A. 12’ To Find 4 RM of Squat Clean TnG B. In team of two (20’ T.C.) 3 RFT 30 Squat clean @40/30 30 Pull Up 1000 m Row Athletes break up the cleans, pull-ups and row as needed
Read more09/12/23
A. In teams of two, alternating 30’ AMRAP 50 DU 40 KB AM Swing @24/16 30 Wall Ball @9/6 20 Box Jump @60/50 10 TTB Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball, Partner...
Read more08/12/23
BLINDOPALOOZA 2023 A. CHUCK NORRIS B. BRUCE WILLIS C. JEAN CLAUDE VAN DAMME D. 1. DOLPH LUNDGREN 2. MICHAEL DUDIKOFF 3. KURT RUSSEL
Read more07/12/23
A. EMOM 10’ 2-4 Muscle UP UB (ring or bar) B. 3 RFT (24’ T.C.) 1000m Row/Ski (60/42 Cal AB- 2000m BikErg) 50 BB good morning 50 Sit-up
Read more06/12/23
A. 14’ EMOM 1 Hang power Clean If fail no re-do, just one attempt per minute. Start from 65-70% B. For Time (12’ T.C.) 30 DB Snatch @22.5/15 10 Wall Walk 30 DB Snatch @22.5/15 10 Wall Walk 30 DB Snatch @22.5/15
Read more05/12/23
A. 15’ E3MOM Back Squat 5-5-5-5-10 B. In team of two 5 RDS 2’ AMRAP 12 Burpees 12 Wall Ball @9/6 A) Perform Burpees, B) Wall Ball then invert In the remaining time max reps syncro push up (top e bottom) 1’ Rest
Read more04/12/23
A. For Time (4’ T.C.) 100 Air Squat Every minute on the minute including 0:00 perform 3 strict pull up B. In team of three 3 SETS (8’ T.C. each set) 12 Rope Climb (split) 150 DU (each at the same time) 12 Rope Climb (split) 4’ Rest
Read more02/12/23
A. In a 15 Find 1 RM of Thruster (from rack) B. In team of two Double Fran For Time (12’ T.C.) 42-30-18 Thrusters @40/30 Pull Up
Read more01/12/23
A. 12’ E2MOM 3 push press Start @70% and increase weight during sets B. “NASTY GIRLS” 3 RFT (12’ T.C.) 50 air squat 7 ring muscle-up 10 hang power clean @60/40
Read more30/11/23
A. 5-10’’ Practice HSPU (strict or Kipping) B. 10’ AMRAP 20 Crossover 8 HSPU C. For Time (15’ T.C.) 100 KB AM Swing (heavy) Every break 500m Row- 30/22 Cal AB
Read more29/11/23
A. 16’ E2MOM 2 Squat Snatch TnG Start light and add weight as technique allows, working up to a heavy set of 2. B. 5’ AMRAP 30 DU 10 burpees 3’ Rest 5’ AMRAP 30 DU 10 Pistols Alt
Read more28/11/23
A. 10’ Practice Ring MU B. 5 RDS 2’ AMRAP For max reps 250/200m Row/ski or 15/12 Cal AB Burpees max effort 1’ Rest C. 5’ Plank Hold Every break perform 3 strict pull up
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