A. For Time (4’ T.C.) 100 Air Squat Every minute on the minute including 0:00 perform 3 strict pull up B. In team of three 3 SETS (8’ T.C. each set) 12 Rope Climb (split) 150 DU (each at the same time) 12 Rope Climb (split) 4’ Rest
Read more02/12/23
A. In a 15 Find 1 RM of Thruster (from rack) B. In team of two Double Fran For Time (12’ T.C.) 42-30-18 Thrusters @40/30 Pull Up
Read more01/12/23
A. 12’ E2MOM 3 push press Start @70% and increase weight during sets B. “NASTY GIRLS” 3 RFT (12’ T.C.) 50 air squat 7 ring muscle-up 10 hang power clean @60/40
Read more30/11/23
A. 5-10’’ Practice HSPU (strict or Kipping) B. 10’ AMRAP 20 Crossover 8 HSPU C. For Time (15’ T.C.) 100 KB AM Swing (heavy) Every break 500m Row- 30/22 Cal AB
Read more29/11/23
A. 16’ E2MOM 2 Squat Snatch TnG Start light and add weight as technique allows, working up to a heavy set of 2. B. 5’ AMRAP 30 DU 10 burpees 3’ Rest 5’ AMRAP 30 DU 10 Pistols Alt
Read more28/11/23
A. 10’ Practice Ring MU B. 5 RDS 2’ AMRAP For max reps 250/200m Row/ski or 15/12 Cal AB Burpees max effort 1’ Rest C. 5’ Plank Hold Every break perform 3 strict pull up
Read more27/11/23
A. 12’ E2MOM 3 Power Clean TnG Start light and add weight as technique allows, working up to a heavy set of 3. B. In team of Two 3 RDS 3’ AMRAP 5 Box Jump @100/80 3 Power Clean @90/65 2’ Rest A) Perform BJ, B) Power Clean then invert
Read more25/11/23
A. “Biking Kelly” In team of two 5 RDS (30’ T.C.) 45/35 Cal AB 30 box jumps @60/50 30 wall-ball @9/6 divide cal, box jumps and wall-ball as needed.
Read more24/11/23
A. 8’ AMRAP 1-1..2-2..3-3..4-4..5-5 and so on Bench Press @80/45 Push Up 4’ Rest B. 8’ AMRAP 10-5..10-10..10-15..10-20..10-25 and so on Cal Row Wall Ball @9/6 4’ Rest C. 8’ AMRAP 10-5..10-10..10-15..10-20..10-25 Cal AB KB AM Swing @24/16
Read more23/11/23
A. 14’ EMOM Alt Min. 1 | 30” Cal AB Min. 2 | 30” Wall Ball Sit Up @9/6 B. In team of two 12’ AMRAP 7 Hang Power Snatch @50/35 3 Rope Climb A Perform Snatch, B Rope Climb then invert
Read more22/11/23
A. 12’ E2MOM (6 sets) 12 Barbell Back Rack Jumping Alternating Lunges B. 3 RFT (12’ T.C.) 40 KB AM Swing @24/16 30 Push Up 20 Pull Up C. In a 3’ Window accumulate as much time as possible of Hollow body hold
Read more21/11/23
A. 12’ E2MOM 3 Jerk (split or push) Start @70% and increase weight during sets B. In team of two “THE CLEAN UP” For Time (14’ T.C.) 3 RDS 25 DU 5 Power Clean @100/70 2 RDS 25 DU 5 Squat Clean @100/70 1 RD 25 DU 5 Clean & Jerk @100/70 A...
Read more