A. 18’ E2MOM (9 Sets) 3-Position Snatch (high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position) Build over the course of the nine sets B. 3 RDS for max reps 3’ AMRAP 600/500m Row then max reps of Pull-Up 3’...
Read more05/10/21
A. 20’ E2MOM 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean build in load during sets B. 2 RFT (13’ T.C.) 30/21 Cal Assault Bike 60 KB Russian Swings @24/16 60 Goblet Squats @24/16
Read more04/10/21
A. 8’ EMOM Strict Shoulder Press x 1 rep Start from 55% and add load every sets 2’ rest then 6’ E2MOM Strict Shoulder Press x 1 rep Find 1 RM B. 6’ AMRAP 10 Push Press @50/35 10 Burpees 2’ rest C. 6’ AMRAP 10 Push Jerk @60/40 30 DU
Read more02/10/21 Perry’s Birthday (45)
In team of 3 In a running clock (45’ T.C.) A. 9’ AMRAP (the team chooses the specialist) 2 rope climb 10 Pull Up 19 Kb American Swing @24/16 76 DU (to divide at will) 3’ Rest B. 9’ AMRAP (teammates alt. tasks) 2 Squat Clean @40/25 10 Front Squat...
Read more01/10/21
A. 10’ E2MOM Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 75% x 2 reps *Set 5 – 85% x 2 reps B. 3 RFT (18’ T.C.) 400m Run 20 KB Snatch RKC (10+10) @24/16 400m Run 10
Read more30/09/21
A. 10’ E2MOM *Set 1 – 5 reps @ 55% of 1-RM *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 85% Then 4’ E2MOM Back Squat 10 reps @ 70-75% B. For Time (18’ T.C.) 500m
Read more29/09/21
A. 8’ EMOM 30” ON/ 30” OFF 2 rope climb B. 4 RFT (20’ T.C.) 30/21 Cal AB 20 Lunges with KB Farmer’s Carry @2×24/16 50 DU 20 Lunges with KB Farmer’s Carry @2×24/16
Read more28/09/21
A. 12’ E3MOM (4 sets) 20/15 Cal AB – 21/17 Cal Row 20 DB OH Squat (10+10) @22.5/15 3’ Rest B. 12’ E3MOM (4 sets) 15/10 Cal Row – 12/10 Cal AB 20 DB OH Lunges (10+10) @22.5/15 3’ Rest C. 12’ AMRAP 12 Push Press @40/30 12 Hang Squat...
Read more27/09/21
A. In a 20’ Window find 1 RM of Pause Back Squat @32X1 B. “jackie” For Time (11’ T.C.) 1000m Row or 60/48 Cal AB 50 Thusters @20/15 30 Pull Up
Read more25/09/21
A. In team of two For Time 50 Burpees (this must be completed before anything else) 200 KB AM Swing @24/16 200 Box Jump @60/50 2000m Row or 120/96 Cal AB 50 Burpees (this must be completed at the end of all) Tasks can be partitioned and completed...
Read more24/09/21
A. 4’ EMOM 20 DU + 4 Power Clean @55% 1’ rest 6’ E90”MOM (4 sets) 30 DU + 3 Power Clean @70% 1’ rest 8’ E2MOM (4 sets) 40 DU+ 2 Power Clean @90% B. For Time (10’ T.C.) 2000m Row or 120/96 Cal AB
Read more23/09/21
A. 10’ E2MOM 1 Snatch High Pull + Squat Snatch + OHS start from 50% of 1RM, find an heavy complex B. For Time (15’ T.C.) 30 ttb 40 DB Snatch @22.5/15 50 DB Box step over @60/50 40 DB Snatch @22.5/15 30 ttb
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