A. 10’ E2MOM 1 Deadlift @80% B. 4 RFT (15’ T.C.) 24 DB OH Lunges (12/12) @22.5/15 16 Burpees Lat DB 12 DB Push Press (3/3/3/3)
Read more20/09/22
A. 10’ Bar Mu Practice B. 10 RFT (20’ T.C.) 10/7 Cal AB 10 Wall Ball @9/6 10 Pull up
Read more19/09/22
A. 9’ E90’’MOM (6 sets) 1 Power Snatch + 2 OHS add load every set B. 5 RDS 3’ AMRAP 3 Snatch @40/30 6 OHS 9 burpees lat BB 1’ Rest
Read more17/09/22
In team of two A. 9’ AMRAP 3 Hang Power Snatch @35/25 3 OHS 30 DU 3’ rest B. 9’ AMRAP 3 Hang Power Clean&Jerk @35/25 3 Back Squat 30 DU 3’ Rest C. 9’ AMRAP 3 Devil Press @2×22.5/15 3 DB Front Squat 30 DU Partner alternate whole round
Read more16/09/22
A. 15’ E3MOM 5 Deadlift @70% Reset every rep B. 5 RFT (20’ T.C.) 400m Run 15 Box Jump @60/50 10 Deadlift @90/60
Read more15/09/22
A. 12’ E90”MOM (8 sets) 1 Hang Power Snatch + 1 Hang Squat Snatch Start from 70% and add load every set B. 5 RFT (10’ T.C.) 20 Wall Ball @9/6 10 Hang Power Snatch @40/30
Read more14/09/22
A. 10’ Practice HSPU B. 8 RDS (12’) 90” ON / 90” OFF 15/12 Cal AB (500m BikeErg) Max reps of DB Snatch Alt @22,5/15 Score: reps
Read more13/09/22
A. 12’30’’ E2’30’’MOM (5 sets) 2 Tempo Back Squat @ 32X1 @70% of 1RM B. 5 RFT (12’ T.C.) 10 KB Snatch (5+5) @24/16 10 KB Front Rack Squat (5+5) 10 Pull Up
Read more12/09/22
A. 10’ E2MOM 2 Hang Power Clean + 2 Front Squat + 2 Push or Split Jerk Add weight during sets B. 21’ EMOM Alternate -12/9 Cal AB -12 DB Box Step Up @1×22.5/15 -6 Hang Cluster @35/25
Read more10/09/22
A. In teams of two 5 RFT (30’ T.C.) 400m Run (partners must stay together) 20 Deadlifts (10 each) @100/70 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the barbell.
Read more09/09/22
A. 16’ E2MOM 2 Strict press @ 85% B. In teams of two 15’ AMRAP 5 STOH @60/40 10 Burpees Over the Barbell partners alternate complete rounds
Read more08/09/22
festa
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