A. 15’ E3MOM 3 Deadlift (no drop, no TnG, reset every reps) Build in weight during sets B. 8’ AMRAP 2 Wall Walks 10 Deadlift TnG @110/75 C. 3 Rounds for quality: 20” Hollow rocks 20” Arch rocks 20” Hollow to arch roll 1’ rest
Read more20/02/25
19/02/25
A. 15’ E3MOM 1 Pause Front Squat* + 2 Front Squat. *2” in bottom position Build to a heavy weight that you can move for 5 sets B. 12’ AMRAP 3 Front Squat @70/50 5 Burpees over BB 7 TTB
Read more18/02/25
A. 12’ E2MOM Clean & Jerk (always in squat) 2-2-2-1-1-1 Start From 70% ca. Add load during sets B. 3 RFT (15’ T.C.) 50 Wall Ball @9/6 50 DB Alt Snatch @22,5/15
Read more17/02/25
A. 12’ E2MOM Snatch (always in squat) 2-2-2-1-1-1 Start From 70% ca. Add load during sets B. 3 RFT (17’ T.C.) 600/500m Row 12 OHS @45/30 12 Snatch 12 OHS
Read more15/02/25
A. 23.1 double team In team of two 28’ AMRAP 60 cal row 50 TTB 40 Wall Ball @9/6 30 Clean @60/40 20 ring MU
Read more14/02/25
A. 14’ E2MOM Bench Press 6-4-2-2-1-1-1 Start from 60% of 1 RM Find heavy load B. For Time (15’ T.C.) Buy in 75 Sit-Up Then 10-20-30-40 1 DB Thuster @22,5/15 (change arm every 5 reps) Burpees lat DB
Read more13/02/25
A. 14’ E2MOM Squat Clean 6-4-2-2-1-1-1 Start from 60% of 1 RM All reps in BB Cycling Find heavy load B. 10’ AMRAP 1 Hang Power Clean + Front Squat @80/55 4 Pull Up 2 Hang Power Clean + Front Squat 8 Pull Up 3 Hang Power Clean + Front Squat 12...
Read more12/05/25
A. 1 rep EMOM Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch Score is the heaviest load for each section B. For Time (10’ T.C.) 100 DU 30 TTB 30 OHS @50/35 100 DU
Read more11/02/25
A. 12’ E2MOM 12 BB Back Rack Front Lunges Add load during sets Find an heavy load Barbell from the floor B. For reps: 2 RDS 3:00 max-cal row 3:00 max-m HSW/Wall Walk 3:00 max-cal AB/ECHO
Read more10/02/25
A. 14’ E2MOM Push Jerk 6-4-2-2-1-1-1 Start from 60% of 1 RM All reps in BB Cycling Find heavy load B. 3 RFT (12’ T.C.) 6 Barbell Complex @50/35 9 Bar MU *BB Complex UB 1 Hang Power Clean 1 STOH 1 Thruster 1 + 1 Lunges OH position 1 Deadlift
Read more08/02/25
A. In team of two 5 RFT (20’ T.C.) 4 Rope Climb (2 each) 20 Burpees in syncro 40 Air Squat in syncro 4’ rest Then 8’ to find max load of the complex 1 squat clean + 1 hang squat clean
Read more07/02/25
A. 12’ E2MOM Bench Press 3-2-2-1-1-1 Start from 75% of 1 RM Find heavy load B. 8’ AMRAP 5 Hang Power Clean UB @70/45 5 HSPU C. 9’ EMOM Min. 1 | 15 GHD Min. 2 | 15+15’’ Copenhagen Plank Min. 3 | 30” Superman Hold
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