A. 12’ E2MOM 1 Clean Lift-Off + Hang Clean + Clean Start @50% of 1RM of Squat Clean B. 12’ AMRAP 6 Power Clean @50/35 12 Front Racked Alt reverse lunges 15 SDHP
Read more14/11/22
A. 8’ EMOM 1 Strict Press Start @50% of 1RM B. 20’ E10MOM (2 sets) 60/44 Cal AB 15 Pull up 12 C2B 9 TTB 3 Bar MU
Read more12/11/22
A. In team of two For Max reps 30’ EMOM 1) Wall Ball @9/6 2) TTB 3) Box Jump Over @60/50 4) Push Press @35/25 5) Cal Row 6) Rest Partner switch every 30”
Read more11/11/22
A. 10’ Practice Butterfly Pull up B. 3 RFT (27’ T.C.) 1000m Row 36 DB Snatch alt @22.5/15 18 Pull up 3’ rest btw rds
Read more10/11/22
A. 10’ E2MOM 5 OHS @75% of 1RM of snatch B. 20’ E5MOM (4 sets) 20/18 Cal AB 50 DU 6 Bar MU
Read more09/11/22
A. In a 12’ Window find 1 RM of Jerk (push or split) B. For Time (18’ T.C.) 21-18-15-9-6-3 Cal Row Front Squat @70/45
Read more08/11/22
A. 12’ E2MOM Hang Squat Snatch + 3 OHS Start @50% of 1RM B. For Time (12’ T.C.) 25-20-15-10-5 Back Squat @40/30 (no drop) Box jump @60/50
Read more07/11/22
A. 9’ E3MOM Back Squat 10 @ 50% 20 @ 55% 10 @ 60% B. 5 RFT (18’ T.C.) 40 DU 10 Devil Press @22.5/15 10 DB Thruster 10 Burpees over DB One rd dx, other rd sx
Read more05/11/22
A. In team of two 3 RDS For Time (12’ t.c. each round) 400m Run (together) 20 TTB 30 Burpees Box Jump Over @60/50 20 Pull Up 400m Run (together
Read more04/11/22
A. 12’ E2MOM Hang Power Snatch + 3 OHS Start @50% of 1RM B. 5 RFT (18’ T.C.) 2 Bar Mu 5 Burpees touch 2 Bar Mu 30/22 Cal AB
Read more03/11/22
A. 12’ E3MOM Back Squat x 4 reps Select a weight that will make your final 2 reps of each set extremely difficult. B. For time (15’ t.c.) 500m Row 40 Kettlebell AM Swings @24/16 40 Single-Arm Kettlebell Thrusters @24/16 kg – 20 each side) 40...
Read more02/11/22
A. 10’ Practice Bar MU Or For Time (7’ T.C.) 30 Bar MU B. In team of Two 30 RFT (18’ T.C.) 5 Deadlift @60/40 5 Burpees lat BB 5 TTB I go you go
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