A. 15’ To Find 5 RM of Front Squat B. For Time (25’ T.C.) 2000m Row Then 5 RFT 9 Front Squat @70/45 12 C2B Then 500m Row
Read more04/10/22
A. “Little Bear” 12’ E4MOM For max weight 5 Barbell Complex The Barbell Complex: Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead B. 6 RFT (12’ T.C.) 25 DU 25 Wall Ball @9/6
Read more03/10/22
A. In a 15’ Window find 1 RM of Cluster (previous 17/05/22) B. 15’ AMRAP 21 Wheigthed sit up @10/5 15/12 Cal monostructural @your choice 9 DB Thruster @1×22.5/15
Read more01/10/22
In team of three Partner split work any way A. For Time (40’ T.C.) 200m Run (all team) 10 RDS 6 Power Clean @40/30 6 Front Squat 6 Burpees lat BB then 200m Run (all team) 8 RDS 5 Power Clean @60/40 5 Front Squat 5 Burpees lat BB then 200m Run...
Read more30/09/22
A. 15’ To Find 1 RM of Clean (previous 23/05/22) B. In team of two partners will alternate complete rounds 15’ AMRAP 8 Burpee Box Jump Overs @60/50 10 Alt Dumbbell Snatch @22.5/15 12 Toes to Bar
Read more29/09/22
A. 12’ E3MOM Back Squat x 8 reps (previous 24/08) Select a weight that will make your final 2 reps of each set extremely difficult. B. For time (15’ T.C.) 21 Front Squat @60/40 20 DB Lunge @1×22.5/15 21 Front Squat 30 DB Lunge 21 Front...
Read more28/09/22
A. In a 12’ window find 1 RM of OHS (from rack) B. 16’ AMRAP 15 Cal AB or 500m Bike Erg or 250m Row/SkiErg Max reps UB KB AM Swing @24/16 15 Cal AB or 500m Bike Erg or 250m Row/SkiErg Max reps UB Bar MU
Read more27/09/22
A. 8’ EMOM Max reps of HSPU UB Every min perform max reps UB. Set end if fall down B. In team of two For time (20’ T.C.) Row 50-40-30-20-10 Each person does set of cals, partner rests while other work. Go ahead untill monitor show 300 Cal.
Read more26/09/22
A. In a 15’ window find 3 RM of Push Press B. 5 RFT (15’ T.C.) 15 STOH @40/30 12 C2B 9 SDHP
Read more24/09/22
In team of two partners will alternate complete rounds A. 10’ AMRAP 8 Deadlift @100/70 8 C2B 4’ rest B. 10’ AMRAP 8 Burpees Box jump over@60/50 8 Ring Dips 4’ Rest C. 10’ AMRAP 8 Clean&Jerk @60/40 8 TTB
Read more23/09/22
A. 3 RFT (9’ T.C.) 15 Power Clean @40/30 12 TTB 9 Thrusters 4’ Rest B. 9’ AMRAP 35 DU 7 Burpees 7 KB Am Swing @24/16 4’ Rest C. For Time (9’ T.C.) 21-15-9 Cal AB Box Jump @60/50 Pull up
Read more22/09/22
A. 12’ E3MOM Set 1-3 4 Back Squat @85% Set 4 Max reps @75% B. 5 RDS (10’) 2’ ON / 2’ OFF 20/16 Cal Row Max reps of wall walk
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