A. Barbell Cycling 10’ E2’30”MOM (4 sets) 4 Squat Clean @75% B. 9’ AMRAP 12 Box Jump @75/60 3 Rope Climb C. 9’ AMRAP 12 Power Clean @40/30 30 DU
Read more17/07/23
A. 6’ EMOM 1 Squat Snatch @70% B. 12’ E2MOM (6 sets) 1 Cluster + 2 Thruster @A C. Team Fran For Time (12’ T.C.) In team of two 42-30-18 Thuster @40/30 Pull up
Read more15/07/23
A. In team of two Alternate whole round 6 RFT (each) (36’ T.C.) 400m Run 18 Wall Ball @9/6 8 C2B
Read more14/07/23
A. 12’ E90”MOM (8 sets) 3 Snatch Balance Build over the sets B. 3 RFT (15’ T.C.) 8 Split Snatch alt @50/35 7 Bar MU 400m run
Read more13/07/23
A. Barbell Cycling 10’ E2’30”MOM (4 sets) 5 Squat Clean @65% B. 10’ E2MOM (4 sets) 1 Hang Power Clean + Power Clean Start @A. add load during the sets if possible C. 9’ AMRAP 50 DU 5 Hang Power Clean TnG UB (no drop, not even the last one)...
Read more12/07/23
A. 12’ E2MOM (6 sets) Jerk 5-3-1 5-3-1 (3/5 % more then the last week) B. For Time (12’ T.C.) 21-15-9 STOH @50/35* Burpees Lat BB *penalty: 21= 11-10 UB 15= 8-7 UB 9= 9 UB No UB = deload the BB and restart C. Tabata (4’) alt Hollow body Superman...
Read more11/07/23
A. 15’ E3MOM (5 sets) 5 Front Squats @ 2211 @65% B. 6’ E2MOM 1H Swing @24/16 (10+10) + Suitcase carry (30m SX + 30m DX) C. 9’ AMRAP 350m Row 25 KB AM Swing @24/16
Read more10/07/23
A. 10’ Practice HSPU B. 30’ E90”MOM (5 rd x 4 st) Station 1 – 20/16 Cal Row Station 2 – 20 TTB Station 3 – 10 Box Step Over @ 2×22.5/15 @60/50 Station 4 – Rest
Read more08/07/23
A. In team of three For time (35’ T.C.) 5 RDS 400m Run (together) 15 Deadlift @130/85 2’ rest Then 3 RDS (no rest) 400m Run (together) 40 Wall Ball @9/6
Read more07/07/23
A. 6’ E2MOM (3 sets) 1 Deadlift @85-90% Then 4’ E2MOM (2 sets) 8 Deadlift dead stop @60% B. 10 RFT (18’ T.C.) 10 DB Thrusters @22.5/15 200m Run
Read more06/07/23
A. 16’ E2MOM (8 sets) 1 Squat Snatch + 1 Hang Squat Snatch Start @60% and build over the course B. For Time (7’ T.C.) “RANDY” 75 Power Snatch @35/25
Read more05/07/23
A. Barbell Cycling 10’ E2’30”MOM (4 sets) 6 Squat Clean @60% B. For Time (18’ T.C.) 50 KB AM Swing @24/16 40 KB Lunges Farmer Carry 30 Burpees 20 KB Snatch SX 10 Bar MU 20 KB Snatch DX 30 Burpees 40 KB Lunges Farmer Carry 50 KB AM Swing @24/16
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