A. 10’ EMOM 4 C2B + 3 Bar MU B. 5 RDS for max reps 1:00 cal Row 1:00 burpees 1:00 DU – Rest 1:00 between rounds. – Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout. – Score is total reps completed at the end of...
Read more11/11/23
A. PARTNER CHAD 1000X In team of two For Time (45’ T.C.) 1000 rucksack step-ups (15/20 kg) @50 – Both partners work at the same time.
Read more10/11/23
A. 14’ E2MOM (7 sets) Back Squat 3-3-2-2-1-1-1 Start @60% B. For time (10’ T.C.) 21 C2B 63 DU 15 C2B 45 DU 9 C2B 27 DU No DU? 90”-60”-30” attempts
Read more09/11/23
A. 15’ E90”MOM (10 sets) 1 power clean+ 1 squat clean+ 1 front squat Start @60 % 1RM of Power Clean And add load during sets B. 3 RFT (10’ T.C.) 30 SDHP @35/25 20 Front Rack Lunges alt 10 OH Lunges Alt
Read more08/11/23
A. 12’ E2MOM (6 sets) Bech Press 3-3-2-2-1-1 B. 2 RDS 4’ AMRAP 500m Row Then max reps of OHS @50/35 4’ rest btw rounds
Read more07/11/23
A. 8’ E4MOM Front Squat 20-25 B. 8’ AMRAP 1-2-3-4-5-6… Wall walks 4-8-12-16-20-24.. TTB 5’ rest For time (9’ T.C.) Start where you left and go in reverse
Read more06/11/23
A. 14’ E2MOM (7 sets) Power Snatch 3-3-2-2-1-1-1 Start @60% B. 5 RDS Row for max cal 60” max effort 90” rest
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A. In team of two 5’ To warm up Then In a 5’ window One shot per teammate Max reps UB for team of Deadlift @ load of B B. In team of two Partner alternate task 25’ AMRAP 30 DU 10 Burpees lat BB 5 Deadlift UB @100/70
Read more03/11/23
A. EMOM 10: 1 power clean Start @70% One shot per minute If you fail you can’t repeat B. FIGHT GONE BAD! BENCHMARK 3 rounds for reps 1:00 wall-ball @9/6 1:00 SDHP @25/35 1:00 box jump @50 1:00 push press @25/35 1:00 row for cal – Rest 1:00
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A. 12’ E2MOM 2 Bench Press Add load during sets B. For Time (12’ T.C.) 21-15-9 Burpee Pull Up 42-30-18 KB AM Swing @24/16
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A. 14’ E2MOM 3 Hang Power Snatch Add load during sets B. 15’ AMRAP 75 Cal Monostructural 50 Sit Up 25 Pull Up
Read more30/10/23
A. 12’ To find an heavy complex of Deadlift + Hang Squat Clean + Thruster Previous 23/03/23 B. In team of two Alternate whole round For Time (20’ T.C.) 20 RFT 5 Thrusters @30/25 6 TTB 7 burpees
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