A. “MORRISON” For Time (24’ T.C.) 50-40-30-20-10 Wall-ball @9/6 Box jumps @60/50 KB AM swings @24/16 – Step down from the box. B. Core Conditioning 6’ AMRAP 15 wall ball sit-up :30 plank hold (forearms)
Read more05/09/24
04/09/24
A. MASTER EVENT 10 (50-54) For Time (8’ T.C.) 8-12-16 Single DB thrusters @22.5/15 Bar MU B. 15’ AMRAP 20 Cal Row/AB 15 Double trouble push press (1 arm KB 24/16, 1 arm DB 22,5/15) 10 TTB
Read more03/09/24
A. For Time (10’ T.C.) 3-6-9-12-15-18-21 KB AM Swing @24/16 Box Jump Over @75/60 B. Conditioning challenge: 20:00 to establish max meters on a machine of your choice.
Read more02/09/24
A. 8’ AMRAP 20 Lunges Alt 20 Burpees B. 8’ EMOM Alt Min 1 |2 DB Squat Snatch alt Min 2 |1 Turkish get-ups/arm C. For Time (8’ T.C.) 21/15/9 1 DB Devil Press Alt @22.5/15 DB Goblet Squat D. 8’ EMOM Alt Min 1 | :30 max pull up Min 2 | :30 max
Read more31/08/24
A. In team of two OPERATION RED WINGS For Time (30’ T.C.) 1200m Run then 16 RDS 8 TTB 8 burpee box jumps @60/50 then 47 goblet squats @32/24 – Run together. – One partner completes a full round of the couplet before switching. – Split all other...
Read more30/08/24
A. 10’ E2MOM 1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk 60-65-70-75-80 % Of 1 RM of Spilt Jerk B. 4 RFT (20’ T.C.) 600m Run 75 DU
Read more29/08/24
A. 10’ EMOM 1 Snatch Start @60% ca. If you fail you can’t repeat B. 12’ AMRAP 15 Deadlift @60/40 10 Push press 5 press
Read more28/08/24
A. 5 RFT (8’ T.C.) 15 Sit UP 10 HSPU B. In a 12’ Window Find 1 RM of the following complex: 3 Power Snatch 2 OHS 1 snatch Balance C. 3 RFT (9’ T.C.) 20 DB Hang Power Snatch alt @22,5/15 20 DB OH Lunges alt
Read more27/08/24
A. In 12’ Window Find 1 RM of Spilt Jerk B. 2 RDS 6’ AMRAP 6 BAR MU 12 C2B 18 Pull up In the remaining time max reps of Wall ball @9/6 4’ rest
Read more26/08/24
A. In a 10’ Window Find 1 RM of the following complex: 4 Deadlift 3 Hang Power Clean 2 Front Squat 1 STOH B. 8 RDS Every 3’ For time (T.C. 90’’ each) As a complex UB 7 hang power clean @50/35 6 front squat 5 STOH 5 burpees
Read more24/08/24
A. For Time (10’ T.C.) 6 RDS 7,5 m HS Walk 1’ rest btw set *instead “for time” work on practice B. In team of two For Time (20’ T.C.) 160 DU 160 sit-ups 160 DU 160 DB push press @2×22,5/15 160 DU 20 rope climb – Split the work as desired.
Read more23/08/24
A. “Nancy” 5 RFT (13’ T.C.) 400m Run 15 OHS @40/30 10’ Rest B. For Time (13’ T.C.) 15 box jump @75/60 400m Run 20 box jump @60/50 400m Run 25 box jump @50/43* 400m Run *jump from a 20 kg plate close to box
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