A. 16’ E4MOM 10 Tempo Back Squat *Tempo is 41X1 Add load during sets B. In team of two 4 RFT (18’ T.C.) 500m Row 12 KB Front Squat @2×24/16 12 burpees over the KB/rower Flow 1 RD A:500m Row B:12 KB FS A:12 KB FS B:500m Row Bupees syncro...
Read more17/06/24
A. 12’ EMOM 1 Squat Snatch + 1 Hang Pause Squat Snatch @70-80% of 1 RM (2” pause in bottom position) choose a weight and maintain it for all sets B. 3 RFT (16’ T.C.) 500m Row (30/22 Cal AB) 12 DB OHS (6+6) @22.5/15 48 DU 8 Devil Press Alt
Read more15/06/24
In team of two A. 6 RFT (12’ T.C.) 9 Hang squat clean @70/45 6 Bar MU A:HSC B: BAR MU + B:BAR MU A:HSC = 1 RD 10’ REST B. 12’ AMRAP 24 KB Russian Swing (heavy) 12 HSPU 200-m farmers carry – Share work load as desired. – Use two KBs for the
Read more14/06/24
A. 12’ E2MOM (6 sets) 1 Hang Power Clean + 1 Jerk + 1 Hang Squat Clean Add load during sets B. 3 RFT (5’ T.C. each round) 600m Run In the remining time Max reps of: 1-pull up 2-push up 3-air squat 1’ Rest btw set
Read more13/06/24
A. 15’ EMOM 1 Pause Squat Snatch @75-80% of 1 RM (2” pause in bottom position) choose a weight and maintain it for all sets B. For time (12’ T.C.) 100 DU 25 sit-up 50 alt DB clean and jerks @22.5/15 25 sit-up 100 DU
Read more12/06/24
A. 10’ To Find 2 heavy squat clean TnG Then 6’ E3MOM (2 sets) 3 Squat Clean TnG @90% of A B. 5 RFT (15’ T.C.) 20 box jump Over @60/50 20 push up 20 pull up
Read more11/06/24
A. 10 RFT (12’ T.C.) 2 dumbbell snatches/arm @22.5/15 3 dumbbell goblet squats 4 pull up B. 12’ E3MOM 8 Tempo Back Squat *Tempo is 41X1 Add load during sets C. 10’ practice HS walk
Read more10/06/24
A. 12’ E2MOM Push Press 5-3-1 5-3-1 B. 6 RFT (20’ T.C.) 8 HR push-up 8 alt DB front-rack lunge @22.5/15 8 DB push press 500m Row (30/22 Cal AB)
Read more08/06/24
In team of two A. 12’ AMRAP 1 rope climb 4 Devil press @2×22,5/15 Alternate whole round 4’ Rest B. 5 RFT (20’ T.C.) 200m Run 10 synchro push up 20 synchro air squat 2’ rest
Read more07/06/24
A. 12’ E2MOM Strict Press 6-4-2 6-4-2 B. For time (T.C. 18’) 20 burpees 100 DU 20 left-arm DB snatch @22,5/15 20 right-arm DB snatch 400m run 50 single-arm OH DB lunge 400m run 20 left-arm DB snatches 20 right-arm DB snatches 100 DU 20 burpees
Read more06/06/24
A. For time (6’ T.C.) 21-15-9 one Dumbbell thrusters @22,5/15 Pull-up B. For Time (5’ T.C.) 80 Push Up C. 10’ AMRAP 10 Wall Ball @9/6 10 KB AM Swing @24/16 D. For Time (4’ T.C.) 30 V-ups 40 tuck-ups 50 hollow rocks
Read more05/06/24
A. For time (8’ T.C.) 6 HR Push Up 10 Air squat 8 HR Push Up 20 Air squat 12 HR Push Up 40 Air squat 12 HR Push Up 20 Air squat 8 HR Push Up 10 Air squat 6 HR Push Up B. 12’ E45”MOM (16 sets) 1 Pause Squat Snatch @65-70% of
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