A. Take 15’ and build 1-RM Power Clean (compare with 24/08) B. 3 RDS 3’ AMRAP 500m Row Dumbbell Ground to Overhead x Max reps @2×22.5/15 Rest 3’
Read more06/10/20
A. 15’ to find 5 RM of Push Jerk B. 15’ EMOM alternating Minute 1 – 40” max cal Row/AB Minute 2 – 40” max HSPU Minute 3 – 40” Max DU
Read more05/10/20
A. 12’ E3MOM 6 Front Squat @75-80% B. In a 10’ Window buy in 1000m Row then, in the remaining time Amrap 30 Wall Ball @9/6 20 Push Up
Read more03/10/20
A. In 15 minutes find 3-RM Deadlift B. In teams of two, 7 RFT (each athlete) 5 Deadlift* 5 C2B *Load with approximately 65-70% of today’s heavy triple from part A
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A. 12’ E2MOM 3-Position Squat Snatch high hang, hang, floor Build in load over the course B. 7’ AMRAP 7 Overhead Squats @60/40 30 DU 7 Toes to Bar
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A. Take 15 minutes to build to a 1-RM of Front Squat B. “Sage at 20″ 20’ AMRAP 20 Thrusters @60/40 20 Pull-Ups 20 Burpees lat Barbell
Read more30/09/20
A. 12’ E2MOM 3 Floor Press build in weight during sets B. 5 RFT * 3 Hang Power Clean @70/45 4 Alternating Reverse Lunges (FR) 1 STOH 60 DU *complex UB
Read more29/09/20
A. 12’ E2MOM 3 Shoulder Press build in weight during sets B. 8’ AMRAP 10 Power Clean @70/45 15 Pull Up 50 DU
Read more28/09/20
A. 20’ E2MOM 4 Power Clean TnG Build in load over the course B. For Time (7’ T.c.) 25 Thrusters @40/30 100 Du 25 Thrusters @40/30
Read more26/09/20
A. In teams of two 30’ AMRAP 6 KB Snatch (3+3)@24/16 10 KB Am Swings 15 Goblet Squat 200 Meter Run P.s.: one partner working at a time
Read more25/09/20
A. 12’ E2MOM 4 OHS build in weight during sets B. 5 RDS 2’ AMRAP 3 Hang Cleans @60/40 6 Shoulder to Overhead 9 Front Squats Burpees x Max Reps 2’ Rest
Read more24/09/20
A. 12’ E2MOM 5 Push Press build in weight during sets B. For time: 10 Wall Ball @9/6 1 Push Jerk @60/40 9 Wall Ball S 2 Push Jerk 8 Wall Ball 3 Push Jerk … 1 Wall Ball 10 Push Jerk
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