A. 40’ E2MOM (5 SETS) Station 1 – 20/15 Cal Assault Bike Station 2 – 15 Burpee Box Jump-Overs @60/50 Station 3 – 250m Row Station 4 – 20 DB Snatch Alt @22,5/15
Read more19/06/23
A. 6’ E2MOM 3 Snatch Pull + 3 Power Snatch + 3 OHS @55% B. 6’ E2MOM 2 Snatch Pull + 2 Power Snatch + 2 OHS @65% C. 1 Snatch Pull + 1 Power Snatch + 1 OHS @75% D. In a 6’ Window find 1 RM of the complex: 1 Snatch Deadlift +
Read more17/06/23
In teams of two, For Time (35’ T.C.) 100 Alt Back-Rack Lunges @60/40 400m Run (together) 80 Push Press 400m Run (together) 60 Power Clean 400m Run (together) 40 DB Box Step-Over @22.5/15 400m Run (together) 20 Bar MU 400m Run (together)
Read more16/06/23
A. 10’ E2MOM (5 sets) 3 Jerk Build over the course B. 5 RDS 2’ AMRAP 200m Run 5 Cluster @70/50 In the remaining time Max deadlift 2’ Rest
Read more15/06/23
A. 15’ E90”OM (10 sets) 2 Deadlift @70% of 1 RM B. 3 RDS For time (5’ T.C. each rd) 500m Row 20 Push Up
Read more14/06/23
A. 12’ E2MOM 2 Clean & Jerk TnG @70-75% B. 15’ AMRAP 10 DU 10 KB AM Swing @24/16 20 DU 20 KB AM Swing @24/16 30 DU 30 KB AM Swing @24/16 40 DU 40 KB AM Swing @24/16 50/50..60/60.. and so on
Read more13/06/23
A. 10’ E2MOM 3/4 Back Squat @85% B. For Time (20’ T.C.) 500m Row* 50 TTB 500m Row 15 Bar MU 500m Row 15 C2B 500m Row 15 Pull up 500m Row *Or 30/22 Cal AB- 1000m Bike Erg – 500m SkiErg- 320m Air Runner
Read more12/06/23
A. 20’ E2MOM (10 sets) 2 Hang Squat Snatch + Squat Snatch + Pause Overhead Squat @ 60-75% *Snatch TnG, 3” Pause in bottom position of OHS B. 2 RDS 4’ AMRAP 7 Power Snatch UB @40/30 14 Pull Up 4’ Rest pick up where you left
Read more10/06/23
A. In teams of three* 15’ AMRAP 9 Cal Row 6 Pull ups 3 Thrusters @60/40 5’ Rest B. In teams of three* 15’AMRAP 9 Cal Row 6 Burpee over the erg 3 Push Press @60/40 *alternating complete rounds
Read more09/06/23
A. 15’ E90’’MOM (10 sets) 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) B. 6’ AMRAP Buy In 800m Run Then max reps of Snatch @60/40 3’ rest C. For Time (6’ T.C.) 8 Snatch @60/40 800m Run
Read more08/06/23
A. 16’ E2MOM Push Jerk + Split Jerk Build over the course B. 10’ AMRAP 30 DU 10 DB Snatch Alt + 2 Alt Reverse Overhead Lunges @22.5/15 (1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right). C. Tabata Hollow...
Read more07/06/23
A. 15’ to build to today’s 1-RM Front Squat (previous 10/02/23) B. In team of two “19.1 team version” 15’ AMRAP 19 Wall Ball @9/6 19 Cal Row
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