A. 12’ E2MOM (6 sets) Jerk 5-3-1 5-3-1 B. For Time (12’ T.C.) 21 Hang Power Clean @40/30 100 DU 15 Hang Power Clean 100 DU 9 Hang Power Clean 100 DU
Read more03/07/23
A. 15’ E3MOM (5 sets) 5 Front Squats @ 2211 @60% B. In team of two 15’ AMRAP 3 HSPU 6 Pull Up 9 TTB 12 DB Snatch Alt @22.5/15 15 Cal Monostructural Partner alternate task
Read more01/07/23
A. In team of three 4 RDS (10’ T.C. each round) A) 400m Run B) 2 RDS of Cindy 5 Pull up -10 push up – 15 Air Squat C) 500m Row
Read more30/06/23
A. 12’ E90”MOM (8 sets) 2 Deadlift @80% of 1 RM 5 Close-Grip Push-Up B. 3 RDS In a 5’ window 600m Run Then Max reps of DB Box Step Over @60/50 1DB @22.5/15
Read more29/06/23
A. Barbell Cycling E2’30”MOM (4 sets) 8 Squat Clean @55% B. 15’ AMRAP 500m Row Then 2 RDS 10 Pistols alt 10 Pull up
Read more28/06/23
A. 16’ E2MOM 2 Snatch Pulls to Knee + 1 Squat Snatch @ 80-85% The first two pulls will be only to your knee B. 2 RFT (15’ T.C.) 10 HR Push Up 20 DB hang power clean alt @22.5/15 10 HR Push Up 1000m Row
Read more27/06/23
A. 15’ to build to today’s 1-RM Back Squat (previous 16/02/23) B. “Rowing NICOLE” 20’ AMRAP 500m Row Max pull-ups in a single set If you have pull-ups, but are able to complete 1-2 reps before coming off of the bar, perform as many reps as you...
Read more26/06/23
A. 12’ to build to today’s 5-RM of SUMO Deadlift B. In team of two 18’ AMRAP 3-6-9-12-15… HSPU STOH @60/40 Cal Row/AB/SKI
Read more24/06/23
A. In teams of three, 3 RFT (35’ T.C.) 350m Row (rest station) 20 DB Hang Clean @2×22.5/15 (rest station) 20 Pull-Up (rest station) Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they...
Read more23/06/23
A. 10’ E2’30”MOM (4 sets) 1/2 Back Squat @90% B. 4 RFT (18’ T.C.) 400m Run 20 KB Snatch @24/16 (10+10) 10 Burpees Pull Up
Read more22/06/23
A. Barbell Cycling E2’30”MOM (4 sets) 10 Squat Clean @50% B. 21’ EMOM Alt Minute 1:15 Cross-Over Single Unders + Max Reps TTB Minute 2: 10 Burpees Minute 3: 3 Wall Walk
Read more21/06/23
A. 15’ E90”OM (10 sets) 2 Deadlift @75% of 1 RM B. For Time (18’ T.C.) 1000m Row (60/42 Cal AB) 24 Thruster @40/30 12 Bar MU 2’ Rest 500m Row (30/21 Cal AB) 18 Thruster @40/30 9 Bar MU 1’ Rest 250m Row 12 Thruster @40/30 6 Bar Mu
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