A. 10’ E2MOM Back Squat Set 1 – 10 reps @ 60% Set 2 – 8 reps @ 65% Set 3 – 6 reps @ 70% Set 4 – 4 reps @ 75% Set 5 – 2 reps @ 78-80% B. In team of two For time (18’ T.C.) 1250m Row (70/55 Cal AB) 60
Read more12/03/22
In team of Two athletes alternate tasks 10 RFT (36’ T.C.) 500m Row (30/21 Cal AB) 7 Push Press @60/40 14 Back Squat @60/40 (from floor)
Read more11/03/22
OPEN 22.3
Read more10/03/22
A. 14’ E2MOM (7 sets) Hang Snatch + Snatch find today’s heavy complex. Power or Squat B. 6 RFT (12’ T.C.) 10 Hang Power Snatch @40/30 30 DU
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A. 12’ To find 1RM of Push Jerk B. 4 RFT (12’ T.C.) 21 Wall Ball @9/6 15 TTB 9 Hang Power Clean & Jerk @50/35
Read more08/03/22
A. 10’ E2’30”MOM Back Squat Set 1 – 10 reps @ 60% Set 2 – 8 reps @ 65% Set 3 – 6 reps @ 70% Set 4 – 4 reps @ 75% B. 20’ E5MOM (4 sets) For Time 500m Row (30/21 Cal AB) 25 KB Snatch @24/16 change arm is up to athlete
Read more07/03/22
A. 15’ To find 2 RM of Zercher Squat B. 9’ AMRAP 20 Lunges Alt @ DB 2×22.5/15 or KB 2×24/16 12 DB or KB Clean (double) 6 C2B 2’ Rest 4’ AMRAP 10 Lunges Alt @ DB 2×22.5/15 or KB 2×24/16 12 DB or KB Deadlift (double) 3 Bar MU
Read more05/03/22
A. In team of three 35’ AMRAP Buy In 45 burpees in syncro 45 sit ups in syncro then A: 3 Bar MU (or 10 Pull up) + 10 KB Russian Swing @24/16 B: Plank hold C: rest Continue to rotate through the stations until every teammates will have done 3...
Read more04/03/22
OPEN 22.2
Read more03/03/22
A. 15’ To find 3 RM of Zercher Squat B. For Time (18’ T.C.) Buy in 100 DU then 4 RDS 14 TTB 12 1 DB Thruster (6+6)@22.5/15 10 1 DB Devils Press (5+5) Then 1000m Row (60/48 Cal AB)
Read more02/03/22
A. 12’ To find 1RM of Push Press B. For time (15’ T.C.) 10 HSPU 20 Pull Up 30 KB AM Swing @24/16 40/30 Cal AB 30 KB AM Swing @24/16 20 Pull Up 10 HSPU
Read more01/03/22
A. 4’ EMOM 3 Power Snatch TnG @60% 2’ rest 4’ EMOM 2 Squat Snatch TnG @70% B. 10’ AMRAP 3 Power Snatch @40/30 3 C2B 6 Power Snatch 6 Strict Press 9 Power Snatch 9 Pull Up
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