 B. 16’ E4MOM 10 Back Squat First set @65-70% and add (if possible) 3-5 Kg/set C. 3 RFT (6’ T.C.) 10 pull-up 15 knees-to-elbows 5 wall walk
Read more04/05/24
For Time (35’ T.C.) Teams of 2 800m Run (Together) 60 Power Cleans @60/40 800m Run (Together) 40 Power Clean and Jerks 800m Run (Together) 60 Shoulder to overhead 800m Run (Together) *For ALL Barbell movements, partners must complete sets of 4+...
Read more03/05/24
A. In a 15’ Window find 1 RM of Front Squat B. In a 5’ Window find 1 RM of Back Squat C. 10’ AMRAP 10 HSPU 10 TTB
Read more02/05/24
A. “Jackie” For Time (8’ T.C.) 1000m Row 50 thruster @20/15 30 pull-up 4’ Rest B. “Annie” For Time (8’ T.C.) 50-40-30-20-10 DU Sit-Up 4’ Rest C. 8’ to find 1 RM of 1 set of “bear complex” 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1...
Read more30/04/24
A. In team of two For Time (10’ T.C.) 15 Clean & Jerk @30/25 15 Clean & Jerk @40/30 15 Clean & Jerk @50/35 15 Clean & Jerk @60/40 *BB Cycling – min 5 reps TnG B. Quarterfinal 24.2 3 RFT (20’ T.C.) 50 wall-ball @9/6 50 lateral...
Read more29/04/24
A. “Barbara” 5 RFT (40’ T.C.) 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats -rest 3:00 b/t sets-
Read more27/04/24
A. 4 RFT (25’ T.C.) In team of three 4 Rope Climb 400m Run 2 RDS of Cindy* * 5 Pull up 10 push up 15 Air Squat B. 2 RDS Every minute 20” Work/ 40” Rest Hollow body alt leg raise V-Sit Flutter kicks Hollow Body knee tuck to pike up Streight leg...
Read more26/04/24
A. For Max reps: 5’ burpees lat barbell + Cluster + Deadlift @60/40 B. 5 RDS For Time (6’ t.c. each) 500m Row/Ski -1000m BikeErg 400m Run (or 22 burpees) Set 1: Dumper @4 Set 2: Dumper @8 Set 3: Dumper @2 Set 4: Dumper @10 Set 5: Dumper @4
Read more24/04/24
A. 12’ E2MOM Back Squat 3-2-1 3-2-1 B. 10’ E2MOM 30 DU 1-5 Ring MU (UB) C. 3 RFT (8’ T.C.) 40 KB Russian Swing @24/16 20 Box Jump Over @60/50
Read more23/04/24
A. 8’ EMOM 1 Power Snatch @70% of 1RM of Snatch 2’ rest 8’ EMOM 3 Power Clean @60% of 1RM of Clean C. 10’ AMRAP Max reps of Burpees BJO @60/50 (re-do 17/01/24)
Read more22/04/24
A. 14’ E2MOM Push Press Sets 1-2: 3 reps Sets 3-4: 2 reps Sets 5-7: 1 rep Add load during sets B. For Time (15’ T.C.) 25 Lunges Alt w/OH Plate @20/10 25 TTB 25 Lunges Alt w/OH Plate @20/10 50 DB Snatch Alt @22,5/15 25 Lunges Alt w/OH Plate @20/10...
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