A. 12’ E2MOM Back Squat 3-2-1 3-2-1 B. 10’ E2MOM 30 DU 1-5 Ring MU (UB) C. 3 RFT (8’ T.C.) 40 KB Russian Swing @24/16 20 Box Jump Over @60/50
Read more23/04/24
A. 8’ EMOM 1 Power Snatch @70% of 1RM of Snatch 2’ rest 8’ EMOM 3 Power Clean @60% of 1RM of Clean C. 10’ AMRAP Max reps of Burpees BJO @60/50 (re-do 17/01/24)
Read more22/04/24
A. 14’ E2MOM Push Press Sets 1-2: 3 reps Sets 3-4: 2 reps Sets 5-7: 1 rep Add load during sets B. For Time (15’ T.C.) 25 Lunges Alt w/OH Plate @20/10 25 TTB 25 Lunges Alt w/OH Plate @20/10 50 DB Snatch Alt @22,5/15 25 Lunges Alt w/OH Plate @20/10...
Read more20/04/24
A. 10’ E2MOM 3 Power Snatch TnG Add load during sets B. 20’ AMRAP In team of two 5 Squat Snatch @50/35 20 HR Push up (10+10) 400m Run together 10 Squat Snatch @50/35 20 HR Push up (10+10) 400m Run together 15 Squat Snatch @50/35 20 HR Push up...
Read more19/04/24
A. In a 12’ Window find 1 RM of 3 power cleans 2 hang power cleans 1 push jerk B. 5 RFT (18’ T.C.) 7 Bar MU 21 Burpees
Read more18/04/24
A. 14’ E2MOM 3 Push Press Add load during sets B. 15’ AMRAP 18/15 Cal monostructural 10 C2B 10 DB Snatch Alt @22.5/15
Read more17/04/24
A. 12’ E2MOM Back Squat 5-4-3 5-4-3 B. 18’ AMRAP Buy in 2000m Row/Ski (120/84 Cal AB) Then 8 RDS 9-7-3 (UB) Deadlift Hang power Clean STOH @40/30 In the remaing time max cal @monostructural
Read more16/04/24
A. For Time (14’ T.C.) 22-20-18-16-14-12-10-8-6-4-2 Deadlifts @60/40 – Complete 2 wall walks between each set. B. 12’ E3MOM 10 Tempo Front Squat @60-65% Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top
Read more15/04/24
A. In team of three 20’ AMRAP 25/20 Cal Row 4 Sandbag Clean Over Box to Burpee Box Get Over (120cm) @70/45 20 KB Front Squat @2×24/16 B. 5 sets: :10 V-ups :10 hollow rocks :10 hollow hold – Rest :30
Read more13/04/24
In team of two A. 15’ AMRAP 3 Ring MU 6 DB Hang Power Clean & jerk alt @22,5/15 12 DB OH Alt Rev Lunges Partner alternate task 5’ Rest B. 15’ AMRAP 100m Run 9 Pull up 10 DB Snatch Alt Partner altenate round
Read more12/04/24
A. 10’ E2MOM 5 Power Snatch TnG Add load during sets B. For Time (20’ T.C.) 800m Run 60 KB Russian Swing @24/16 60 KB Goblet Squat 40 Push Up 40 Pull up 20 Burpees lat BB 20 OHS @35/25 800m Run
Read more11/04/24
A. 8’ EMOM 5 Deficit HSPU @6 cm B. 20’ E2MOM Station 1- 500/400m Row Station 2- 30 Wall Ball @9/6 Station 3- 30/21 Cal AB Station 4- 30 Pull up Station 5- 15 Burpees BJO@60/50
Read more