A. THE OTHER TOTAL 0:00-10:00 1-rep-max clean 10:00-20:00 1-rep-max bench press 20:00-30:00 1-rep-max overhead squat
Read more01/07/24
A. 15’ E3MOM Bench press 5-5-5-5-5+ Find a heavy set of 5 Use the same load for sets 4 and 5, but go for more than 5 reps B. 3 RFT (12’ T.C.) 80 DU 20 TTB 10 OHS @50/35
Read more29/06/24
A. In team of two 6 RFT (36’ T.C.) 400m Run (both) 12 syncro burpees over the DB 12 syncro DB hang power clean & jerk alternate @22.5/15 2’ rest btw sets
Read more28/06/24
A. 16’ E4MOM 12 Tempo Back Squat *Tempo is 41X1 Add load during sets B. 8 RDS 1’ AMRAP 8 KB AM Swing @24/16 Then Max reps of TTB 1’ Rest
Read more27/06/24
A. 15’ EMOM 1 Squat Snatch+ 1 Hang Squat Snatch + 1 OHS @70-80% of 1 RM choose a weight and maintain it for all sets B. 7 RFT (12’ T.C.) 7 SDHP @40/30 7 Push Press 7 Box jump over @75/60
Read more26/06/24
A. 12’ E3MOM 1 Clean lift off + 1 Clean at mid thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean Add load during sets Start @75% of 1 RM of Power Clean B. 2 RFT For Time (5’ T.C.) 9-7-5 Deadlift @85/55 Hang Power Clean Front Squat 5’ rest btw...
Read more25/06/24
A. 4 RDS (7’ T.C.) 12 HSPU 1’ rest B. In team of two 4 RFT (25’ T.C.) 500m Row 9 DB Burpee Box Step Over @2×22.5/15 – box @60/50 21 Box Jump Over Flow 1 RD A:500m Row B:9 DB BBSO A: 9 DB BBSO B:500m Row BJO in syncro
Read more24/06/24
In team of two A. 10’ AMRAP Max-calories on any machine – Non-working partner holds a plank 2’ Rest B. 10’ AMRAP Max-calories on any machine – Non-working partner hang on a bar 2’ Rest C. 10’ AMRAP Max-calories on any machine – Non-working...
Read more22/06/24
MURPH For time: Run 1 mile 100 pull-ups 200 push-ups 300 air squats Run 1 mile
Read more21/06/24
A. 12’ E2MOM (6 sets) 1 Hang Power Clean + 2 Jerk + 1 Hang Squat Clean Add load during sets B. 2 RDS for max reps 3’ max reps of TTB 3’ max reps of KB A.Swing @24/16 3’ max reps of cal Row *400m run at the beginning of 3’
Read more20/06/24
A. 4 RDS (6’ T.C.) 10 HSPU 1’ rest B. For time (12’ T.C.) 50-40-30 Wallball @9/6 5-4-3 Ring Muscle Up C. 8’ EMOM Min. 1 | :30 TTB Min. 2 | 5-10 strict ring dips
Read more19/06/24
A. 12’ E3MOM (4 sets) 10 Deadlift Add load during sets B. 7 RDS 1’30” work 21 DU 7 burpees Max-reps deadlifts @140/100 1’30” rest
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