A. 12’ EMOM alt -3 Strict HSPU -50 DU -12 TTB B. 3 RFT (15’ T.C.) 750m Row 7 Thrusters @70/45
Read more06/09/22
A. 15’ E45”MOM (20 sets) 1 Deadlift @70% B. In team of two 12’ AMRAP 12 syncro Pull up 18 Deadlift (9+9) @100/70 6 syncro burpees latBB
Read more05/09/22
A. 10’ Practice TGU B. 6 RDS (12’) 2’ ON / 2’ OFF 20/16 Cal Row Max reps of KB AM Swing @24/16 Score: reps
Read more03/09/22
A. In team of two For Time (30’ T.C.) 42 Power Clean @60/40 42 HSPU 600m Run 30 Power Clean @60/40 30 HSPU 600m Run 18 Power Clean @60/40 18 HSPU 600m Run PC&HSPU divide as you will Run together
Read more02/09/22
A. 12’ E2MOM 1 Power Clean + 2 Front Squat + 2 Push or Split Jerk Add weight during sets B. “GWEN” For Load (15’ T.C.) Clean and Jerk 15-12-9 Touch and go at the floor only. Even a re-grip ia a foul and you must restart. No dumping. Use the same...
Read more01/09/22
A. In a 12’ Window find 1 RM of Thruster (from rack) B. “FRAN Sandwich” For Time (15’ T.C.) 1000m Row 21-15-9 Thrusters @40/30 Pull up 800m Run
Read more31/08/22
A. 8’ To Find 1RM (maximum height) of Box Jump B. For Time (25’ T.C.) 100 box Jump @60/50 100 DB Goblet Squat @22.5/15 100 DB Snatch @22.5/15 Every minute (start @ 0:00): 4 burpees over DB
Read more30/08/22
A. 15’ E45”MOM (20 sets) 1 Deadlift @60-65% B. 8 RDS (12’) 90” ON / 90” OFF 15/12 Cal AB (500m BikeErg) Max reps of Deadlift @80/55 Score: reps
Read more29/08/22
A. 12’ E90”MOM (8 sets) 1 Hang Squat Snatch Start from 70% and add load every set B. 7 RFT (10’ T.C.) 30 DU 3 Hang Squat Snatch UB @60/40
Read more27/08/22
A. In teams of two 30’ AMRAP 50 Air Squat 40 Kettlebell Russian Swing @(?) 30 STOH @40/30 20 Burpees 10 Strict Pull-Up Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to...
Read more26/08/22
26/08/22 A. 8’ E2MOM 6 Ring MU B. “Mary” 20’ AMRAP 5 HSPU 10 Pistols Alt. 15 Pull up
Read more25/08/22
A 6’ To Find 1 RM of Muscle Snatch B. 6’ E2MOM 3 OHS @A (from floor) C. “KARANDY” For Time (18’ T.C.) 75 Power Snatch @35/25 150 Wall ball @9/6 Partition however you’d like
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