A. 9’ AMRAP Max reps Burpees KB Deadlift @2×24/16 B. 12’ EMOM Alt Odd min | 3 ring muscle-ups Even min | max shuttle runs – 1 shuttle = 7.5m down+7.5m back C. 6’ AMRAP 30 DU 10 single DB Push Press (5+5) @22.5/15
Read more21/02/24
A. 10’ E2MOM 3 High hang muscle snatch + 2 Snatch Balance + 3 Tall Snatch Start light and add load only with perfect technique. B 18’ AMRAP 10 hand-release push-ups 5 single KB push jerks DX @24/16 5 single KB push jerks, SX 10 KB SDHP
Read more20/02/24
A. 12 E2MOM Zombie Front Squats 3@60% 3@65% 3@68% 3@70% 3@75% 2@80% of 1 RM Front Squat B. 4 RDS 2’ AMRAP 12 FS@70/45 Then max reps of Burpees lat BB 2’ Rest
Read more19/02/24
A. 5 RFT (9’ T.C.) 25 KB AM Swing @24/16 10 C2B B. 10’ E2MOM Romanian Deadlift 8-8-6-6-4 C. 4 sets: :20 side plank hold (right arm) :20 side plank hold (left arm) :20 Hollow body hold :20 rest
Read more17/02/24
A. In team of two 4 RFT (30’ T.C.) 50 KB Russian swings @32/24 40 TTB 30 HSPU – One partner works at a time.
Read more16/02/24
A. 5’ AMRAP 5 GHD 5 push up 10/10..15/15..20/20.. and so on 3’ rest B. 5’ AMRAP 5 Cal Row 5 Wall Ball @15-12/9 Kg 10/10..15/15..20/20.. and so on 3’ rest C. 5’ AMRAP 5 Cal AB 5 Burpees 10/10..15/15..20/20.. and so on 3’ rest D. 5’ AMRAP 5 Ring...
Read more15/02/24
A. 9’ AMRAP 9 burpees to target 10 pistols alt B. 10’ E2MOM 5 Power Snatch TnG UB Start @50% and add load (if possible) during sets C. 5 RFT (10’ T.C.) 50 DU 10 Power Snatch @ no more of 60% of B)
Read more14/02/24
A. For Time (12’ T.C.) 12 Clusters UB @50/35 500m Row 9 Clusters UB 500m Row 6 Clusters UB 500m Row B. 12 E2MOM Zombie Front Squats 3@55% 3@60% 3@65% 3@68% 3@70% 3@73-75% of 1 RM Front Squat C. 6’ EMOM 30” max reps Strict TTB
Read more13/02/24
A. 9’ AMRAP Burpees wall ball @9/6 Burpees + wall ball (no drop) =1 rep B. 10’ E2MOM Romanian Deadlift 10-8-8-6-6 Start around 50% of 1 RM of DL C. 10’ Handstand walk party
Read more12/02/24
A. 6 RDS for total reps 1’ max cal row/ski 1’ max burpees 1’ max DU 1’ rest B. 10’ EMOM 1 Back Squat Start @50% and add load every minute
Read more10/02/24
A. In team of two 4 RFT (15’ T.C.) 42 Deadlift @70/45 6 Rope Climb B. In team of two For Time (15’ T.C.) 70 Cal Row 21 Push jerk @60/40 70 Cal Row 15 Push Jerk 70 Cal Row 9 Push Jerk
Read more09/02/24
A. 5 RDS 30” max reps of sit up 30” rest 30” max reps of KB AM Swing (heavy) 30” rest B. 5 RFT (15’ T.C.) 20 push press @35/25 20 alt front rack lunges
Read more