A. 4 RDS 3’ AMRAP 500/450m Row Max reps of Deadlift @80/55 90” Rest B. 10’ EMOM 3 Bar MU 5 HSPU L1:2/4 L2:1/3 L3:3 elastic band Bar MU/3 L4:C2B L5:Pull up 3/3 L6: other variations
Read more20/03/25
19/03/25
A. 15’ E5MOM Clean & Jerk Wave 1: 65% x 3 70% x 2 75% x 1 Wave 2: 70% x 3 75% x 2 75% x 1 Wave 3: 75% x 3 80% x 2 85% x 1 B. 3 RFT (12’ T.C.) 30/25 Cal Monostructural 15 hang power clean @70/45
Read more18/03/25
A. 10’ To Find an heavy load for 10 Lunges Alt BB in front Rack B. For Time (20’ T.C.) 21-15-9 Pull up KB Goblet Squat 24/16 Then 15-12-9 C2B KB American Swing Then 12-9-6 Bar Mu KB Snatch (DX+SX) 3-2-1 Pull Over KB OH Squat (DX+SX)
Read more17/03/25
A. 15’ E5MOM Snatch Wave 1: 65% x 3 70% x 2 75% x 1 Wave 2: 70% x 3 75% x 2 75% x 1 Wave 3: 75% x 3 80% x 2 85% x 1 B. For Time (15’ T.C) 125 Air Squat 30 TTB 50 DB step-up @22.5/15-60/50 30 TTB 125 Air
Read more15/03/25
A. In team of two A. In 10’ Window find 1 RM of Clean & Jerk Then 5’ rest B. For Time (20’ T.C.) 180 Wall Ball @9/6 30 Ring Mu 60 Clean & Jerk @60/40
Read more13/03/25
A. 15’ E3MOM 4 Pause Deadlift (no drop, no TnG, reset every reps, 3” pause at knee) Build in weight during sets B. For time (12’ T.C.) DU 100-80-60-40-20 *20 TTB after every set L1: DU 80-60-40-20-10 / TTB 10 L2: SU/Knee Raise (reps equal RX) C...
Read more12/03/25
A. 15’ To Find an heavy load for 1 Front Squat + 1 Back Squat B. Open 13.2 10’AMRAP 5 STOH @50/35 10 Deadlift 15 box jump @60/50 – Step down from the box. C. 3 Rounds for quality: 20” Copenhagen Plank SX 10” Rest 20” Copenhagen Plank DX 10” Rest...
Read more11/03/25
A. 15’ to find an heavy complex of: 1 Deadlift + 1 Hang power Clean + 1 STOH + 1 Hang power Clean B. For Time (15’ T.C.) 4 RDS 60 DU 7 DB squat snatch, SX @22.5/15 7 DB squat snatch, DX @22.5/15 7 BMU
Read more10/03/25
A. 15’ to find an heavy complex of: 1 Deadlift + 1 Hang power Snach + 1 Push Jerk BTN 1 Hang power Snatch B. For Time (15’ T.C.) 10 RDS 5 Thruster @50/35 10 burpees lat BB
Read more08/03/25
A. In team of two For Time (30’ T.C.) Buy in 3000/2500m Row then 64 Back Squat @50/35 20 Ring MU 48 Power Snatch 16 Ring MU 32 Thrusters 12 Ring MU
Read more07/03/25
25.2 open
Read more06/03/25
A. 14’ E2MOM 2 Pause Front Squat* + 2 Pause Back Squat* *2” in bottom position Start from 60% of Back Squat and add load if possible B. 16’ EMOM Alt Min. 1 | 10 C2B Min. 2 | 5 front squats @110/75 BB from floor
Read more