A. 12’ E2MOM 1 Push Press Build over the course of the six sets. Start from 60% of 1 RM B. For Time (12’ T.C.) 600m Row * 25 TTB 50 DB Snatch alt @22.5/15 25 TTB 600m Row *1200 Bike – 30/22 AB – 500 Ski
Read more20/05/23
In team of two A. 10 RFT (40’ T.C.) 10 DB Hang “Clusters” 20 DB Box Step-Over @60/50 400m Run Partner alt task
Read more19/05/23
A. For Max reps 1’ TTB 1’ Rest 4’ EMOM 60% of max reps B. For time (15’ T.C.) 1200m run 63 Wallball @9/6 36 KB AM Swing @24/16 C. 3 RFT (15’ T.C.) 400m Run 21 Wallball @9/6 12 KB AM Swing @24/16)
Read more18/05/23
A. 12’ E2MOM 2 Push Press Build over the course of the six sets. (previous 30/01/23) B. 12’ AMRAP 40 DU 30 KB AM Swing @24/16 20 Pistols Alt
Read more17/05/23
A. In a 15’ window find 2RM of Front Squat. B. For Time (15’ T.C.) 30 TTB 30 Front Squat @40/30 30 Burpees 30 Push Press @40/30 30 Pull up 30 Thrusters @40/30
Read more16/05/23
A. In a 15’ Window find 1 RM of Power Clean B. For Time (12’ T.C.) 12 Burpees Lat BB 6 Bar MU 6 Power Clean TnG UB @70/50* 10/5/5 8/4/4 5/3/3 4/2/2 2/1/1 choose a weight that allows you to do UB *drop the bar is not allowed
Read more15/05/23
A. 12’ E2MOM (6 sets) Hang Squat Snatch + Squat Snatch Build to today’s heavy complex. B. In teams of two 15’ AMRAP 12 Thrusters @40/30 12 Bar-Facing Burpees Partner alternate whole round
Read more13/05/23
In team of two A. 8 RFT (40’ T.C.) 8 Box Jump @70/60 (switch every rep) 18 Deadlift @110/75 / Hang Hold* 7 Synchro bar lat burpees 36 Wall Ball @9/6 (switch every 6 reps) *while one bomber perform deadlift the other hangs from pull up bar, switch...
Read more12/05/23
A. In a 15’ window find 3 RM of Tempo Front Squat @32X1 B. “Helen” 3 RFT (13’ T.C.) 400m Run 21 KB AM Swing @24/16 12 Pull-Up
Read more11/05/23
A. 6 RDS In a 60” window 15” Ring hold top position + max reps of strict ring dips 1’ rest B. 12’ AMRAP 40 DU 20 DB FS (10+10) @22.5/15 5 Bar MU
Read more10/05/23
A. 20’ E2MOM Squat Snatch x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. B. For Time (10’ T.C.) 1000m Row 100 DU 50 DB Snatch alt @22.5/15
Read more09/05/23
A. 20’ E2MOM Clean & Jerk x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. B. “Desire” For max reps: 5’ of Burpee Box Jump-Overs @60/50 2’ Rest C. “Fancy” For max reps: 2’ of Pull ups
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