A. 5 RDS 30” max reps of sit up 30” rest 30” max reps of KB AM Swing (heavy) 30” rest B. 5 RFT (15’ T.C.) 20 push press @35/25 20 alt front rack lunges
Read more08/02/24
A. 5 RDS 2’ AMRAP 250/200m Row Max reps DU 2’ Rest B. 16’ E2MOM 10-10-7-7-4-4-1-1: Back squat 10 reps around 60% of 1-rep-max. 7 reps around 68%. 4 reps around 78%. 1 rep around 90%+.
Read more07/02/24
A. 15’ AMRAP 50 Thrusters @35/25 50 TTB 50 Box Jump @60/50 50 Push Up B. 15’ E2’30”MOM (6 sets) 3 Squat Snatch @70% Choose weight and keep the same load during sets
Read more06/02/24
A. For Time (15’ T.C.) 30-20-10 Burpees C2B DB Snatch Alt @22.5/15 C. 12’ E2MOM 1 Dead Stop Front Squat Start @60% of 1 RM Add load only if the form will be perfect
Read more05/02/24
A. 6’ AMRAP Max reps of Burpees Kb Snatch alt @24/16 B. 8’ EMOM 8 Power Snatch TnG @40/30 C. 10’ E2MOM 2 Hang Squat Clean Start @70% Add weigth during sets
Read more03/02/24
A. In team of two For Time (18’ T.C.) 1000m Row + 200 DU (both athletes wok) 80 KB AM Swing @24/16 80 KB Goblet Hold Lunges alt 1000m Row + 200 DU (both athletes wok) B. 14’ EMOM Alt Min. 1 | 3 bar MU Min. 2 | :45 max-distance HS walk
Read more02/02/24
A. 10 RFT (13’ T.C.) 10/8 Cal AB 10 burpees B. For Time (10’ T.C.) 50 STOH @80/55 Choose a weight that will enable you to complete the work in 10 sets or less C. 6’ EMOM 3-4 Ring MU
Read more01/02/24
A. 4 RFT (8’ T.C.) 4 strict pullup 10 sit up 20 Box Jump @60/50 B. 12’ E2MOM Deadlift 5-5-3-3-1-1 Find 1 RM Start @ 70% and add load every sets C. 10’ E2MOM 2 Dead Stop Front Squat Start @60% of 1 RM Add load only if the form will be perfect
Read more31/01/24
A. 10 RFT (14’ T.C.) 30 DU (40” attempts) 3 Wall Walks B. 16’ E2MOM 10-10-7-7-4-4-1-1: Back squat 10 reps around 55% of 1-rep-max. 7 reps around 65%. 4 reps around 75%. 1 rep around 85%+.
Read more30/01/24
A. Stamina 20’ E2MOM 250/200m Row/Ski or 500/400m Bike or 15/12 Cal AB B. 3 RDS 5’ AMRAP 500m Row Then in the remaining time Max reps of Wall Ball @9/6 2’ Rest
Read more29/01/24
A. 3 RFT (9’ T.C.) 15 Hang Power Snatch @40/30 15 C2B B. 10’ E2’30”MOM (4 sets) 5 Squat Snatch @60% Choose weight and keep the same load during sets C. 7’ AMRAP Max reps of Burpees TTB
Read more27/01/24
A. In team of two 35’ AMRAP 100 DU 90 Air Squat 80 Wall Ball @9/6 70 Sit Up 60 Lunge Alt BW 50 American Swing @24/16 40 Burpees lat BB 30 C2B 20 Power Clean @60/40 10 Bar Muscle Up
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