A. 10’ E2MOM (5 sets) Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Then 6’ E2MOM (3 sets) Back Squat x 8 reps @ 75% B.
Read more19/10/21
A. 12’ E2MOM Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4,5,6 – 80% x 3 reps B. “Christine” 3 RFT (15’ T.C.) 500m Row (30/21 Cal AB) 12 Deadlifts (BW / 3/4 BW) 21 Box Jump @60/50
Read more18/10/21
A. 20’ E2MOM 2-Position Power Snatch (hang, mid-thigh) Start @ 55% of 1-RM, add load every sets B. For time (9’ T.C.) 30 Burpees lat Barbell 30 Power Snatch @30/25 30 Burpees lat Barbell
Read more16/10/21
A. In team of 5 “a chain is only as strong as its weakest link” 35’ AMRAP Station 1 – 300/250m Row Station 2 – 30 Push Press @40/25 Station 3 – 30 KB R-Swing @32/24 Station 4 – 25/18 Cal AB Station 5 – Rest Only one teammate allowed per station...
Read more15/10/21
A. 6’ EMOM 1 High Hang Squat Clean @50-60% 1’ Rest 6’ EMOM 1 Hang Squat Clean @70-80% 1’ Rest 6’ EMOM 1 Squat Clean @80+% B. For Time (10’ T.C.) 90/70 Cal Row (63/48 Cal AB) 30 Pistols Alt 30 Squat Clean @60/40
Read more14/10/21
A. Back Squat 10’ E2MOM *Set 1 – 5 reps @ 55% of 1-RM *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Then 4’ E2MOM Back Squat 8 reps @ 75-78% B. 3 RFT 10
Read more13/10/21
A. 10’ E2MOM Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps B. 14’ AMRAP 10 Deadlift @100/70 20 Box Jump @75/60 40 DU
Read more12/10/21
A. 8’ EMOM 30”ON/30”OFF max reps of HSPU Strict B. 18’ EMOM Alt. (6 RDS) Min 1- 9 HSPU Min 2- 12 TTB Min 3- 15 Burpees Score: total reps (36 per Round)
Read more11/10/21
A. 8’ E2MOM Barbell Z- Press *Set 1 – 6 reps @ 2111 *Set 2 – 8 reps @ 2111 *Set 3 – 8 reps @ 2111 *Set 4 – Max Reps @ 10X1 with heaviest 8 rep load B. 30’ E10MOM (3 sets) For Time Buy In 1250/1000m Row (60/45 Cal AB) then...
Read more09/10/21
“Team Kelly” In teams of two, 35’ AMRAP 400m Run 30 Box Jumps @60/50 30 Wall Ball @9/6 Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps...
Read more08/10/21
A. 32’E8MOM (4 Sets) 500m Row 400m Run 12 Burpees Box Jump Over @60/50 12 TTB
Read more07/10/21
A. 18’ E2MOM (9 Sets) 3-Position Clean & STOH 1 Power Clean + Push Press 1 Hang Squat Clean + Push Press 1 Squat Clean + Push Jerk Build over the course of the nine sets B. 12’ AMRAP 40 DU 5 Bar MU 10 GTOH @70/50
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