A. For Time (35’ T.C.) 5000m Row (10000 BikeErg,4000m Air Runner, 4500 SkiErg, 300/240 Cal AB) Every 3’ (from 0’) perform 15 KB AM Swing @24/16 15 Goblet Squat
Read more12/02/22
A. 12’ E2MOM Hang Squat Snatch + OHS Start from 60% and add load every set 5 Box Jump and step down @75/60 every sets B. 12’ AMRAP 50 DU 12 OHS @40/30
Read more11/02/22
A. 20’ to find 3-RM of Deadlift B. 9’ AMRAP 9 Box Jump @60/50 9 burpees 9 KB American Swing @24/16
Read more10/02/22
A. 16’ E2MOM Back Squat 2 reps @80-85% These sets should all be heavy B. 9’ AMRAP 3 Squat Clean TnG @60/40 6 Pull Up 9 KB Hang Snatch @24/16* *change arm every sets
Read more09/02/22
A. 20’ to find 1-RM of Clean B. 3 RFT (10’ T.C.) 500m Row (500m Ski/1000m Bike/30-21 Cal AB) 8 Front Squat (from the ground) @90/65
Read more08/02/22
A. 8’ EMOM 3 Push Press @75% of 1 RM B. For time (12’ T.C.) 75 TTB* *Every break perform 20 Mountain Climbers C. 3 RFT 30 Russian Twists @10/5 20 Tuck UPs
Read more07/02/22
A. 10’ E2MOM 4 Thurster (from rack) Start from 60% and add load every set B. 5 RFT (14’ T.C.) 15 Wall Ball @9/6 15 Pull up rest 60” btw rounds
Read more05/02/22
A. 8’ EMOM 20” Max Reps of Strict HSPU B. 8 RFT (24’ T.C.) 30 DU 5+5 KB Push Press @24/16 10 Goblet Squat 25 Cal Row/SkiErg/BikErg/AB (18/15)
Read more04/02/22
A. 8’ EMOM 3 Push Press @70% of 1 RM B. 12’ AMRAP 12 Pull up 12 Push Press @40/30 12 TTB 12 Front Squat @40/30 C. 8 RDS 20” ON/20” OFF V-Ups
Read more03/02/22
A. 10’ Practice Ring MU B. For Time (18’ T.C.) 20 (10+10))DB Power Clean @22.5/15 20 (1)DB box Step Over @60/50 5 Ring Mu 20 (1)DB box Step Over @60/50 5 Ring Mu 20 (10+10)DB Power Clean @22.5/15 3’ Rest 4 RFT 12 DB Thrusters (6+6) @22.5/15 12...
Read more02/02/22
A. 12’ E2MOM 4 Hang Power Snatch Start from 60% and add load every set B. “Goodbye Shoulders” For Time (12’ T.C.) 21-15-9 HSPU Hang Power Snatch @50/35 OHS
Read more01/02/22
A. 20’ To Find 1 RM of Clean & Jerk B. 9’ AMRAP 30 Burpees lat BB 75 Hang Clean & Jerks @35/25 in the remaining time max reps of lunges DB OH @22.5/15
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