A. 18’ E3MOM (6 sets) Squat Clean x 1.1.1.1 (rest 10 seconds between each single) add load every set B. 3 RFT (10’ T.C.) 10 HSPU 20 DB Push Press @2×22.5/15 60 DU
Read more27/07/21
A. 6’ E2MOM 3 jerk balance B. 6’ E2MOM 3 Tall Jerk C. 15’ E2/30MOM (6 sets) 4 Jerk (push or split) with pause (Dip and hold for 2 seconds at the bottom of the dip, then drive.) D. For time (7’ T.C.) 10 Wall Ball @9/6 1 Push Up 9 Wall Ball 2 Push...
Read more26/07/21
A. Take 10’ to build to today’s heavy Front Squat then B. 8’ E2MOM (4 sets) 3 Tempo Font Squat 32X1 @75% of A. C. 10 RFT (12’ T.C.) 4 pull up 5 KB American Swing @24/16 6 Box jump @60/50
Read more24/07/21
A. In team of two teammate alternate between exercises 30’ AMRAP 20 cal AB 10 burpees box Jump Over @60/50 20 T2B 30 Wall Ball @9/6 400 m Run
Read more23/07/21
A. Take 15’ to build to today’s “heavy-ish” Power Snatch B. 24’ EMOM Alt Odd – 2 Power Snatch TnG Even – 200m Run Score your successful lifts in Kg. For example, if you made 21/24 power snatch @72 Kg, your score would be 21 x 72 = 1512 Kg
Read more22/07/21
A. Take 15’ to build to today’s heavy Push Press B. In teams of two, partners alternating complete rounds 7 RDS (each) (16’ T.C.) 3 Power Clean @60/40 6 STOH @60/40 9 Push Up
Read more21/07/21
A. In a 4’ window 750m Row (45/31 cal AB) then max reps of push up 4’ rest B. 4’ AMRAP 10 Pull up 10 Front Squat @40/30 4’ rest C. 4’ AMRAP 30 DU 10 Push Press @40/30 4’ rest D. 4’ AMRAP 10 burpees 10 Thrusters @40/30 4’ rest E. 4’ AMRAP max
Read more20/07/21
A. Take 15’ to build to today’s heavy Jerk B. 4 RDS In a 2’ Window: 18-25/14-20 Cal AB/Row max reps of Push Press @50/35 2’ rest
Read more19/07/21
A. 12’ EMOM Alt Odd – 30” max reps of Deadlift @80/65 Even – 30” max reps of ring dips (more advanced athletes may perform the dips from high rings starting each set with a muscle-up) B. 4 RFT (11’ T.C.) 10 TTB 15 Box Jump@60/50 20 Wall Bal...
Read more17/07/21
A. In teams of two, with only one partner working at any time 30’ AMRAP 100 DU 80 American Swing @24/16 60 Wall Ball @9/6 40 Burpees 20 TTB
Read more16/07/21
A. 18’ E2MOM (9 sets) Power Snatch + 2 Hang Power Snatch Build in weight during sets B. For Time (9’ T.C.) 50 C2B 25 burpees box jump over @75/60 *Scaled version: 5 RFT 10 C2B 5 Burpees box jump over*
Read more15/07/21
A. 10’ E2MOM (5 sets) 6 Power Clean TnG add load every set B. 4 RFT (14’ T.C.) 80 DU 8 Burpees Pull up
Read more