A. 12’ E3MOM 10 Back Squat Start @50/60% of 1 RM and add load if possible Goal add some weight than last week B. 3 RFT (10’ T.C.) 40 KB Russian Swing @24/16 20 Box Jump Over @60/40 C. 9’ EMOM Alt 40” Hollow Body Hang on bar 40” Hand Stand Hold...
Read more27/09/23
A. 12’30” E2’30”MOM (5 sets) Bench Press 5 Reps B. 6 RDS In team of Two 2’ AMRAP 2 rope climb In the remaining time max reps of Partner Wall Ball @9/6 1’ Rest
Read more26/09/23
A. For Time (8’ T.C.) 35 Snatch @60/40 Performed in 5 sets of 7 Snatch UB TnG B. 15’ E3MOM 8 Deadlift C. In team of two For Time (9’ T.C.) 2000m Row
Read more25/09/23
A. 1’ Max Reps of HSPU 2’ rest 3’ EMOM 20% of test B. For Max reps 6 RDS 3’ EMOM Alt (45” W/ 15” R) 1-burpees BJO @120/100 2-Cal Row 3-Kb Goblet Lunges @24/16 1’ Rest
Read more23/09/23
A. In team of two 30’ AMRAP 100 Cal AB/Echo/BikeErg 100 KB Snatch @32/24 100 TTB
Read more22/09/23
A. 1’ Max Reps of Pull Up 2’ rest 3’ EMOM 20% of test B. “Nate” 20’ AMRAP 2 Ring Mu 4 HSPU 8 KB AM Swing @32/24
Read more21/09/23
A. 12’ E’90”MOM 1 Clean & Jerk Technique Work not exceed 70% B. 10’ EMOM Alt 1-25 DU 2-45” max cal monostructural at choice C. 6’ EMOM alt 30” Stick Sit up 30” heel taps
Read more20/09/23
A. 12’ E3MOM 10 Back Squat Start @50/60% of 1 RM and add load if possible Goal add some weight than last week B. THE CHIEF 5 RDS 3’ AMRAP 3 power clean @60/40 6 push-up 9 air squat 1’ Rest Goal +3 rds/set
Read more19/09/23
A. For Time (8’ T.C.) 35 Clean & Jerk @60/40 Performed in 5 sets of 7 Clean & Jerk UB TnG B. 7’ AMRAP Max reps of Bar MU* * Perform 6 burpee box jumps @60/50 at the start of each minute including the start of the workout. C. 3 SETS 20...
Read more18/09/23
A. 12’30” E2’30”MOM (5 sets) Bench Press 5 Reps B. 15’ E3MOM 10 Deadlift C. 3’ AMRAP Max Cal AB
Read more16/09/23
A. In Team of two 10 RFT (35’ T.C.) 50 DU (together) 200m Run (both) 6 Bar MU (together)
Read more15/09/23
A. 16’ E2MOM 1 Cleah Pull 1 Power Clean 1 Squat Clean B. 12’ AMRAP 9 pull-ups 3 front squat @60/40 9 pull-ups 6 front squats 9 pull-ups 9 front squats 9/12..9/15..9/18.. And so on
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