A. 12’ E2MOM 1 Power Clean + 1 Hang Squat Clean start from 50% of 1 RM and add load every set. B. For time (15’ T.C.) 40 Weighted Sit Ups @9/6 40 Wall Ball @9/6 25/20 Cal AB/Row/Ski 30 Weighted Sit Ups 30 Wall Ball 20/15 Cal AB/Row/Ski 20...
Read more28/03/22
A. 4 RDS 3’ AMRAP 350/300 m Row DU x max reps 2’ Rest 3’ AMRAP 30/21 Cal AB Strict HSPU x max reps 2’ Rest
Read more26/03/22
A. In teams of two, alternating each movement 35’ AMRAP 10 Overhead Squat @50/35 10 Burpee BJO@60/50 400m Run (A-B-A…)
Read more25/03/22
A. 10’ EMOM Max reps of 1 Power Snatch + 1 OHS @35/25 every 30” B. 5’ AMRAP 1 Power Snatch @60/40 1 Ring Dip 2 Power Snatch 2 Ring Dip 3/3, 4/4, 5/5 … 3’ Rest C. 5’ AMRAP 3 TTB 6 KB AM Swing @24/16 9 Box Jump @60/50 3’ Rest D. 5’
Read more24/03/22
A. 10’ E2MOM Power Clean + Clean + Jerk @65% of 1-RM Clean and Jerk B. 20’ E5MOM (4 sets 2 RFT 6 Burpees over the BB 5 Deadlift @60/40 4 Hang Power Clean 3 Front squat 2 Thruster 1 STOH All barbell work needs to be performed unbroken as a one big...
Read more23/03/22
A. 10’ EMOM Max reps of Pistol Squat Alt every 30” B. 12’ To find 8 Heavy Deadlift UB C. For Time (7’ T.C.) 15-12-9 Deadlift (1.25 BW Male/ 1 BW Female) Push Up Pull up
Read more22/03/22
A. 10’ E2’30’’MOM Back Squat Set 1 – 8 reps @ 65% Set 2 – 8 reps @ 70% Set 3 – 6 reps @ 75% Set 4 – 4 reps @ 80% B. 10’ E2MOM 40 DU 4 Strict HSPU C. For Time (8’ T.C.) 500m Row (30/21 Cal AB) 25 HSPU
Read more21/03/22
A. 10’ EMOM 1-2-3-4-5-4-3-2-1 Bar Mu B. For Time (15’ T.C.) Buy In 30 DB OH Lunges Alt.@22.5/15 then 25/20 Cal (every monostructural) 15 C2B 20 Burpee BJO@60/50 10 Bar Muscle Up 20 Single Arm Devils Press Alt 15 C2B 25/20 Cal (every...
Read more19/03/22
In team of two 3 RFT (40’ TC): Athlete A: 75 Cal AB Athlete B: 1000m Row then A: 60 DU B: 30 DL KB 2×24/16 (32/24) RX+ A: 30 DL KB 2×24/16 (32/24) RX+ B: 60 DU then A: 1000m Row B: 75 Cal AB then A+B: 10 Wall Walks
Read more18/03/22
A. 15’ To find 1 RM of Zercher Squat B. In team of two 15’ AMRAP 3 Dumbbell Man-Makers @22.5/15 6 Burpee Pull-Ups 9 Box Jumps @60/50 Partners alternate whole rounds
Read more17/03/22
A. 8’ AMRAP 10 Deadlift @60/40 10 burpees over the BB 4’ rest B. 8’ AMRAP 10 Wall Ball @9/6 10 Push Up HR 4’ rest 8’ AMRAP Row for max cal
Read more16/03/22
A. 12’ E2MOM (6 sets) Power Clean + Front Squat + Jerk Start from 50% of 1RM of Clean & Jerk and add load every set B. 6’ AMRAP 15 Front Squat @60/40 15 C2B 4’ Rest C. 6’ AMRAP 15 Power Clean @60/40 15 Box Jump
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