A. In a 15’ window find 1 RM of Power Snatch B. 5 RFT (15’ T.C.) 3 Power Snatch @80/55* 12 Pull up *Power Snatch must be heavy, ideally more then 85
Read more07/09/21
A. 10’ E2MOM Front Squat 5 reps @ 60% 3 reps @ 80% 1 rep @ 90% 5 reps @ 75% 5 reps @ 80% B. 5 RDS 3’ AMRAP 3 Squat Clean @60/40 6 Push-Up 9 Air Squat 1’ Rest
Read more06/09/21
A. 9’ E90”MOM (6 sets) 3 Power Clean TnG @50-60% B. 6 RDS (30’ T.C.) 25/18 Cal AB- 35/25 Cal Row 7 Power Clean* Rest 3’ *Sets 1-3 @ 65% *Sets 4-6 @ 70%
Read more04/09/21
A. In a 12’ window find 1 RM of Thuster B. “Rabbit’s Delight” Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it...
Read more03/09/21
A. 4’ AMRAP max reps of burpees rope climb B. “Cindy” 20’ AMRAP 5 Pull-Up 10 Push-Up 15 Squat
Read more02/09/21
A. 18’ E3MOM 5 Deadlift add load every set B. For Time (11’ T.C.) 1000m Row (60/48 Cal AB) 150 DU 30 HSPU
Read more01/09/21
A. 10’ E2MOM Back Squat 5 @60% 5 @70% 3 @80% 1 @90% 10 @70% B. 2 RDS 5’ AMRAP 500m Row 50 KB AM Swing @24/16 in the remaining time max reps of pull up 5’ Rest
Read more31/08/21
A. 12’ EMOM Minute 1 – 15” of Bar Mu Up Minute 2 – 30” of Bar Mu Up Minute 3 – 45“ of Air Chair Swing Minute 4 – Rest No Bar Mu? C2B B. 10’ AMRAP 4 Power Clean UB@80/55 6 Box Jump @75/60 8 burpees
Read more30/08/21
A. In a 15’ window find 1 RM of Squat Clean B. 5 RDS 3’ AMRAP 3 Front Squat @60/40 6 Box Jump @60/50 9 TTB 1’ Rest
Read more28/08/21
A. 4 RDS each (40’ T.C.) In teams of five: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Wall Ball @9/6 Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not...
Read more27/08/21
A. 9’ EMOM Alt (3 sets) 1- 3 Bar MU 2- 40 DU 3- 40” Hollow Body B. For Time (15’ T.C.) buy in 1200m Run then 5 RDS 20 KB American Swing 10 Push Up
Read more26/08/21
A. 20’ E2MOM Clean & Jerk 1.1 start from 60% untill 95%+ B. For Time (10’ T.C.) 15 Burpees Pull up 30 C&J @60/40 15 Burpees Pull up
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