A. 5’ Practice DU – Crossover B. 5 RDS (7’ T.C. each rd) 250m Row 50 DU 50 Air squat 20 Pull Up Scaled Version: 250m Row 25 DU/90” attempt 30 Air Squat 10 Pull Up
Read more05/06/23
A. 10’ E2MOM 5 Back Squat @80% B. 4 RDS 2’ AMRAP 10 Power Clean @50/35 12 Push Press 2’ Rest pick up where you left
Read more03/06/23
A. In team of two For Time (40’ T.C.) For time: 2000 m Row 8 Legless Rope Climb 2000 m Run (both) 8 Legless Rope Climb 2000 m Row 20 Rope Climb
Read more01/06/23
A. 14’ E2MOM 3 OHS Build over the sets B. In team of two “Double Diane” 2 RFT (15’ T.C.) 21-15-9 Deadlift @100/70 HSPU
Read more31/05/23
A. In a 15’ Window find 1 RM of Jerk (previous 14/02/23) B. 4’ AMRAP For max reps of the complex: 1 Power Clean @70/50 1 Thruster 1 Shoulder to Overhead 4’ Rest C. For time (4’ T.C.) 10 Hang Squat Clean @70/50 20 Cal Row 10 Hang Squat Clean
Read more30/05/23
A. 12’ EMOM Alt Minute 1- 30” max reps Deadlift @80/50 Minute 2- 30” max reps HSPU B. 4 RDS 2’ AMRAP 6 DB Box Step-Over @2×22.5/15 12 DB Push Press 2’ Rest pick up where you left
Read more29/05/23
A. In a 15’ Window find 1 RM of Squat Clean B. For Time (14’ T.C.) 100 DU 100 Air Squat 75 KB Russian Swing @24/16 50 KB Front Racked Revese Lunges (switch arms as you wish) 75 KB Russian Swing @24/16 100 Air Squat 100 DU
Read more27/05/23
In team of two A. 15’ AMRAP 10 Power Clean @50/35 15 STOH 20 Front Rack Alt. Rev. Lunges 5’ rest B. 15’ AMRAP 300m run 15 Deadlift @80/55 21 Box Jump over @60/50
Read more26/05/23
A. 10’ EMOM 30” 1-3 Ring MU 30” rest B. 15’ AMRAP Buy In 1600m run Then Amrap 12 OHS @40/30 12 TTB
Read more25/05/23
A. 15’ E2’30”MOM (6 sets) 3-Position Snatch (high hang, mid-thigh, below the knee) Goal is perfect mechanics. Add load if you strike the goal B. 4 RDS 2’ AMRAP 15/11 Cal AB (250m Row) In the remaining time max reps of Front Squat @60/40 2’...
Read more24/05/23
A. In a 15’ window find 2RM of Back Squat B. For time (15’ T.C.) 50 Pull up 50 Wall Ball @9/6 30 C2B 40 Wall Ball 10 Bar MU 30 Wall Ball Scaled: 40 Pull up – 20 C2B – 5 Bar MU Experience: Pull up:30/20/10 WB: 40/30/20
Read more23/05/23
A. 12’ EMOM Alt Minute 1 – 50 DU Minute 2 – 30” HS Hold Face to wall Minute 3 – 30” Ring Hold B. In team of two For time (20’ T.C.) 24/18 Cal AB 12 Devil Press 20/14 Cal AB 10 Devil Press 16/10 Cal AB 8 Devil Press 12/6 Cal AB 6
Read more