A. 10’ AMRAP 2-4-6-8 … etc. Box jump-over @60/50 Burpees B. 12’ E3MOM 12 Front Rack Bulgarian squat 10 Front Rack Bulgarian squat 10 Front Rack Bulgarian squat 10 Front Rack Bulgarian squat C. 10’ AMRAP 10 Thrusters @50/35 10 Power Snatch *min 5...
Read more03/06/24
A. 10’ AMRAP 3-6-9-12-15…and so on Push up Sit up B. 12’ E3MOM 6 Tempo Back Squat *Tempo is 41X1 Add load during sets C. For Time (8’ T.C.) 60 C2B
Read more01/06/24
A. For Time (8’ T.C.) 1600m Run 4’ Rest B. In team of Two 3 RFT (12’ T.C.) 40 TTB 12 wall walks – One athlete works at a time. 4’ Rest C. For Time (10’ T.C.) 1600m Run
Read more31/05/24
A. 10’ To Find 3 heavy squat clean TnG B. 10 RFT (1’30’’ T.C.) 14/12 Cal AB 14 jumping split lunges 7 FS @50/35 1’30’’ rest Score higher time
Read more30/05/24
A. 12’ E3MOM 12 Front Rack Bulgarian squat 10 Front Rack Bulgarian squat 8 Front Rack Bulgarian squat 8 Front Rack Bulgarian squat B. 8 RFT (12’ T.C.) 8 dumbbell power cleans @22,5/15 8 dumbbell push press 8 box jump over @60/50 *alternate arm x...
Read more29/05/24
A. 5 RDS (8’ T.C.) 30 Air Squat 30” Rest B. 12’ E3MOM 16 BB Front Rack Lunges Add load during sets C. 3 RFT (11’ T.C.) 500m Row (30/22 Cal AB) 21 KB AM Swing @24/16 12 C2B
Read more28/05/24
A. 10’ E30”MOM (20 sets) 1 Pause Squat Snatch @50% of 1 RM (2” pause in bottom position) B. For Time (9’ T.C.) 80 dumbbell box step-up @60/50 (22,5/15) * Every minute on the minute, starting at :00, perform 20 DU C. 4 RDS (7’ T.C.) 20 Push up 1’...
Read more27/05/24
A. 3 RDS (6’ T.C.) 20 Pull up 1’ rest B. In team of two 25’ AMRAP 20 wall ball @9/6 10 bar muscle up 5 wall walk + burpees – Partners split work as needed.
Read more25/05/24
In team of two A. 3 RFT (15’ T.C.) 20 Power Clean (5 UB TnG) @70/45* 400m Run (together) *a: power clean b:hang on bar B. For Time (15’ T.C.) 800m run 36 front-rack lunges @60/40 600m run 24 front-rack lunges @60/40 400m run 12 front-rack lunges...
Read more24/05/24
A. For Time (6’ T.C.) 10-9-8-7-6-5-4-3-2-1 Push-up Pull up B. 12’ E2MOM Jerk (push or split) 3-2-1 3-2-1 Start 70%+ C. For time (12’ T.C.) 5-10-15-20-25 Cal Monostructural @your choice DB hang snatches, left-arm DB hang snatches, right-arm...
Read more23/05/24
A. 10 RDS (10′ T.C.) 15 Air Squat 30″ Rest B. 12’ To find an heavy 10 reps of Back Squat C. 10’ AMRAP 30 lunges BW 6 strict pull-ups 5 KB strict presses/arm @16/12
Read more22/05/24
A. 8 RDS (9’ T.C.) 10 Push up 1’ rest B. 5 RDS (2:30 each) 10 OHS @40/30 30 lateral hops over bar Max-cal any machine in the remaining time. – Rest 2:30 between rounds.
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