A. 24’ E90”MOM (8 sets) Station 1 – 3 heavy Power Clean (85-90%) just 3 attempt Station 2 – 6 Tall Box Jump @75/60 B. For time (7’ T.C.) 1000m Row 25 Burpee Box Jump-Over @60/50
Read more26/01/23
A. 12’ E2MOM 3 Power Snatch TnG + 1 Squat Snatch Build over the course of the six sets. B. 12’ AMRAP 40 DU 30 DB STOH (15 + 15) @22.5/15 20 DB Snatch Alt
Read more25/01/23
A. 6 RDS Every round For time (6’ T.C.) 10 Pull up 15 TTB 20 Push Up 25 Wall Ball @9/6 Scaled version 5 Pull up 10 TTB 15 Push Up 20 Wall Ball @9/6
Read more24/01/23
A. 10’ EMOM 30” for max reps Weighted pistol @24/16 B. 5 RDS 2’ AMRAP 1 BB Complex @60/40 3 Hang Power Clean 6 STOH 9 Front Squat Then AMRAP Burpees lat BB 2’ rest
Read more23/01/23
A. For Max reps 5’ EMOM 40” work/ 20” rest 2 Bar Mu Then Max reps of Wall walk B. In team of two For Time (20’ T.C.) Buy In 50 Cal monostructural Then 6 RDS 9 Deadlift @120/90 9 Burpees Pull up Then 50 Cal monostructural
Read more21/01/23
In teams of three A. 15’ AMRAP 3 Power Clean @60/40 6 Burpee Box Jump-Overs @60/50 5’ REST B. 15’ AMRAP 10 STOH @60/40 20 KB AM Swing @24/16 For both the A and B portion, team members will cycle through full rounds one at a time, with only one...
Read more20/01/23
A. 12’ E2MOM 2 Power Snatch TnG Build over the course of the six sets. B. “Rahoi” 12’ AMRAP 12 Box Jump @60/50 6 Thruster @40/30 NO DROP 6 Burpees over the BB
Read more19/01/23
A. 12’ E2MOM Back Squat Set 1: 3 reps @ 70% Set 2: 3 reps @ 80% Set 3: 2 reps @ 85% Set 4: 1 rep @ 90% Set 5: 3 reps @ 85% Set 6: 3 reps @ 85% B. For Time (20’ T.C.) 40-30-20-10 Wall Ball @9/6 TTB Every 4’ 20/15 Cal
Read more18/01/23
A. For Time (12’ T.C.) 1-2-3-4-5-4-3-2-1 Wall Walk Bar MU B. For Time (12’ T.C.) *Unbroken* Hang Power Clean + Jerk @50/35 Set 1 = 10 reps Set 2 = 9 reps Set 3 = 8 reps …. Set 10 = 1 rep Complete 30 DU or 90 Singles after every set
Read more17/01/23
A. 10’ E2MOM 5 Push Press Build over the course of the five sets. B. For Max Reps 6 RDS 2’30 AMRAP 20/15 Cal AB or 30/20 C2 monostructural 20 1 DB Farmers Carry Lunge Alt @22,5/15 (1 RD SX, 1 RD DX) Max Reps 1 DB Devils Press Alt in remaining...
Read more16/01/23
A. 18’ E3MOM Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 4-5 reps @ 80% *Set 6 – 5-6 reps @ 75% B. “FranBall” For Time (12’ T.C.) 63 Wall Ball
Read more14/01/23
A. In teams of four 4 RDS 500/400m Row 30 Thrusters 35/25 20 Pull-Up Teams get only one work station per exercise and one “rest” station.
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