A. 12′ AMRAP 12 Push Press @50/35 12 Wall Ball 9/6 Rest exactly 10′ B. 12′ AMRAP Row 250mt Rest 20″
Read more15/01/18
A. Take 20’ to build to a 1RM Thruster (rack allow) B. 3RFT 20 Hang Power Clean @50/35 20 Box Jumps 20 Burpee-Pullups
Read more13/01/18
A. Take 20’ to build to a 1-RM Clean & Jerk B. 5 RFT 5 Shoulder to Overhead @60/40 15 Pull Ups 20 DU
Read more12/01/18
A. Take 20’ to build to a 3RM Deadlift B. 5 RFT 10 Deadlifts @100/70 15 Toes to Bar 50 DU
Read more11/01/18
A. 12’ E90’’MOM (8 sets) 2 Front Squat @75% 1 RM B. 5 RDS Time cap 3’ 500m Row/1200m AB Amrap Thrusters @20/15 Rest 1’
Read more10/01/18
A. 2 RDS 30’’ Side Plank (left) 30’’ Scapular Circles from Push-Up Position 30’’ Side Plank (right) 30’’ Supinated-Grip Hang from Pull-Up Bar Rest 30’’ B. Take 10’ to build an heavy Hang Power Snatch C. For Time 50 Cal Assault Bike 100 Air Squat...
Read more09/02/18
A. In 15’ Find 5 TnG Power Snatch @AHAP B. 10’ EMOM 5 Power Snatch @90% of A C. For Total reps 7’ of Burpees box jump over @60/50
Read more09/01/18
A. 4 RDS Single Arm KB Press x 8 reps each arm Rest 90’’ B. 12’ AMRAP 10 Push Press @40/30 10 Alternating Overhead Reverse Lunges @40/30 10 Burpees Over the Barbell C. 9’ E90”MOM (6 sets) Station 1 – Reverse Snow Angels x 20 reps (slow &...
Read more08/01/18
A. 15’ EMOM (15 sets) 1 Hang squat clean Build over the course B. For Time 50 DU 50 Box jump over @60/50 50 DL @BW-3/4BW 50 Wall Ball @9/6 50 DL @BW-3/4BW 50 Box jump over @60/50 50 DU
Read more06/01/18
A. Take 15-20 minutes to build to a 1-RM Push Press B. 12’ AMRAP 3 HSPU 6 Push Ups 9 Pull-Ups 30 Double-Unders
Read more05/01/18
A. Take 20’ to build an heavy, but not necessarily 1-RM Clean B. 15’ E5MOM (3 sets) for times of: 30/20 cal Assault Bike 9 Power Cleans @85/60
Read more04/01/18
A. 16’ E2MOM (8 sets): Clean & Jerk *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ 70% *Sets 5-6 = 1 rep @ 80% *Sets 7-8 = 1 rep @ 90% B. 20’ AMRAP 20 Thrusters @60/40 20 Pull-Ups 20 Burpees Over Bar (compare results to 02/01/17)
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