A. 10’ E2MOM 2 Thrusters @80% B. 5 RDS 60” AMRAP 5 Box Jump @60/50 10 Thruster @40/30 NO DROP Then max reps of burpees facing barbell 60” Rest C. Core Workout Straight leg raise Hand Plank Cross Knee-To-Elbow Straight Body Crunch
Read more06/04/24
A. 6’ E2MOM 2 Clean lift-off + Power Clean + jerk @60-70% of 1RM Then 6’ E2MOM 1 Clean lift-off + Clean + jerk @70-80% of 1RM Then 6’ E2MOM 1 Clean& jerk @80-90% of 1RM B. 9’ AMRAP 3 Power Clean @70/45 6 Front Squat* 12 Front-Racked Rev...
Read more05/04/23
A. 6’ E2MOM High Hang Snatch @ 55-65% Then 6’ E2MOM Hang Snatch @ 65-75% Then 6’ E2MOM 3-Position Snatch @ 75-80% (high hang, mid-thigh, and then 5 cm Below the Knee) Then 6’ E2MOM Snatch @ 85-90% B. 6’ AMRAP 6 Squat Snatch @60/40 9 Overhead...
Read more04/04/23
A. 15’ E2’30”MOM (6 sets) 2 Tempo Back Squat @ 32X1 @ 75-80% B. For Time (15’ T.C.) “That bitch Karen” 150 Wall Ball* *Every break perform 7 TTB
Read more03/04/23
A. In team of two 30’ AMRAP 50 Air Squat 40 KB Russian Swing @24/16 30 STOH @40/30 20 Burpees 10 C2B 5 Bar MU Partner alternate task
Read more01/04/23
“Row-meo & Juliet” In teams of two, For Time (36’ T.C.) 300 Wall Ball @9/6 4000m Run 5000m Row/SkiErg Teams get one Rower/SkiErg and one ball, but may partition the work however they would like . . . and both should be working at all...
Read more31/03/23
A. 12’ E3MOM 6 Back Squat Add load every sets B. 3 RDS 4’ AMRAP 500/400m Row Then Max reps of One DB OH Squat @22.5/15 2’ Rest every time the dumbell rest on floor change arm
Read more30/03/23
A. 10’ E2MOM 8 Deadlift Add load every sets B. 12’ AMRAP 40 DU 30 KB AM Swing @24/16 20 Pistols Alt
Read more29/03/23
A. 10’ E2MOM Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Then 4’ E2MOM 8 Strict Press @ 75% B. 15’ AMRAP 20 Burpees 50 DU
Read more28/03/23
A. 18’ E3MOM 3 Front Squat *Sets 1-2 – 75-80% *Sets 3-4 – 80-85% *Sets 5-6 – 85% or more B. 12’ AMRAP 20 KB Clean (10+10) @24/16 30 Air Squat 40 DU
Read more27/03/23
A. 5’ Practice Crossover B. 5 SETS E90”MOM Set 1-2: 5 Push Press @60/40 Set 3-5: 5 Push Press @70/45 C. 20’ EMOM Station 1: 14/12 Cal AB Station 2: 12 TTB Station 3: 14/12 Calorie Row Station 4: 15 Crossover Station 5: 12 V-Ups
Read more25/03/23
A. In teams of two, partners will alternate complete round 30’ AMRAP 200m Run 1 Round of “DT” 12 Deadlift @70/45 9 Hang Power Clean 6 STOH
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