A. 14’ E2MOM Back Squat Set 1 – 3 reps @ 75% Set 2 – 2 reps @ 80% Set 3 – 1 rep @ 85% Set 4 – 3 reps @ 80% Set 5 – 2 reps @ 85% Set 6 – 1 rep @ 90-95% Set 7 – max reps @70% B. For
Read more13/07/21
A. “Jackie” (9’ T.C.) For Time 1000 m Row 50 Thrusters @20/15 30 Pull Up B. 3 RDS 4’ AMRAP 500m Row 20 Wall Ball @9/6 then max Reps of Pull Up 4’ Rest
Read more12/07/21
A. 12’ E2MOM (6 sets) KB Bulgarian Split Squat x 8 reps each @2X24/16 B. 10’ AMRAP 10 TTB 10 KB Russian Swings @24/16 10 Box Jump @60/50
Read more10/07/21
A. 10’ AMRAP in team of two one work/one rest Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Push Press x 1 rep @50/35 Every complex closed all team perform 5 burpees. alternate teammate every complex. B. 18’ AMRAP 9 Burpee Box...
Read more09/07/21
A. BB Cycling 8’ EMOM 25” Max Reps C&J TnG UB @60/40 35” Rest drop the BB, the set is over B. 5 RFT (20’ t.c.) 400m Run 5 Ground to Overhead @70/45 10 C2B
Read more08/07/21
A. In a 20’ window find 1RM of Deadlift B. For Time (t.c. 9’) 21-15-12-9 Cal Row Deadlift @80/55 (no drop)* *drop= 5 burpees Cal AB instead Row = 16-11-9-7
Read more07/07/21
A. 10’ E2MOM (5 sets) 3 Back Squat @80-85% B. 5 RDS 2’ AMRAP 250m Row Max Reps of Squat Clean @60/40 2’ Rest
Read more06/07/21
A. 12’ E2MOM (6sets) Push Press *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s 1-RM B. 12’ AMRAP 10 Burpees 20 Alt Reverse Lunges KB front Rack @24/16 30 DU
Read more05/07/21
A. 10’ E2MOM (5 sets) 3 Front Squat @80-85% B. For Time (15’ t.c.) 42-30-18 Cal Row DB Hang Snatch alt.@22.5/15
Read more03/07/21
A. In teams of four, 8 RDS each for max reps/cal : 60’’ cal Row 60’’ DB Snatch Alt @22.5/15 60’’ Thrusters @35/25 60” Rest
Read more02/07/21
A. 18’ E3MOM (6 sets) 10 Deadlift UB @80/55 (no drop)* 10 Box Jump @75/60 *drop= 5 burpees B. 8’ AMRAP 5 Hang Squat clean @70/45 10 burpees lat barbell
Read more01/07/21
A. In a 15’ window find 1RM of Snatch B. 20’ EMOM Alt even: 30” max cal AB/Row/SkiErg/Bikerg odd: 3 Power Snatch @60/40 UB TnG
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