A. 3 RFT (30’ T.C.) 1500m Row + KB Hold @24/16 24 Power Snatch @60/40 -Kb In front rack position, every time you switch partner perform 10 syncro burpees. -If the Kb rest on floor all team perform 10 syncro burpees
Read more27/10/23
A. 12’ E2MOM Bench Press 3-2-1-3-2-1 B. EMOM 20: 5 cal AB/Echo Bike + 5 burpee box-overs @60/50
Read more26/10/23
A. 15’ to Find an Heavy 3 Squat Cleans TnG B. In team of two 15’ AMRAP 50 DU 3 Squat Cleans TnG @70/45 Partner altenate whole round
Read more25/10/23
A. 10’ EMOM Alt Min. 1 | 10 TTB Min. 2 | 20 Wall Ball @9/6 B. 21’ EMOM Alt Min. 1 | 15/10 Cal AB Min. 2 | 15 Sit-Up Min. 3 | max reps of Bar MU
Read more24/10/23
A. 15’ E3MOM Front Squat 5-5-5-5-10 B. In team of two DB DT 10 RFT (15’ T.C.) 12 DB deadlifts @22.5/15 9 DB hang power clean 6 DB push jerk Partner alternate whole round
Read more23/10/23
A. 14’ E2MOM 2 push press + 1 split jerk Add load during sets B. 5 RDS Every 3’ x 5 sets: 250/200m Row/Ski or 15/10 Cal Ab Max reps UB HSPU
Read more21/10/23
A. 10’ practice HS-Walk B. In team of two 20’ AMRAP 200-m KB farmers carry @24/16 20 double-DB front squats 20 double-DB push jerks 20 double-DB box step-up @60/50 – Partners split work as desired.
Read more20/10/23
20/10/23 A. “DANIEL” For time (20’ T.C.) 50 pull-up 400m run 21 thruster @40/30 800m run 21 thruster 400m run 50 pull-up B. 10’ E2MOM 1’ Max Cal @monostructural at your choice
Read more19/10/23
A. 10’ E2MOM 5 snatch press in drop B. 10’ E2MOM 1 Snatch Pull+ 1 Snatch High Pull+ 1 Power Snatch C. ANNIE For Time (8’ T.C.) 50-40-30-20-10 DU Sit-Up Previous 24/04/23
Read more18/10/23
A. 10’ to Find an Heavy Squat Clean B. In team of two 5 RFT (20’ T.C.) 500m Row 5 Squat Clean @95/65
Read more17/10/23
A. 10’ E2MOM 3 Back Squat @85% B. 10’ E2MOM 3 TTR + 2 Ring MU C. For Time (5’ T.C.) 1000m Row Or 2000m Bike Erg Or 60/44 Cal Assault Bike/Echo Bike Or 1000m Ski Erg Or 800m Air Runner
Read more16/10/23
A. 12’ E2MOM Bench Press 5-3-1-5-3-1 B. 3 RFT (18’ T.C.) 20 wall-ball @9/6 20 deadlifts @40/30 20 box jumps @60/50 20 push press 20 TTB
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