A. 15’ To find 1RM of Back Squat B. 5’ EMOM 8 DB Snatch Alt @22.5/15 max reps of DU 2’ Rest C. 5’ EMOM 35 DU max reps of DB Goblet Squat @22.5/15
Read more26/02/22
A. In teams of three: 15’ AMRAP 3 Power Clean @60/40 6 Burpee Box Jump-Over @60/50 5’ Rest B. 15’ AMRAP 10 Pull-Up 20 KB AM Swing @24/16
Read more25/05/22
OPEN 22.1
Read more24/02/22
A. 10’ E2’30”MOM (4 sets) Back Squat 1 reps @90% These sets should all be heavy B. “Michelle” For Time (12’ T.C.) Tabata Back Squats @45/30* Continue until 100 Back Squats are completed *NO DROP C. Core Finisher 3 Sets 30“ V-Ups 30“ Hollow Hold...
Read more23/02/22
A. 8’ E2MOM 1 Push Press @90% of 1 RM B. For time (18’ T.C) 40/30 Cal Row (30/21 AB) 75 DU then 20-15-10 1 DB Thrusters @22.5/15 (alt every 5 reps) TTB Burpee Over The DB Then 75 DU 40/30 Cal Row (30/21 AB)
Read more22/02/22
A. 15’ To find 5 RM of Zercher Squat B. “CINDY” 20’ AMRAP 5 Pull ups 10 Push Up 15 Air Squat
Read more21/02/22
A. 12’ E2MOM 5 Power Snatch TnG add load every set B. 3’ AMRAP 75 DU in the remaining time max reps of KB Snatch alt @24/16 1’ rest 3’ AMRAP 75 DU in the remaining time max reps of KB Clean alt @24/16 1’ Rest 3’ AMRAP 75 DU in the remaining time...
Read more19/02/22
In team of two 36’ E6MOM (6 sets) A: 1000/800m Row (60/48 Cal) B: 3 RFT 4 Deadlift @100/70 8 Burpees Over the BB 12 KB Farmer Carry Reverse Lunge @2×24/16 athletes reverse after each set
Read more18/02/22
A. 8’ EMOM 2 Push Press @80% of 1 RM B. 4 RFT (12’ T.C.) 8 Thusters @50/35 8 Hang Power Clean 8 Front Rack Lunges 6 Bar MU
Read more17/02/02
A. 12’ to Find 20 RM of Front Squat. B. 6 RFT (18’ T.C.) 40 DU 20 Wall Ball @9/6 10 TTB
Read more16/02/22
A. 12’ E2MOM Back Squat 3 reps @80% These sets should all be heavy B. For Time (15’ T.C.) Buy in 1000 Row (60/48 Cal) then 3 RDS 10 Push Press @40/30 10 Box Jump @60/50 Cash out 40 Pull Up
Read more15/02/22
A. 12’ E2MOM 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS Start from 60% of 1RM of Squat Snatch and add load every set B. 4 RFT (15’T.C.) 30/21 Cal AB (1000m BikeErg) 10 Hang Power snatch @50/35 rest 60” btw rounds
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