A. 15’ Practice gymnastic bar task (butterfly Pull up, Bar Mu, TTB etc.) B. For Time (10’ T.C.) 10 Bar MU then 15-12-9 C2B Power Snatch @50/35 C. 3 RDS 30“ Side Plank (right) 30” Side Plank (left) 30” Hollow Hold 30” rest
Read more24/05/22
A. 15’ To Find 1 RM of Deadlift (previous 12/11/21) B. “Diane No drop” For time (9’ T.C.) 21-15-9 Deadlift @100/70 HSPU *in you drop the BB perform 15 burpees over the BB”
Read more23/05/22
A. 15’ To Find 1 RM of Clean (previous 09/02/22) B. For time (15’ T.C.) 40 Kettlebell AM Swings @32/24 20 Alt Reverse Lunges with KB Goblet Hold 20 Pull-Ups 20 Goblet Squat 30 Kettlebell AM Swings 15 Alt Reverse Lunges with KB Goblet Hold 15...
Read more21/05/22
In team of two 6 RFT (30’ T.C.) 200m Run (together) 20 TTB then set1: 12 Hang Squat Clean @60/40 set2: 10 Hang Squat Clean @70/45 set3: 8 Hang Squat Clean @80/55 set4: 6 Hang Squat Clean @90/60 set5: 4 Hang Squat Clean @100/70 set6: 2 Hang Squat...
Read more20/05/22
A. 6’ E2MOM DB Floor Press x 15 Reps choose your weight B. For Time (24’ T.C.) 800m Run Then 9 RDS 10 C2B 5 Push Press UB (no drop) @55/35 Then 800m Run
Read more19/05/22
A. 6’ EMOM max reps HSPU UB B. “NATE” 20’ AMRAP 2 Ring MU 4 HSPU 8 KB AM Swing @32/24
Read more18/05/22
A. For Time (8’ T.C.) 21-15-9-6-3 Goblet Squat @32/24 5-4-3-2-1 Rope Climb 2’ Rest B. For Time (8’ T.C.) 15-12-9-6 TTB KB Deadlift Burpees @2×24/16 2’ Rest C. For Time (8’ T.C.) 12-9-6-3-1 Lateral Burpees over the DB Double DB Hang Power...
Read more17/05/22
A. 15’ To Find 1 RM of Cluster B. “Jackie” For Time (10’ T.C.) 1000m Row 50 Thusters @20/15 30 Pull Up
Read more16/05/22
A. 12’ E2MOM 2 Power Snatch + 2 OHS start from 50% of 1 RM and add load every set. B. 4 RFT (14’ T.C.) 60 DU 30 KB AM Swing @24/16 20 Wall Ball @9/6
Read more14/05/55
In team of two “TUDER” For Time (35’ T.C.) 1600m run (together) 31 Push Up (each) then 20 RDS (alternate) Complex UB TnG 3 Deadlift @60/40 3 Clean&Jerk 3 Front Squat then 31 Push Up (each) 1600m run (both)
Read more13/05/22
A. 6 RDS (36’ T.C.) For Time (6’ T.C. each) 500m Row 400m Run 12 DB Snatch Alt (heavy) B. “Core” 6’ EMOM (2 sets) 40” work/20” rest -DB Weighted Crunches -DB Russian Twists -DB Leg Lift Overs
Read more12/05/22
A. 10’ Practice HS Walk B. 4 RDS (5’ T.C. each) 18 Burpees Pull Up 6m HS Walk or 5 Wall Walks 30 DU
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