A. 12’ E2MOM 4 Jerk (2” pause in receiving position) B. 3 RFT (12’ T.C.) 15 Deadlift @70/45 12 Hang Power Clean 9 Front Squat 6 STOH
Read more15/06/21
A. “Barbara” 5 RFT (35’ T.C.) 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 3’ Rest between each round.
Read more14/06/21
A. in a 10’ window find 5 heavy Power Clean TnG B. In team of two, alternating complete rounds 18’ AMRAP 3 Power Clean @60/40 6 Burpees over the BB 9 Wall Ball @9/6
Read more12/06/21
A. For Time (35’ T.C.) 75 KB Russian Swings (heavy) 400m Run 50 Thrusters @20/15 400m Run 30 Burpees 400m Run 10 Bar MU 400m Run 30 Burpees 400m Run 50 Thrusters @20/15 400m Run 75 KB Russian Swings (heavy)
Read more11/06/21
A. 10’-12’ split jerk tecnique Tall Jerk Jerk Balance drop to split jump to split B. 12’ E2MOM 3 Split Jerk build in load over the course of the sets. C. 6’ AMRAP 3 Hang Squat Clean @60/40 3 burpees lat BB 6/6..9/9..12/12..
Read more10/06/21
A. Take 12’ and build a 3-RM of Front Squat B. 4’ AMRAP Clean&Jerk @50/35 for max reps 2’ rest C. 4’ AMRAP Wall Ball @9/6 for max reps 2’ rest D. 4’ AMRAP Assault Bike for max cal
Read more09/06/21
A. 12’ E2MOM 3 Hang Squat Snatch (pause in the receiving position for 2”) build in load over the course of the sets. B. 5 RDS in a 2’ window 300/250m Row (16/12 cal AB) burpees box jump over @60/50 for max reps 2’ rest
Read more08/06/21
A. 14’ E2MOM Back Squat 5 reps @55% of 1-RM 5 reps @60% 3 reps @70% 2 reps @80% 2 reps @90% 10 reps @70% 10 reps @75% B. For Time 21-15-9 Hang Power Clean @60/40 C2B
Read more07/06/21
A. 12’ E2MOM Snatch Balance x 6 reps B. 3 RDS 4’ AMRAP 500m Row 20 Box Jump @60/40 then Double-Unders x Max Reps Rest 4’
Read more05/06/21
A. In a 15’ window find 1 RM of Clean & Jerk B. For time (15’ T.C) 800m run 30 Ground to Overhead @60/40 800m run
Read more04/06/21
A. 12’ E2MOM 3 Hang power Snatch build in weight during sets B. 3 RFT (15’ t.c) 400m Run 20 Box Jump @60/50 10 HSPU
Read more03/06/21
A. 12’ E2MOM 5 Push Press Build in weight during sets B. 12’ AMRAP 10 Pullup 15 Thrusters @40/30 30 DU
Read more