A. 15’ E3MOM (5 set) Max Reps UB Back Squat @BW start from the ground B. 16’ EMOM Alternating Station 1: 10 DL @BW Station 2: 10 Pull Ups
Read more25/05/20
A. 20’ E2MOM 3 reps 2” Halting Snatch Deadlift + Snatch Pull + Power Snatch Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull. B. 12’ EMOM Station 1: max reps UB T2B Station 2: rest
Read more23/05/20
A. 15’ Rowing for max meters or AB for max Cal 10’ rest B. 15’ AMRAP 5 Squat Clean @60/40 10 Push Jerk 15 DL 10’ Rest
Read more22/05/20
A. 12 E90”MOM (8 sets): Back Squat Complex 4 Power Clean + 8 back squat B. 12’ AMRAP 400m Run 40 Kb Russian Swing
Read more21/05/20
A. 12’ E2MOM Power Clean + Squat Clean increase load B. 6 RFT (12’ Time cap) 12 SDHP @40/30 12 Front Squats @40/30 12 BB Row @40/30
Read more20/05/20
A. 15’ E90”MOM (10 sets): 5 Push Press @50/35 10 Burpees Over the Barbell B. 9’ AMRAP 10 Clea&Jerk @60/40 50 Double Unders
Read more09/03/20
A. Every 5’ for 35’ (7 rds) Row 500 m 5 Thrusters @60/40 10 Burpees Over the Barbell
Read more07/03/20
A. In teams of 5 35’ AMRAP Station 1 – 300m Row Station 2 – 30/20 Push-Ups Station 3 – 30 Box Jump Overs @60/50 Station 4 – 30 Goblet Squats @24/16 Station 5 – rest score : calculate only completed stations, it all rotates together, only one...
Read more06/03/20
A. 15’ E90’’OM (10 sets) 5 Hang Power Clean UB* 15 HR Push UP * Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds. B. 5 RFT 5 burpees 10 TTB 15 Wall Ball @9/6
Read more05/03/20
A. 10’ E2MOM BB Front Rack Alternating Reverse Lunges x 20 reps Choose a load extremely challenging B. For time: 75 DU 50 Wall Ball @9/12 25 Burpees 50 Wall Ball 75 DU
Read more04/03/20
A. 12’ E2MOM Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @ 85% B. “HALF MARY” 10’ AMRAP 5 Handstand Push-Ups
Read more03/03/20
A. 12’ E90’’OM (8 sets) 4-Stop Halting Snatch Deadlift + Hang Snatch* *Pause for 2” at each of the following positions: -5 cm off the floor -mid-patella -mid-thigh -high end – then stand fully, descend to mid-thigh and perform 1 hang squat snatch...
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