A. For max reps 2 RDS 5’ AMRAP 50/35 Cal monostructural Max reps of burpees 2’ Rest 2 RDS 5’ AMRAP 50/35 Cal monostructural Max reps of down / up 2’ Rest 1 RD 5’ AMRAP 50/35 Cal monostructural Max reps of Air Squat B. Finisher 6’ EMOM alt 40’’...
Read more18/10/22
A. Test -max reps of Strict HSPU in 1’ 1’ rest -max reps of DU in 1’ 1’ rest -max reps of TTB in 1’ 1’ rest Then 12’ EMOM alt (4 sets) Every minute 40% of reps found in test for exercize B. For Time (8’ T.C.) 21-15-9 Squat Clean @60/40 Pull up
Read more17/10/22
A. 6’ EMOM 2 High Hang Snatch @ 50-60% B. 6’ E90’’MOM (4 sets) 1 Hang Snatch @ 65-80% C. 6’ E2MOM (3 sets) 1 Snatch @ 80+% B. 4 RFT (12’ T.C.) 50 DU 30 KB AM Swing @24/16 20 KB Lunges Alt.
Read more15/10/22
A. In team of two 30’ AMRAP 3 Strict Handstand Push-Up 6 Strict Pull-Up 9 Goblet Squat @Heavy load 12 Russian KB Swings 15 Cal Row Partner alternate task
Read more14/10/22
A. For time (15’ T.C.) 80 DU 40 KB American Swings @24/16 20 KB Snatch 10 Bar Mu 80 DU 10 Bar Mu 20 KB Snatch 40 KB American Swings @24/16 80 DU B. 15’ EMOM (3 sets) Minute 1 – 40” Supine Ring Row Minute 2 – 40” Side Plank (Left) Minute 3 –
Read more13/10/22
A. 8’ practice Ring Mu B. 25’ AMRAP 30/22 Cal Row 30 DB Snatch Alt. @22.5/15 30 Box Jump Over @60/50 30 Pull Up Scaled version: 25’ AMRAP 15/11 Cal Row 15 DB Snatch Alt. @22.5/15 15 Box Jump Over @60/50 15 Pull Up
Read more12/10/22
A. 6’ EMOM 1 High Hang Clean @ 50-60% B. 6’ E90’’MOM (4 sets) 1 Hang Clean @ 65-80% C. 6’ E2MOM (3 sets) 1 Clean @ 80+% D. For Time (8’ T.C.) 21-15-9 Power Clean @60/40 HSPU
Read more11/10/22
A. 8’ practice Bar Mu B. 2 RDS (12’ T.C. each) 30/22 Cal AB 20 Toes to Bar 40 Wall Ball @9/6 20 Toes to Bar 30/22 Cal AB
Read more10/10/22
A. 12’ E3MOM Back Squat x 6 reps Select a weight that will make your final 2 reps of each set extremely difficult (at least 5% more then 8 reps 29/09/22). B. 12’ AMRAP 7 Thruster UB @40/30 14 Box Jump @60/50 21 DU
Read more08/10/22
A. 20’ To Find 1 RM of Deadlift B. In team of two 12’ AMRAP 1 Clean @100/70 6 Deadlift 12 Box Jump Over @60/50 Partner alternate whole round
Read more07/10/22
A. 15’ To Find 1 RM of Power Snatch B. For Time (15’ T.C.) 3-6-9-12-15-18 Power snatch @40/30* Burpee box jump over @60/50 *NO DROP
Read more06/10/22
A. 15’ To Find 1 RM of Push Press (previous 02/03/22) B. For Time (10’ T.C.) 100 Burpees * EMOM from 0:00 5 TTB 2’ rest C. Tabata 4 rds Knee Raises Tuck ups Flutter kicks
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