A. 12’ E2MOM 3 Hang Power Snatch Start from 70% of 1 RM Add load if possible B. 4 RDS For time (5’ T.C. each rd) 10 Thrusters @50/30 UB 10 TTB 20 burpees lat BB 40 DU
Read more23/01/25
22/01/25
A. 12’ E2MOM Bech Press 2 sets x 5 reps 2 sets x 3 reps 2 sets x 1 rep aim is to overcome last week’s load B. 6’ EMOM 30” HSPU negative slow and controlled, (head on floor) for quality C. 8’ AMRAP 20 sit-up 20 goblet squat @24/16
Read more21/01/25
A. 12’ E2MOM 3 Strict press Start from 70% of 1 RM Add load if possible B. 15’ AMRAP 15 GHD-sit up/ wall ball sit up 10 HSPU 5 Bar MU
Read more20/01/25
A. 12’ E2MOM 12 BB Front Rack Front Lunges Add load during sets Find an heavy load Barbell from the floor B. 15’ AMRAP 1-2-3-4-5-6-7-8-9-10-11-an so on KB AM swings @24/16 Burpee pull up
Read more18/01/25
A. In team of two 50 RFT (35’ T.C.) 3 Burpee box jump @60/50 2 Thruster 60/35 1 Strict HSPU I go you go for the entire round L1: HSPU kipping L2: Mat raise L3: other hspu variations
Read more17/01/25
A. 14’ E2MOM Back Squat 4 sets 5 reps @50/60 % 3 sets 4 reps @60/70 % B. Open 22.1 15’ AMRAP 3 wall walks 12 DB snatch alt @22.5/15 15 box jump-over @60/50 – Step down from the box.
Read more16/01/25
A. For Time (5’ T.C.) 9-7-5 Deadlift @80/55 Hang power clean Front squat 5’ rest B. 5 RFT (5’ T.C.) 6 STOH @60/40 6 Back Squat C. 3 RFT (15’ T.C.) 50 DU 40 sit-up 30 push-up 20 Pistols alt L1: 40-30-20-10 L2: pistols and push-up variations (same...
Read more15/01/25
A. 10’ E2MOM 5 Hang Power Snatch Start from 60% of 1 RM Add load if possible B. Nate 20’ AMRAP 2 ring MU 4 HSPU 8 KB AM swings @32/24 L1: Bar instead Ring L2: C2B L3: Pull-up / mat raise L4: other variations
Read more14/01/25
A. 12’ E2MOM Bech Press 2 sets x 5 reps 2 sets x 3 reps 2 sets x 1 rep B. 3 RFT (18’ T.C.) 30 TTB 20/15 Cal AB 10 Bar MU L1 Bar elastic band L2 20/20/5 L3 20/20/20 C2B L4 15/20/15 pull up L5 other variatiations
Read more13/01/25
A. 10’ E2MOM 5 Strict press Start from 60% of 1 RM Add load if possible B. 6 RDS 2’ AMRAP 15 burpees over the rower Max cal Row 2’ rest
Read more11/01/25
A. In team of two 60 RFT (35’ T.C.) 3 burpees 2 Power Clean TnG @60/40 1 Bar MU I go you go for the entire round
Read more10/01/25
A. 14’ E2MOM Power Clean + Push Jerk 4 sets 5 reps TnG @50/60 % 3 sets 4 reps TnG @60/70 % B. 5 RFT (14’ T.C.) 5 Ring MU 7,5m HSW
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