A. 15’ E3MOM 3 Push Press @70-75% Then Max reps UB of HSPU B. 2’ AMRAP Max TTB 1’ Rest 4’ AMRAP 5 TTB 7 Wall Ball @9/6 2’ Rest 6’ AMRAP 5 TTB 7 Wall Ball @9/6 9 Box Jump over @60/50
Read more13/09/23
A. 16’ E2MOM 1 Snatch Pull 1 Power Snatch 1 Squat Snatch B. For time (12’ T.C.) 30 KB Deadlift @24/16 40 KB push press (20+20) 50 KB AM Swing 40 KB push press (20+20) 30 KB Deadlift
Read more12/09/23
A. For Load (15’ T.C.) Gwen 15-12-9: Clean and jerks Touch-and-go Previous 02/09/22 B. In team of two For Time (10’ T.C.) 24 TGU @24/16
Read more11/09/23
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. 10’ EMOM alt Even: 40” front rack KB @2×24/16 Odd: 40” hollow body C. 7’ AMRAP Max reps of burpees
Read more09/09/23
A. In team of two 5 RFT (35’ T.C.) 600m Run (both) 18 Deadlift @60/40 12 Push Jerk 6 Squat Snatch
Read more07/09/23
A. 16’ E2MOM 1 Power Snatch Start from 60-65% of 1 RM and add load during sets B. 4 RFT (12’ T.C.) (Every Rd 3’ T.C.) 5 Strict Pull up 20 Thrusters @20/15 30 Crossover
Read more06/09/23
A. In team of two For Time (14’ T.C.) 50-40-30-20-10 Sit Up 2-4-6-8-10 Rope Climb B. 20’ EMOM Alt Min. 1: 30” max Cal Row Min. 2: 30” max Ring Dips
Read more05/09/23
A. 12’ AMRAP 36 DU 6 HSPU B. In team of two 4 RFT (18’ T.C.) 250m + 250m Row 40 Pistol alt
Read more04/09/23
A. 12’ E3MOM 10 Back Squat Start @50/60% of 1 RM and add load if possible B. In team of two 5 RFT (15’ T.C.) 20 box jump @60/50 25 Wall Ball @9/6
Read more02/09/23
In team of two A. 8’ AMRAP 800m Run (together) In the remaining time Max reps of Wall Ball a 9/6 3’ Rest B. 10’ AMRAP 10/7 Cal AB 3 HSPU “I go – you go” 3’ Rest C. For Time (10’ T.C.) 90 Wall Ball @9/6 800m Run
Read more01/09/23
A. 16’ E2MOM 1 power snatch 1 hang squat snatch 1 high hang squat snatch 1 OHS Add load if possible during sets B. 3 RFT (13’ T.C.) 400m Run 15 Hang Squat Clean @50/35 15 Pull Up
Read more31/08/23
A. 9’ E90”MOM (6 sets) 3 Back Squat @80% B. For Time (12’ T.C.) 40 burpees Lat BB 30 deadlift @70/45 20 back squat @70/45 10 Ring Mu
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