A. Snatch PVC/BB warm up 3 Snatch DL 3 Snatch Pull 3 Muscle Snatch 3 Snatch balance 3 Snatch drop 3 snatch B. W/empty BB 2 RDNF • 5 Hi-Hang Squat Snatch w/ 3” Pause in Hi-Hang (Power Pos.) and Bottom Position • 5 Hang Squat Snatch w/ 3” Pause in...
Read more18/12/17
A. Snatch PVC/BB warm up 3 Snatch DL 3 Snatch Pull 3 Muscle Snatch 3 Snatch balance 3 Snatch drop 3 snatch B. W/empty BB 2 RDNFT • 5 Hi-Hang Power Snatch w/ 3” Pause in Hi-Hang (Power Pos.) and Catch Position • 5 Hang Power Snatch w/ 3” Pause in...
Read more16/12/17
A. 2’ Max Cal Bike Assault rest 1’ B. 2’ Max Cal Rower rest 1’ C 2’ Max reps of HSPU rest 1’ D. 2’ Max reps of Pull Ups rest 1’ E. For time 15-12-9 Power Clean @80/60 HSPU Strict
Read more15/12/17
A. 16 E2MOM (8 sets): Clean Deadlift + Clean from 5 cm Below the Knee + Jerk Build over the course of the 8 sets B. 20’ E10MOM (2 sets) 600 Meter Row 20 Burpee Box Jump-Overs @50/60 10 Deadlifts @120/80
Read more14/12/17
A. 18’ E2MOM (9sets) Clean & Jerk *Sets 1-5 = 2 reps @ 70-90% (building) *Sets 6-8 = 1 rep @ 90% B. 3 RDS 3’ time cap 500 m Row /1000 m Bike in the remaining time max reps American Swing @24/16 3’ Rest
Read more13/12/17
A. 15’ to find 2 RM of Deadlift B. 10’ to find 1 RM of Muscle snatch C. 10’ to find 1 RM of Hang power snatch D. 6’ AMRAP 6 hang squat snatch 6 burpees over the BB
Read more12/12/17
A. 40’ EMOM alternating 12/8 cal Bike assault 12 T2B 15/12 cal Rower 35 DU
Read more11/12/17
A. 12’ E2MOM ( 6 sets) Back Squats: *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% B. 12’ AMRAP 5 Blindos
Read more09/12/17
A. In teams of two, 35’ AMRAP 400 m Row 20 Box Jumps @60/50 20 Wall Ball @9/6 Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will row 400 meters, Partner B will perform 20 Box Jumps, Partner A...
Read more08/12/17
FESTIVITA’
Read more07/12/17
A. 20’ to find 1-RM Push Press B. 18’ E6MOM (3 sets) for times: Row 500 Meters/ Bike 1000 m 20 Push Presses @50/35 15 Toes to Bar
Read more06/12/17
A. 8’ E2MOM ( 4sets) Front Squat *Set 1-2 – 5 reps @ 65-70% *Set 3-4 – 5 reps @ 70-75% then 10’ to find 5 RM Front Squat B. For Time 15 Pull Ups 10 Box Jump @60/50 5 OHS (from floor) @60/40 10 Box Jump @60/50 15 Pull Ups Rest 3’ and...
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