A. 6’ E2MOM 10 Lunges Alt BB in OH position B. 5’ HSW practice C. 3 RFT (20’ T.C.) 9m HSW (4.5+4.5) 30 pull Up 30 lateral burpees over the line 30 TTB
Read more17/07/25
16/04/25
A. 10’ E2MOM 1 Pause Front Squat (3” bottom) + 2 Front Squat Start from 75% of 1 RM and add weight during sets B. For Time (20’ T.C.) 75/60 Cal Row 21 Front Squat @60/40 75/60 Cal Row 15 Front Squat @80/55 75/60 Cal Row 9 Front Squat @100/70
Read more15/04/25
A. 8’ EMOM 15” Triple Under Practice B. 4 RDS 2’ AMRAP 30 DU 1 Strict HSPU 30 DU, 2 Strict HSPU, 30/3… 1’ Rest Restat from you leave in the previous round C. For time (7’ T.C.) 50 DB overhead lunge alt 50 DB snatches alt @22.5/15 50 BJO
Read more14/04/025
A. 12’ To find an heavy complex of 3 Push Press 3 Push Jerk 3 Split Jerk BB from floor B. For Time (5’ T.C.) 20 Push Press 20 Push Jerk 20 Split Jerk @60/40 Tips: no more of 70% of A C. 10’ AMRAP 1 Clean @80/55 1 Bar MU *After completing a round...
Read more12/04/25
In team of two A. For time (30’ T.C.) 15-12-9-6-3 Deadlifts @100/70 30-24-18-12-6 DB Deadlift @2×22.5/15 15-12-9-6-3 DB hang power Clean @2×22.5/15 30-24-18-12-6 TTB 15-12-9-6-3 Rope climbs
Read more11/04/25
A. 10’ E2MOM 5 Snatch Deadlift 5 OHS 5 Hang Power Snatch 5 Snatch Balance Complex UB Build in load, start light B. 5’ EMOM 1 PullOver + 3 Bar MU C. For Time (15’ T.C.) 400m run 15 BJO @75/60 30 pull-up 800m run 30 pull-up 15 BJO @75/60 400m...
Read more10/04/25
A. 10’ E2MOM 5 Deadlift 5 Front Squat 5 Hang Power Clean 5 Thrusters Complex UB Build in load, start light B. 5’ EMOM 3 Strict HSPU + 3 Kiping C. 7’ AMRAP 7 KB OHS 7 KB Snatch 7 Burpees Change arm every round. D. 3 Rounds for quality: 20” Hollow...
Read more09/04/25
A. 12’ To find an heavy complex of 5 Hang Power Snatch 5 OHS 5 Snatch balance B. In team ot two For Time (18’ T.C.) 10 RDS 3 Power Clean @80/55 15 Wall Ball @9/6 A start from BB, B start from WB, invert = 1 RD. For more challenging environment...
Read more08/04/25
A. 12’ E2MOM Bench Press 3-2-2-1-1-1 Start from 80% of 1 RM B. In team of two 25 RFT (18’ T.C.) 1 Ring MU 2 Burpees BJO @60/50 3 Power Snatch @45/30 no drop I go/ you go 25 rds in total
Read more07/04/25
A. 12’ To find an heavy complex of 5 Power Clean 5 Front Squat 5 Jerk B. In team of two For Time (18’ T.C.) 10 RDS 10/7 Cal Row 6 DB Thrusters @2×22.5/15 A start from row, B start from DB, invert = 1 RD. For more challenging environment...
Read more05/04/25
In team of two A. Partner Muscle-Up Biathlon For time (18’ T.C.) 400m run 18 Ring MU 400m run 15 Ring MU 400m run 12 Ring MU – Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an...
Read more04/04/25
A. 5’ EMOM 1 rope legless B. 10’ To Find an heavy load for 10 Lunges Alt BB in Back Rack From rack C. For Time (12’ T.C.) 5-10-15-20-25 C2B 1 DB thusters @22.5/15 –30 DU after each round.
Read more