A. 10’ E2MOM 3 Power Snatch TnG Add load during sets B. 20’ AMRAP In team of two 5 Squat Snatch @50/35 20 HR Push up (10+10) 400m Run together 10 Squat Snatch @50/35 20 HR Push up (10+10) 400m Run together 15 Squat Snatch @50/35 20 HR Push up...
Read more19/04/24
A. In a 12’ Window find 1 RM of 3 power cleans 2 hang power cleans 1 push jerk B. 5 RFT (18’ T.C.) 7 Bar MU 21 Burpees
Read more18/04/24
A. 14’ E2MOM 3 Push Press Add load during sets B. 15’ AMRAP 18/15 Cal monostructural 10 C2B 10 DB Snatch Alt @22.5/15
Read more17/04/24
A. 12’ E2MOM Back Squat 5-4-3 5-4-3 B. 18’ AMRAP Buy in 2000m Row/Ski (120/84 Cal AB) Then 8 RDS 9-7-3 (UB) Deadlift Hang power Clean STOH @40/30 In the remaing time max cal @monostructural
Read more16/04/24
A. For Time (14’ T.C.) 22-20-18-16-14-12-10-8-6-4-2 Deadlifts @60/40 – Complete 2 wall walks between each set. B. 12’ E3MOM 10 Tempo Front Squat @60-65% Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top
Read more15/04/24
A. In team of three 20’ AMRAP 25/20 Cal Row 4 Sandbag Clean Over Box to Burpee Box Get Over (120cm) @70/45 20 KB Front Squat @2×24/16 B. 5 sets: :10 V-ups :10 hollow rocks :10 hollow hold – Rest :30
Read more13/04/24
In team of two A. 15’ AMRAP 3 Ring MU 6 DB Hang Power Clean & jerk alt @22,5/15 12 DB OH Alt Rev Lunges Partner alternate task 5’ Rest B. 15’ AMRAP 100m Run 9 Pull up 10 DB Snatch Alt Partner altenate round
Read more12/04/24
A. 10’ E2MOM 5 Power Snatch TnG Add load during sets B. For Time (20’ T.C.) 800m Run 60 KB Russian Swing @24/16 60 KB Goblet Squat 40 Push Up 40 Pull up 20 Burpees lat BB 20 OHS @35/25 800m Run
Read more11/04/24
A. 8’ EMOM 5 Deficit HSPU @6 cm B. 20’ E2MOM Station 1- 500/400m Row Station 2- 30 Wall Ball @9/6 Station 3- 30/21 Cal AB Station 4- 30 Pull up Station 5- 15 Burpees BJO@60/50
Read more10/04/24
A. 14’ E2MOM 5 Push Press Add load during sets B. 15’ AMRAP Wall Ball @9/6 Box Jump Over @60/50 10-15-20-25-30-35… and so on
Read more09/04/24
A. 12’ E2MOM Back Squat 5-3-1 5-3-1 B. 3 RDS (3’ T.C. each) 60 Crossover 12 Unbroken Power Clean and Jerks @60/40 60 Crossover 3’ Rest
Read more08/04/24
A. In a 12’ Window find 1 RM of 1 Power Clean+ 2 Hang Power Clean+ 1 Power Clean B. In team of two 18’ AMRAP 40 burpees syncro 40 front squat @40/30 30 burpees syncro 30 front squat @60/40 20 burpees syncro 20 front squat @80/55 10 burpees syncro...
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