A. 12’ E2MOM (6 sets): Push Press *Set 1 – 6 reps @ 60% *Set 2 – 4 reps @ 70% *Set 3 – 2 reps @ 75% *Set 4 – 2 reps @ 80% *Set 5 – 1 rep @ 85% 2’ Rest then Push Press Max Reps @ 70% B. Take 6’ and
Read more31/12/21
A. For Time (35’ T.C.) 300/250 Cal Assault Bike Echo Bike/ 5000/4500m Row/ 4500/4000m Ski Erg/ 10000m Bike Erg) Every 5’ including start perform: 90” max reps of rope climb score: time -20″ every rope climb
Read more30/12/21
A. 12’ E2MOM (6 sets): Push Press *Set 1 – 6 reps @ 60% *Set 2 – 4 reps @ 70% *Set 3 – 2 reps @ 75% *Set 4 – 2 reps @ 80% *Set 5 – 1 rep @ 85% 2’ Rest then Front Squat Max Reps @ 65% B. 4 RDS 2’
Read more29/12/21
A. 12’ E2MOM (6 sets): Front Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% 2’ Rest then Front Squat Max Reps @ 80% B. 10’ AMRAP 1
Read more28/12/21
A. 8’ AMRAP 250m Row (15/10 Cal AB) 5 HSPU 10 Thrusters @40/25 8’ Rest B. 8’ AMRAP 250m Row (15/10 Cal AB) 40 DU 10 Pull up 8’ Rest C. 8’ AMRAP 250m Row (15/10 Cal AB) 20 box jump @60/50 15 TTB
Read more27/12/21
A. Take 15 minutes and build to 1-RM of Push or Split Jerk B. 12’ AMRAP 6 RDS 4 Ring MU/ Ring Pull up 8 1 DB Devil Press Alt @22.5/15 In the remaining time max reps of DU
Read more24/12/21
A. Take 15 minutes and build to 1-RM of Power Clean. B. For time (12’ T.C.) 30 Cal AB 30 Burpees 30 Wall Ball @9/6 30 KB AM Swing @24/16 30 KB Push Press (15+15) @24/16 30 Pull up
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A. Take 15 minutes and build to 1-RM of Snatch B. 20’ EMOM Alt Even – 30” of Burpees Lat BB Odd – 3 Power Snatch TnG @ 65% of today’s 1-RM
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A. Take 15 minutes and build to 1-RM of Push Press B. 7 RDS 1’ x max reps of Clean & Jerk @60/40 1’ Rest
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A. 3 RFT (35’ T.C.) 30/25 Cal AB or Row 12 Bar MU 12 Deadlifts @70/50 9 Hang Cleans 6 STOH 30/25 Cal AB or Row 3’ Rest
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A. 12’ E2MOM (6 sets): Front Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% 2’ Rest then Back Squat Max Reps @ 75% B. 12’ AMRAP 100
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A. 35’ AMRAP Monostructural for max cal *Every 5′ , including 0:00, perform: 15 Push Ups 30 Wall Ball @9/6 60 DU
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