In team of two A. 15’ AMRAP 10 SDHP @35/25 10 Wall Ball @9/6 5’ rest B. 15’ AMRAP 10 Front Squat @35/25 10 Cal Row Each partner completes a full round before switching. One partner works at a time.
Read more05/04/24
A. 4 RDS Every 4’ 500/400m Row/ Ski – 30/21 Cal AB Score is slowest interval. B. For Time (15’ T.C.) 1-2-3-4-5-6-7 Squat Clean @100/70 Wall walk
Read more04/04/24
A. 12’ E2MOM 2 Zercher Squat Add weigth during set B. 3 RFT (15’ T.C.) 90 Air Squat 30 KB Russian Swing @24/16 10 Snatch @60/40
Read more03/04/24
A. For Time (10’ T.C.) 45 deadlifts @100/70 45 HSPU B. 10’ AMRAP 2 C2B 2 Burpees Box Jump Over@75/60 4/4..6/6..8/8..10/10..12/12..and so on C. 5’ EMOM 1-3 Bar MU
Read more02/04/24
A. 12’ E2MOM 1-1-1 Press – Push Press- Push Jerk Start light and add load every set B. In a 12’ Window find 1 RM of 1 Power Clean+ 2 Hang Squat Clean+ 3 Front Squat C. 6’ AMRAP Max reps of 1 DB Devil Press Alt @22.5/15
Read more30/03/24
A. In team of two 30’ AMRAP 15/12 Cal AB 15 OHS @50/35 5 Rope Climb 300m Run 15 Push Press @50/35 Partner alternate task
Read more29/03/24
A. 15’ E90”MOM (10 sets) 3 Back Squat Start @50% and add load every set B. For Time (15’ T.C.) 20 Box Jump Over @75/60 30 HSPU 20 Box Jump Over @75/60 3’ Rest 30 Wall Ball @9/6 20 Bar Mu 30 Wall Ball @9/6
Read more28/03/24
A. 12’ E2MOM 1 clean pull 1 hang power clean 1 hang squat clean Start @60% of 1RM clean Add weigth during sets B. 12’ AMRAP 12 TTB 9 HSPU Strict Facing Wall 50 Crossover
Read more27/03/24
A. 12’ E2MOM 3 Zercher Squat Add weigth during set B. 5 RDS 2’ AMRAP 12 Cal Row 24 DU Max reps of Wall Ball @9/6 2’ Rest
Read more26/03/24
A. 15’ E3MOM 2-2-2 Press – Push Press- Push Jerk Start light and add load every set B. 5 RDS 3’ AMRAP 500m Row In the remaining time Max reps of Pull up
Read more25/03/24
A. 18’ E2MOM Clean (squat) & Jerk 3 @60% 3 @65% 3 @70% 2 @75% 2 @80% 2 @85% 1 @90% 1 @95% 1 @95%+ B. 12’ EMOM alt For Max reps Min. 1 | :30 KB AM Swing @24/16 Min. 2 | :30 Deadlift 60/40 Min. 3 | :30 Cal AB
Read more23/03/24
A. In team of two 5 RFT (35’ T.C.) 20 pull-up 30 syncro wall-ball @9/6 40 Box Jump Over @60/50 400m Run – Divide pull up and box jump as you will, run together.
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