A. 8’ EMOM 1 Snatch @80%. B. 5 RFT 5 Power Snatch @50/35 7 OHS 9 Burpees lat BB
Read more09/06/20
A. 14’ E2MOM 5 Front Squat Add weight every sets if possible From the ground B. 3 RFT 30 Wall Ball @9/6 20 Box Jump @60/50 10 Burpees
Read more08/06/20
A. 14’ E2MOM 5 Push Jerk Add weight every sets but work on cycling the barbell. From the ground B. 4 RDS 3’ AMRAP 70 DU 10 Push up HR Max Reps of Burpees Box Jump Over @60/50 90” Rest
Read more06/06/20
A. 12’ E90”MOM (8 sets) 3 Snatch Lift Offs + Snatch Build in loads over the course B. For Time 3RDS of 6’ Time Cap 10 Hang Power Snatch @60/40 20 Box Jump Overs @60/50 400m Run
Read more05/06/20
A. 12’ EMOM 5 barbell Z press add weight every rounds if possible B. 12’ AMRAP 10 DB Snatch alt. @22.5/15 250 m Row/SkiErg-15/12 Cal AB 10 DB Push Press (5+5) 250 m Row/SkiErg-15/12 Cal AB
Read more04/06/20
A. For Time 100 American Swing @max load B. 15’ AMRAP 10 One Arm KB Swing SX @24/16 30 DU 10 One Arm KB Swing DX 30 DU 20 Kb Russian Swing 30 DU
Read more03/06/20
A. one set of max reps UB @40/25 of Front Squat then 5’ EMOM 20% of max reps B. For Time 18-15-12-9 Hang Squat Cleans @60/40 Burpees lat Barbell
Read more01/06/20
A. 18’ E2MOM Split or push Jerk x 4 reps From the ground B. 12’ AMRAP 6 C&J @60/40 8 burpees 12 Alternating Overhead Reverse Lunges
Read more30/05/20
A. 36’ E6MOM (6 sets) 400m Run 15 OHS @70/50 15 Box Jump Over @60/50
Read more29/05/20
A. 12’ E2MOM (6set) Max Reps UB push press @3/4 BW man -1/2 BW Woman start from the ground B. 15’ E5MOM (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats
Read more28/05/20
A. 15’ E3MOM (5 set) Max Reps UB Front Squat @BW start from the ground B. 12’ EMOM Alternating for max reps (4 rds) -30” Russian Twist -30” Tuck Ups -30” Flutter Kicks C. 7’ EMOM 5 strict Pull up
Read more27/05/20
A. 15’ E3MOM (5 sets): Row 250-200m/ 15-10 Cal AB 15 Burpee over the Erg 10’ Rest B. For Time 21/15/9 Front Squat @60/40 Sit Up
Read more