A. 12’ E3MOM Back Squat x 8 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 Box Jump @60/50 40 TTB 40 KB Push Press @24/16 30/21 Cal AB
Read more23/08/22
A. 5’ EMOM 1 High Hang Clean @65% 1’ rest 6’ E90”MOM (4 set) 1 Hang Clean x 1 rep @ 65-80% 1 rest 6’ E2MOM 1 Clean @ 80+% B. 10’ AMRAP 10 GTOH @40/30 10 Strict Ring Dips
Read more22/08/22
A. 12’ AMRAP HS Walk Party B. 5 RFT (15’ T.C.) 15/11 Cal AB (250m Row) 20 Alt Dumbbell Snatch @22.5/15
Read more13/08/22
In team of X 3 RFT (35’ T.C.) 400m Run 5 Rope Climb 500m Row 15 DB Front Squats @2×22.5/15 35 Cal AB Partner alternate station. All team change station at the same time.
Read more12/08/22
A. 10’ EMOM 1 Squat Snatch @70% B. 12’ AMRAP 15 Deadlift @50/35 10 TTB 5 Power Snatch UB TnG @50/35
Read more11/08/22
A. 9’ E90”MOM Shoulder Press 1@80% 1@85% 1@90% 1@95% 1@95%+ Then 6’ E3MOM (2 sets) Push Press x max reps @max load find today B. 3 RFT (15’ T.C.) 500m Row 30 KB AM Swing @24/16 5 Bar Mu
Read more10/08/22
A. 10’ EMOM 1 Squat Clean @75% B. For Time (15’ T.C.) 10 RDS 3 Burpees over the BB 3 Deadlift @60/40 Then 10 RDS 3 Burpees over the BB 3 Hang Power Clean @60/40 Then 10 RDS 3 Burpees over the BB 3 Front Squat @60/40
Read more09/08/22
A. 15’ To Find 1RM of Front Squat B. For time (12’ T.C.) 40 Wall Ball @9/6 20 Pull-Up 30 Wall Ball 15 Pull-Up 20 Wall Ball 10 Pull-Up 10 Wall Ball 5 Pull-Up
Read more08/08/22
A. 10’ EMOM Odd: 3 Ring MU Even: 6 HSPU B. 10’ AMRAP 30 DU 1 Thruster @40/30 30/2..30/3..30/4..30/5..30/6.. And so on until time cap
Read more06/08/22
A. In team of three 10’ AMRAP 5 Deadlift @100/70 5 C2B Rest 4’ 10’ AMRAP 5 Burpee Box Jump-Over @60/50 5 TTR Rest 4’ 10’ AMRAP 5 Ground to Overhead @60/40 5 TTB Partner alt whole round
Read more05/08/22
A. 35’ E5MOM (7 rds) For Time 400m Run 8 Wall Ball @9/6 12 Weighted sit up 16 Push Up
Read more04/08/22
A. 12’ E2MOM Snatch Set 1: 2 reps @ 75% Set 2: 2 reps @ 80% Set 3: 1 rep @ 85% Set 4: 1 rep @ 90% Set 5: 1 rep @ 95% Set 6: 1 rep @ 95+% B. “Magic Sevens” 7’ AMRAP 7 Box Jumps @60/50 7 KB FS DX @24/16 7
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