A. In a 12’ Window (rest as needed) Deadlift 20 Reps @ 55-60% 10 Reps @ 65-70% 10 Reps @ 70-75% B. For Time (15’ T.C.) 100 Thrusters @40/30* Everytime you break 1 round 5 Pull up 10 Sit-up 15 air squat
Read more21/06/22
A. 10’ E2MOM 250m Row 10 Pull Up UB B. 5’ AMRAP 5 Hang Power Snatch UB @60/40 10 Burpees Over the Barbell 3’ Rest C. 5’ AMRAP 10 Hang Power Clean UB @60/40 20 Pull Up 3’ Rest 5’ AMRAP 15 Box Jump-Over @60/50 30 Wall Ball @9/6
Read more20/06/22
A. 15’ To Find 1-RM of Tempo Zombie Squat @510X1 B. For Time (4’ T.C.) 7 Bar MU 14 STOH @50/35 UB NO DROP 2’ Rest C. For Time (3’ T.C.) 5 Bar MU 10 STOH @60/40 UB NO DROP 2’ Rest D. For Time (2’ Rest) 3 Bar MU 6 STOH @70/45 UB NO
Read more18/06/22
A. For max reps 4 RDS 6’ AMRAP 500m Row 25 Russian Swing 400m Run Then Max reps of DU 3’ Rest
Read more17/06/22
A. 12’ To Find 1 RM TnG of Squat Clean & Jerk B. 4’ AMRAP 400m Run Max reps of Thrusters @40/25 3’ Rest 4’ AMRAP 500m Row Max reps of Thrusters @40/25 3’ Rest 4’ AMRAP 30/21 Cal AB Max reps of Thrusters @40/25
Read more16/06/22
A. 10’ To Find 2 RM of Push Press Followed by… 12’ E90”MOM (8 sets) 1 Push Press @100% of 2-RM B. 9’ AMRAP 9 Push Press @40/25 9 Alt OH Reverse Lunge 9 Burpees lat BB
Read more15/06/22
A. 10’ EMOM 30” max reps of Ring MU B. For Time (12’ T.C.) 5 RDS 5 STOH UB @60/40 6 burpees lat BB Imediately 5 RDS 5 STOH UB @60/40 40 DU
Read more14/06/22
A. In a 12’ Window (rest as needed) Deadlift 18 reps @ 50-55% 15 reps @ 60-65% 10 reps @ 70-75% B. 12’ AMRAP 15/10 Cal AB (250m Row) 1 bar complex (4 pull up + 3 C2B + 2 Bar MU)
Read more13/06/22
A. 6’ To Find 1 RM of the complex 1 Hang Power Snatch 1 Power Snatch 1 Squat Snatch 1 Hang Squat Snatch B. EMOM Untill reach Karen (27’ T.C.) 1) 12 Burpees 2) 14 DB Snatch Alt @22.5/15 3) Max reps of Wall Ball @9/6 4) rest
Read more11/06/22
A. In team of two “Team Cindy Run” 35’ AMRAP Partner 1: 400m Run Partner 2: AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats *Switch when Partner 1 comes in from the run.
Read more10/06/22
A. 15’ To Find 1 RM of Shoulder Press B. 12’ AMRAP 3 Handstand Push-Ups 6 Burpees Touch 9 Pull-Up 30 DU
Read more09/06/22
A. 15’ To Find 3 RM TnG of Squat Clean & Jerk B. 3 RDS (15’ Total Time) For Time (5’ T.C.) 30/21 Cal AB 9 Power Clean @90/60
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