A. 20’ to build to today’s 1-RM Front Squat B. 3 RFT (12’ T.C.) 400m Run 8 Front Squat @90/65
Read more09/02/23
A. 18’ E2MOM 1 Snatch (squat) Start From 65% of 1RM B. “Rowing Nancy” 5 RFT 500m Row 15 Overhead Squats @40/30
Read more08/02/23
A. For Time (10’ T.C.) 30 Ring Mu B. 5 RFT (15’ T.C.) 20/15 Cal Monostructural 20 KB Snatch Hard Style (10+10) @24/16
Read more07/02/23
A. 15’ to build to today’s 2RM (TnG) Power Clean + Push Jerk B. 12’ AMRAP 6 Hang Power Clean & Jerk @50/30 6 Burpees lat BB 9/9..12/12..15/15..18/18 and so on
Read more06/02/23
A. 18’ E3MOM Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 3-5 reps @ 85% B. For Time (12’ T.C.) 500 DU Every break
Read more04/02/23
A. In team of three 40’ AMRAP 400m Run 40 DU 20/15 Cal AB 40 DU 40/30 Cal Row 40 DU A+B+C rotate through cardio exercises
Read more03/02/23
A. 20’ E2MOM 2 2” pause Snatch Lift-Offs + Snatch Build over the course of the 10 sets to something heavy. B. For time (13’ T.C.) 800m Run** 30 Power Snatches @60/40* 800m Run *5X6 TnG UB. This should take no more than 5 minutes, so please modify...
Read more02/02/23
A. 15’ E3MOM Back Squat *Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90% B. 4 RFT (15’ T.C.) 500m Row 12 Alt DB Snatch @22.5/15 12 C2B
Read more01/02/23
A. 18’ E3MOM Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 4-6 reps @ 80% B. 12’ AMRAP 6 OHS @30/25 6 Burpees lat
Read more31/01/23
A. 12’ E2MOM Front Squat x 4 reps *Sets 1-2 – 70% *Sets 3-4 – 75% *Sets 5-6 – 80% B. 4 RDS 3’ AMRAP 25 Wall Ball @9/6 15 TTB Then Max reps of DU * 3’ Rest Target 400
Read more30/01/23
A. 10’ E2MOM 2 Push Press Build over the course of the five sets. B. 10’ AMRAP 10 Push Press @40/30 10 Alt. OH Reverse Lunges 10 Pull Up C. 6’ E90”MOM Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up...
Read more28/01/23
A. In team of two 24’ AMRAP 3 Strict HSPU 6 Pull up 9 TTB 12 KB AM Swing @32/24 15 Cal Row
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