A. 15’ E90”MOM (10 sets) 2 Back Squat Start @50% and add load every set B. For Time (15’ T.C.) 24-20-16-12-8-4 Alt DB hang power clean & Jerk @22.5/15 Burpees lat DB
Read more21/03/24
A. 18’ E2MOM Power Snatch 3 @60% 3 @65% 3 @70% 2 @75% 2 @80% 2 @85% 1 @90% 1 @95% 1 @95%+ B. 10’ AMRAP 4 HSPU 8 TTB 12 Air Squat
Read more20/03/24
A. 15’ E3MOM 3-3-3 Press – Push Press- Push Jerk Start light and add load every set B. 5 RFT (12’ T.C.) 50 DU 10 Thusters @60/40
Read more19/03/24
A. 12’ E2MOM 5 Zercher Squat Add weigth during set B. 4 RDS 2’ AMRAP 6 Box Jump @75/60 12 Floor Press @60/40 Max cal Row 2’ Rest
Read more18/03/24
A. For Time (30’ T.C.) 4 RDS 75 DU Odd: 15 Clean & Jerk @35/25 Even: 15 Snatch @35/25 15 Burpees over BB Rest 1’ btw rds Rest 2’ at the end of 4th rd 4 rds 50 DU Odd: 10 Clean & Jerk @35/25 Even: 10 Snatch @35/25 10 Burpees over BB
Read more16/03/24
In team of three A. 10’ AMRAP 4 rope climb 12 devil press @2×22.5/15 3’ rest B. 10’ AMRAP 4 rope climb 12 DB Box step over @60/50 – 2×22,5/15 3’ rest C. 10’ AMRAP 4 rope climb 12 DB front squat @2×22.5/15
Read more15/03/24
OPEN 24.3
Read more14/03/24
A. 15’ E3MOM 5 (3”) HSPU negatives 5 single-arm DB strict presses/arm 10 HSPU B. 6’ AMRAP 15 Wall Ball @9/6 UB 12 Cal Monostructural 3’ rest 6’ AMRAP 10 Thusters @40/30 UB 12 Cal Monostructural
Read more13/03/24
A. 15’ E90”MOM (10 sets) 1 Back Squat Start @50% and add load every set B. In team of Two 5 RFT (18’ T.C.) 30 Cal AB 25 DB Deadlift @2×22.5/15 20 DB Hang Power Clean 15 DB Push Jerk
Read more12/03/24
A. 15’ E3MOM 5-5-5 Press – Push Press- Push Jerk Start light and add load every set B. For Time (12’ T.C.) “Jerking and squatting Annie” 50-40-30-20-10 Air squats 5-10-15-20-25 Push jerks @60/40
Read more11/03/24
A. 18’ E2MOM Snatch (squat) 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 wall walks Min. 2 | :30 BJO @60/50 Min. 3 | :30 Cal AB
Read more09/03/24
A. In team of two For Time (30’ T.C.) 150 Wall Ball @9/6 400m Run (together) 120 Lunges DB OH @22.5/15 400m Run (together) 150 Wall Ball @9/6
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