A. 10’ Practice HSPU or 10’ EMOM 25” ON/ 35” OFF max reps HSPU B. In team of two 3 RFT (16’ T.C.) A: 500m Row (30/21 Cal AB) B: 20 Lunges KB @24/16 B: 500m Row (30/21 Cal AB) A: 20 Lunges KB @24/16 Rd 1: OH position Rd 2: FR position Rd 3:
Read more26/04/22
A. 6’ EMOM 30” max reps Bar MU B. 3 RDS 6’ AMRAP 1000m Row/SkiErg (t.c. 4’30’’) or 60/45 Cal AB 75 DU (t.c. 60’’) then max cal AB/Row/Ski in remaining time 3’ Rest
Read more25/04/22
A. In teams of three 6 RFT each teammate (35’ T.C.) 250m Row (15/12 Cal AB) (rest station) 12 Thrusters @50/35 (rest station) 15 C2B (rest station) A→row →rest→ when B rest then A→thustesr, ecc.
Read more23/04/22
A. In team of two 4 RFT (9’ T.C. each – 36’ Tot) A:500m Row (30/21 cal AB) B:100 DU invert B/A then 20 Burpee Box Jump-Over @60/40 20 HSPU
Read more22/04/22
A. 12’ To find 4RM of Z-Press B. 3 RFT (15’ T.C.) 20 Burpees touch 20 Push Up 10 Power Clean UB TnG @60/40 *if you drop the BB before 10 reps you must restart
Read more21/04/22
A. 12’ E3MOM 5 Front Squat @75% tempo@ 32X1 B. 4 RDS 6’ T.C. (x 4 sets) 10 Dumbbell Box Step-Overs @22.5/15 – @60/50 500m Row 10 Single Arm Devils Press Alt (The DB follow you)
Read more20/04/22
A. 10’ E2MOM Pause Snatch* + Snatch @60/70% *stop at the knee for three full seconds before continuing your lift. B. 10’ AMRAP 5 Strict Handstand Push-Up 10 Pull-Up 15 KB AM Swing @24/16
Read more19/04/22
For Time (10’ T.C.) 30 Back Squat @80/55 (from floor) 60/45 Cal AB 2’ rest B. For Time (10’ T.C.) 500m Row 21 burpees over the erg 500m Row 15 burpees over the erg 500m Row 9 burpes over the erg 2’ rest C. For Time (10’ T.C.) 6 RFT 40 DU 20 DB...
Read more16/04/22
A. In Team of four* For Time (40’ T.C.) 1600m Med Ball@9 Relay (4×400) 400 DU 350 Sit Up 300 KB AM Swing @24/16 250 Push Press @40/30 200 Pull-Up 150 Box Jump-Over @60/50 * only 1 person working at a time
Read more15/04/22
A. For Time (40’ T.C.) 12 days of Barbells @40/30 (NO DROP) 1 deadlift 2 Hang Power Clean 3 Front Squat 4 Shoulder Press 5 Back Squat 6 Push Press 7 Thusters 8 Squat Clean 9 Jerk 10 Hang Power Snatch 11 OHS 12 SDHP
Read more14/04/22
A. 10’ E2’30’’MOM Back Squat Set 1 – 6 reps @ 70% Set 2 – 4 reps @ 80% Set 3 – 2 reps @ 90% Set 4 – 1 rep @ 95% B. 4 RFT (16’ T.C.) 20 Goblet Squat @24/16 10 TTB 5 Power Snatch TnG @50/35 2’ Rest
Read more13/04/22
A. 12’ E3MOM 5 Front Squat @70% tempo@ 32X1 B. 4 RFT (8’ T.C.) 20 DB Alt Snatch @22.5/15 40 DU 2’ Rest C. For Time (10’ T.C.) 18-15-12-9-6-3 Wall Ball @9/6 burpees
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