A. 10’ EMOM 5 Strict HSPU Scale reps if needed B. 3 RFT 30 Box @60/50 12 HSPU kipping 12 American Swing @32/24 30 Wall ball @9/6
Read more22/08/18
A. 12’ EMOM Snatch (squat) 1′: 2@50% 2′: 2@55% 3′: 2@60% 4′-5′: 1@70% 6′-7′: 1@75% 8′-9′: 1@78% 10′-11′: 1@80% 12′: 1@85% B. 7’ AMRAP 2 Snatch (any style) @50/35 2 T2B 4...
Read more21/08/18
A. 15’ to find 1 RM of Front Squat + Power Jerk B. 10’ to find 5 RM Push Press C. 8’ AMRAP 40 burpees lateral BB 30 Front Squat @50/35 5 Bar MU
Read more20/08/18
A. 10’ E2MOM Back Squat 3@80% B. 24’ EMOM alternating 15 Russian Swing @32/24 12 Burpees target @15cm 12 Push Up hand release
Read more18/08/18
“The Grinder” 30’ E2MOM alternating – 400 m RUN – 30 Wall Ball @9/6 – 400 m RUN – 15 pull up Strict – 15 Burpees Box Jump Over
Read more08/08/18
A. 5 RDS 1’ Max Reps GTOH @50/35 1 rest B. For Time 100 DU 1000 m Row/800 AR-SkiErg /2000 AB/BikeErg 100 Box Jump Over @60/50
Read more07/08/18
A. 20’ to find 1 RM of Power Snatch B. Open 14.1 10’ AMRAP 30 DU 15 Power Snatch @35/25
Read more06/08/18
A. 10’ E2MOM OHS 10@60% 1 RM Snatch B. For Time (20’ time cap) 1000 m Row 50 Wall Ball 20 Pull up strict 50 Wall Ball 1000 m Row
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A. 12’ to find 5 RM of Deadlift B. 16’ AMRAP 10 UB Thrusters @60/40 16 Pull Up 24 American Swing @32/24 if drop the BB during Thrusters perform 400 m Run
Read more03/08/18
A. 5 RDS for meters 3’ Row/AB/AR/BikeErg/SkiErg 3’ Rest B. 2 RFT (5’ Time Cap) 10 Front Squat @80/55 (no rack) 10 Burpee PU
Read more02/08/18
A. Every 90” X 9’ (6 sets) Snatch Push Press + OHS (5+1) @70% Snatch B. 12’ AMRAP 8 deadlifts @100/70kg 16 wallball @9/6kg 24 box jumps @60/50
Read more01/08/18
A. 10’ E2MOM Back Squat 5@75% B. 6’ AMRAP 150 DU 30 pullups Then, in the remaining time, AMRAP of Ring MU Rest 2’ Complete 1 Clean (any style) every minute for 10 minutes at a preselected weight. Score = weight x successful lifts
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