A. In teams of two 10 RFT (35’ T.C.) 10 Dumbbell Hang Clusters @2×22,5/15 10 Burpees 22/18 cal Assault Bike
Read more29/06/21
A. In a 15’ window find 20 reps max load of back squat (yes, 20 reps) B. 2 RDS for max reps in a 5’ Window 30/24 cal AB or 500/400m Row then Max reps of wall ball @9/6 2’ rest
Read more28/06/21
A. In a 15’ window find 1RM of the following complex: 2 Hang Power Clean + 1 Hang Squat Clean + 2 Front Squat + 1 STOH B. in a 10’ window perform: 30 Burpees 30 Wall Ball @9/6 30 American Swing @24/16 30 Goblet Squat @24/16 30 TTB then max reps...
Read more26/06/21
A. 2 RFT (35’ T.C.) 90/70 Cal Row (63/49 AB) 70 Wall Ball @9/6 50 Power Snatch @35/25 40 Burpees lat BB
Read more25/06/21
A. 12’ E2MOM Hang Squat Snatch + Squat Snatch add weight every round, start from 50% of 1RM B. 15’ AMRAP 400m Run 20 TTB
Read more24/06/21
A. 20’ E2MOM 1 Clean liftoff + 1 clean&Jerk add weight every round, start from 50% of 1RM B. Barbell Cycling 13 RFT (10’ T.C.) 3 Clean&Jerk TnG @50/35* 3 Burpees lat BB *drop BB before 3th rep = restart
Read more23/06/21
A. For Time (25’ T.C.) 1000m Row (60/48 cal AB) 20 Front Squat @60/40 30 Pull Up 1000m Row 30 Pull Up 20 Front Squat 1000m Row B. 8’ Tabata Core Alt -Superman Hold -Hollow Body -Elbows Plank -Russian Twist
Read more22/06/21
A. Take 20’ and build a 1-RM of Power Clean B. “FRAN” (7’ T.C.) 21-15-9 Thruster @40/30 pull up
Read more21/06/21
A. 8’ E2MOM 10 Push Press add weight every round, start from 50% of 1RM B. 4’ AMRAP 20 DU 10 Air Squat 3’ Rest 4’ AMRAP 5 Man-Maker @22.5/15 10 Box Jump @60/50 3’ Rest 4’ AMRAP: 5 Ring MU 10 Push-Up
Read more19/06/21
A. In a 18’ window find 1 RM of the following complex: 1 Squat Snatch + 3 Overhead Squats B. For time (12’ T.C.) 15-12-9-6 Power Snatch @50/35 Box Jump @60/50 then 600m Run
Read more18/06/21
A. In a 15’ window find 2RM of Cluster TnG B. 6 RFT In a 60” window 10 KB AM Swing @24/16 max reps of thrusters @30/25 1’ Rest
Read more17/06/21
A. In a 20’ window find 1 RM of Front Squat B. 4 RFT (12’ T.C.) 30 DU 20 American Swing @24/16 10 HSPU
Read more