A. 15’ E3MOM Bench press 10-8-8-6-6 B. In team of two 10 RFT (15’ T.C.) 15 Double Dumbbell Deadlift 30m Farmer Carry 10 Double Dumbbell Step Back Lunges athletes alternate whole rounds choose the weight of the dumbbells
Read more31/07/24
30/7/24
A. 18’ E3MOM Back Squat 3-2-1 3-2-1 Set 1: 70%/80%/90% Set 2: 75%/85%/95% B. For max cal in a 15’’ window Monostructural @your choice Every 3’ (including 0:00) Perform 15 sit up 12 push up 9 pull up
Read more29/07/24
A. 8 RFT (10’ T.C.) 5 HSPU 5 C2B 25 DU B. 10’ AMRAP 20 Lunges Alt 2 wall walk 20 sit-up 2 wall walk C. For Time (10’ T.C.) 100 burpees to target 15 cm above reach
Read more27/07/24
A. In team of two For load 12’ to Find 2 RM Thrusters From the ground Score: weight A+B B. For Time (15’ T.C.) 21 thrusters @50/32 12 rope climbs 15 thrusters 9 rope climbs 9 thrusters 6 rope climbs – Each partner completes the designated number...
Read more26/07/24
A. 12’ E2MOM 1 Hip Snatch + 2 Snatch Balance + 1 Squat Snatch Start @65-70% of 1 RM of Snatch and add load if possible B. 5 RFT (15’ T.C.) 300m Run 10 GTOH @40/25 10 C2B
Read more25/07/24
A. 18’ E2MOM 5-5-3-3-3-1-1-1-1 Power clean Start @65% of 1RM Power Clean Set 5-3 TnG B. 3 RDS 4’ AMRAP 10 chin up strict 16 DB Snatch Alt @22,5/15 Max cal monostructural 2’ Rest
Read more24/07/24
A. 4 RFT (7’ T.C.) 10 HSPU 10 Pull Up B. 8’ EMOM 1 snatch pull 1 power snatch 1 overhead squat 1 squat snatch light and technical C. For Time (10’ T.C.) 2 RDS 10 Snatch @60/40 12 Burpees lat BB Right into… 2 RDS 10 Snatch @40/30 12 Burpees lat...
Read more23/07/24
A. 18’ E3MOM Back Squat 10 @60% 7 @70% 4 @75% 4 @80% 1 @85% 1 @90% B. 12’ AMRAP 3-6-9-12, etc. TTB KB Russian swing @24/16 Cal monostructural
Read more22/07/24
A. 15’ E3MOM Bench press 2-2-2-2-2+ Find a heavy set of 3 Use the same load for sets 4 and 5, but go for more than 2 reps B. 5 RDS For Time (3’ T.C. each ) 40 DU 20 Wall Ball @9/6 Rest in the remaining time Score: slowest rd Scale up: WB @15/12/9...
Read more20/07/24
A. For Time (30’ T.C.) In team of two Buy in: 1200m run then 60 synchronized sit-up 120/100 Cal 60 TTB 80/60 Cal 60 synchronized Wall Ball sit-up 60/50 Cal 60 TTR Any machine for the cal Split as needed cal, TTB, TTR
Read more19/07/24
A. For Time (8’ T.C.) 100 DU 50 KB Snatch alt @24/16 100 DU B. 5 RFT (20’ T.C.) 8 HSPU 16 KB Goblet Lunges Alt @24/16 16 KB Push Press (8+8) 400m run
Read more18/07/24
A. 12’ E2MOM 1 Hip Snatch + 1 Snatch Balance + 1 Squat Snatch Start @65-70% of 1 RM of Snatch and add load if possible B. 10 RFT (15’ T.C.) As a Complex 4 Snatch deadlift @60/40 3 hang power snatch 2 OHS
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