A. 18’ E2MOM (9 sets): Hang Snatch + Snatch Build over the course of the 8 sets to something heavy-ish for today. B. 14’ AMRAP 12 Wall Ball @9/6 12 Burpees
Read moreDT 27-05-17
A. 16’ E2MOM (8 sets): Push Press x 2reps Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ B. 21’ EMOM Minute 1 – Russian Kettlebell Swings x 15 reps @24/16 Minute 2 – Push Press x 15 reps @40/25 Minute 3 – 50 DU
Read moreDT 26-05-17
A. 20’ E2MOM (10 sets): Squat Clean x 1.1 (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ B. 10’ AMRAP 5 Clean&Jerk @85/60 10 Burpees Over the Barbell 15 Toes to Bar
Read moreDT 25-05-17
A. 10’ E2MOM (5 set) Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% then 6’ E3MOM (2 set) Back Squat x 1 rep @ 101+% B.
Read moreDT 24-05-17
A. 10’ E2MOM Deadlift x 6 reps @20X1 @70% of 1 RM B. Four sets for times of: 4’ Time Cap 40/30 Cal Row 20 Wall Ball @9/6 15 Deadlifts @120/80 Rest 4’ minutes
Read moreDT 23-05-17
A. Snatch Barbell Warm-Up Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee 5 reps of each @ 20/15 kg B. Every 90 seconds, for 9 minutes (6 sets)...
Read moreDT 22-05-17
A. 24’ E2MOM (12 sets): Power Clean *Sets 1-3 = 3 reps @ 60% *Sets 4-6 = 2 reps @ 70% *Sets 7-9 = 1 rep @ 80% *Sets 10-12 = 1 rep @ 90% B. 15’ AMRAP 20 DU 5 Thrusters @50/35 15 C2B
Read moreDT 20-05-17
A. 20’ E5MOM 40/30 Cal Assault Bike Or 50/40 cal Rower Or 800 m RUN B. 18’ AMRAP Run 400 Meters 20+20 Kettlebell 1Arm Swings (24/16 kg)
Read moreDT 19-05-17
A. 10’ E2MOM Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% Then One set of: Back Squat x Max Unbroken Reps @ 90% B. For Time
Read moreDT 18-05-17
A. 12’ E2MOM (6 sets): Snatch x 1 rep Build to approximately 85% of your 1-RM. B. For Time 42-30-18 Wall Ball Sit Up Every 1’ perform 5 burpees
Read moreDT 17-05-17
A. 24’ E2MOM (3 sets each) of: Station 1 – 10+10 1Arm Swing Station 2 – 10 strict HSPU Station 3 – 60’’ Hollow Body Station 4 – 2 rope climb B. 4 RFT 50 DU 12 Toes to Bar 9 Chest-to-Bar Pull-Ups 6 HSPU
Read moreDT 16-05-17
A. Front Squat Set 1 – 5 reps @ 60% Set 2 – 5 reps @ 70% Set 3 – 5 reps @ 75% Set 4 – 5 reps @ 75% Rest 2’ B. 3’ EMOM High Hang Snatch x 2 reps @ 50-65% 3’ EMOM Hang Snatch x 1 rep @ 65-75% 3’ EMOM
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