A. 6’ EMOM 30” max reps of TTB B. 5 RDS 3’ AMRAP 5 burpees TTB 10 burpees Pull Up max reps of OH DB Lunges Alt @22.5/15 2’ Rest
Read more10/08/21
A. 5’ AMRAP max reps of the complex 1 1HSW sx 1 KB Snatch sx 1 1HSW dx 1 KB Snatch dx 2,2,2,2..3,3,3,3..4,4,4,4 … and so on B. In team of two (25’ T.C) 5 RDS each, the athletes start together by reversing the order of the exercises. 250m...
Read more09/08/21
A. 6’ EMOM 30’’ max reps of BAR MU B. 10’ EMOM 1 Heavy Power Clean add load every sets C. 9’ AMRAP 3 Hang Power Clean 2 Front Rack Reverse Lunges 1 STOH @60/40 Unbroken 50 DU
Read more07/08/21
A. In team of two 30’ AMRAP 5 Push up 10 Goblet Squat @32/24 15 Russian Swing 200m run partners alternate rounds
Read more06/08/21
A. 10’ E2MOM 20 KB Lunges @2×24/16 B. 10 RFT (15’ T.C) 10 American Swing @24/16 15 Wall Ball @9/6
Read more05/08/21
A. 20’ EMOM alt odd – 8 Power Clean TnG @50/35 even – 5/3 Pul up strict B. 3 RFT (9’ T.C.) 10 Clean (any style) @70/45 10 burpees box jump over @60/50
Read more04/08/21
A. 12’ E2MOM 4 OHS (from the ground) add load every set B. 10’ AMRAP 10 KB Russian Swing @24/16 10 DB Snatch Alt@22.5/16 10 Box Jump Over @60/50
Read more03/08/21
A. 10’ E2MOM 5 Hang Squat Clean add load every set B. 5 RDS 2’ AMRAP 3 Hang Power Clean @60/40 6 STOH 9 Front Squat then max reps of burpees 2’ Rest
Read more02/08/21
A. 10’ E2MOM 5 Shoulder Press add load every set then B. in a 5’ window find 3 RM of Shoulder Press C. 8’ AMRAP 10 Thruster @50/35 15 TTB 50 DU
Read more31/07/21
A. “Get A Grip” (30’ T.C.) Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk @40/30 The complex must be run Unbroken. When the athlete removes his hands from the...
Read more30/07/21
A. 6’ AMRAP 12 Power Snatch @40/30* 12 Wall Ball @9/6 4’ rest B. 6’ AMRAP 12 Hang Squat Clean @40/30* 12 DB Snatch alt @22.5/15 4’ Rest 10’ AMRAP 1600m Run then max reps of burpees lat bb *no drop. If you drop it you must start again
Read more29/07/21
A. 15’ to find an heavy, but not necessarily 3-RM Deadlift B. In teams of two, alternate rounds 7 RFT (each) 5 Deadlift @120/80* 5 C2B *No Drop. If you drop all the team must to perform 20 burpees in syncro
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