A. In teams of three For Time (36’ T.C.) 1200m Relay Run 120 DU 90 Power Clean @50/35 60 Box Step-Over with Dumbbells @2×22.5/15 1200m Relay Run 120 DU 90 Power Clean 60 Box Step-Overs with Dumbbells 1200m Relay Run
Read more21/04/23
A. 10’ E2’30”MOM (4 sets) 10 Deadlift @65% B. In team of two 2 RDS 8’ AMRAP 800m Run (both) 30 Partner deadlift @120/80 Then Max reps of burpees pull up
Read more20/04/23
A. 6’ E2MOM High Hang Snatch @ 55-65% Then 6’ E2MOM Hang Snatch @ 65-75% Then 6’ E2MOM 2-Position Snatch @ 75-85% (mid-thigh, and then 5 cm Below the Knee) B. 2 RDS For Max reps 1’ of Burpees 1’ of Wall Ball @9/6 1’ of Deadlift @50/35 1’ of Wall...
Read more19/04/23
A. 15’ E2’30”MOM (6 sets) Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 rep @ 95% Immediately followed by… 8 Strict Press
Read more18/04/23
A. 6 RDS 30” 3 Ring Dip Strict 30” 3 Strict Pull up B. For Time (10’ T.C.) 30 Burpees 15 Bar MU 30 Burpees C. For Time (10’ T.C.) 30 Wall Ball @9/6 30 C2B 30 Wall Ball @9/6 D. For Time (6’ T.C.) 60 TTB
Read more17/04/23
A. 16’ E4MOM (4 sets) 4 Front Squat @75% of 1 RM Directly 8 Back Squat @same load B. In team of two 13’ AMRAP 500m Row Max reps of KB Russian swing @24/16 Athletes switch btw task
Read more15/04/23
A. In team of two For Time (36’ T.C.) 3 RDS 40 Lunges DB Farmer Carry 40 TTB 2 RDS 40 Lunges DB Front Rack 30 C2B 1 RD 40 Lunges DB OH 20 Bar Mu DB’s: 2×22.5/15
Read more14/04/23
A. 20’ To Find 1 RM of Snatch B. 10’ AMRAP 30 DU 5 Thrustest @30/25 30 DU 10 Thrusters 30 DU 15 Thusters 30 DU 20 Thrusters … And so on Add 5 Thrusters every round *Every time you break a set of thrusters you must perform 4 bar lateral burpees
Read more13/04/23
A. 12’ E2MOM 2 Jerk Set 1-3 @75% Set 3-6 @80% B. 4 RDS 2’ AMRAP 15/12 Cal Row 5 Bar Mu Max Reps Clean&Jerk @80/55 2’ Rest
Read more12/04/23
A. 9’ E3MOM 2 Front Squat @90% B. 3 RFT (9’ T.C.) 15 Front Squat @60/40 50 DU 3’ rest C. For Time (9’ T.C.) 3 RFT 30 Cal Row 15 Box Jumo @70/60
Read more11/04/23
In team of three A. 15’ AMRAP 3 Power Clean @60/40 6 Burpees BJO @60/50 5’ rest B. 15’ AMRAP 5 Push Press @60/40 15 KB AM Swing @24/16 One work, two rest
Read more08/04/23
A. In team of two For Time (30’ T.C.) Buy in 1600m Run (both) Then AMRAP 50 Box Jump Partner alternate 50 Pull Up 50 Thusters @20/15 50 TTB 50 KB Russian Swing @32/24
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