A. 12’ E2MOM 3 Power Clean TnG Start light and add weight as technique allows, working up to a heavy set of 3. B. In team of Two 3 RDS 3’ AMRAP 5 Box Jump @100/80 3 Power Clean @90/65 2’ Rest A) Perform BJ, B) Power Clean then invert
Read more25/11/23
A. “Biking Kelly” In team of two 5 RDS (30’ T.C.) 45/35 Cal AB 30 box jumps @60/50 30 wall-ball @9/6 divide cal, box jumps and wall-ball as needed.
Read more24/11/23
A. 8’ AMRAP 1-1..2-2..3-3..4-4..5-5 and so on Bench Press @80/45 Push Up 4’ Rest B. 8’ AMRAP 10-5..10-10..10-15..10-20..10-25 and so on Cal Row Wall Ball @9/6 4’ Rest C. 8’ AMRAP 10-5..10-10..10-15..10-20..10-25 Cal AB KB AM Swing @24/16
Read more23/11/23
A. 14’ EMOM Alt Min. 1 | 30” Cal AB Min. 2 | 30” Wall Ball Sit Up @9/6 B. In team of two 12’ AMRAP 7 Hang Power Snatch @50/35 3 Rope Climb A Perform Snatch, B Rope Climb then invert
Read more22/11/23
A. 12’ E2MOM (6 sets) 12 Barbell Back Rack Jumping Alternating Lunges B. 3 RFT (12’ T.C.) 40 KB AM Swing @24/16 30 Push Up 20 Pull Up C. In a 3’ Window accumulate as much time as possible of Hollow body hold
Read more21/11/23
A. 12’ E2MOM 3 Jerk (split or push) Start @70% and increase weight during sets B. In team of two “THE CLEAN UP” For Time (14’ T.C.) 3 RDS 25 DU 5 Power Clean @100/70 2 RDS 25 DU 5 Squat Clean @100/70 1 RD 25 DU 5 Clean & Jerk @100/70 A...
Read more20/11/23
A. 8’ EMOM 3 Bar MU + 6 Dips B. For Time (16’ T.C.) 30-20-10 Front Squat @40/30 Burpees Lat BB At the end of every sets perform 100 DU C. In a 3’ Window accumulate as much time as possible of wall sit
Read more18/11/23
A. 12’ E2MOM 2 Back Squat Start @70% and add weight B. 12’ E2MOM 3 Deadlift Start @70% and add weight C. In team of two 10’ AMRAP For max complex 3 Deadlift + 2 Back Squat + 3 Deadlift @60/40 Alternate whole complex
Read more17/11/23
A. 12’ E2MOM (6 sets) 5 Bech Press @75% After every set perform 15 push up B. For Time (15’ T.C.) 6 RDS 12 TTB 24 Wall Ball @9/6 48 DU
Read more16/11/23
A. 14’ E2MOM 1 Hang Squat Snatch B. In team of two 14’ AMRAP 8 C2B 8 wall ball @9/6 – Partners alternate full rounds.
Read more15/11/23
A. 12’ E2MOM Power Clean & Push Jerk 6-5-4-3-2-1 TnG UB until 1 -weight is up to athlete -if fail the set is over B. For time (15’ T.C.) 50 Cal Monostructural 50 OHS @35/25 50 DB Snatch @22.5/15
Read more14/11/23
A. 5’ play time Alternating Tall Box Jump + Small Box Jump B. In team of two 5 RDS (1 Set Every 6:00) 21/17 Calorie Row 8 Burpee Box Get Overs @120/100 15/12 Calorie Row 8 Burpee Box Get Overs @120/100 10 syncro burpees A perform cal in the...
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