A. In a 15’ window find 1RM of Back Squat. B. In team of two For max reps 10 RDS 2’ AMRAP 300/200m Row Max reps of Burpees DB Box Step Over @2×22.5/15 – 50cm Partner alternatate whole round
Read more28/12/22
A. In a 15’ window find 1RM of Front Squat. B. In team of two For Time (20’ T.C.) 10 RDS 300/200m Row 8 Hang Power Clean @40/30 8 Pull Up Partner alternatate whole round
Read more27/12/22
A. For time (12’ T.C.) 75/55 Cal AB (Row/Bike/Ski 100/73) 60 Wall Ball @9/6 B. For time (9’ T.C.) 50/35 Cal AB (Row/Bike/Ski 67/47) 40 Wall Ball @9/6 C. For time (9’ T.C.) 30/22 Cal AB (Row/Bike/Ski 40/30) 30 Wall Ball @9/6 D. For time (3’ T.C.)...
Read more24/12/22
In teams of two, alternating task A. 15’ AMRAP 250/200m Row 15 Thruster @40/30 12 Pull Up B. 15’ AMRAP 25/2000m Row 12 OHS@40/30 10 C2B
Read more23/12/22
A. 12’ E2MOM 1 High Hang Squat Clean + 1 Hang Power Clean Build over the course of the six sets. B. 12’ AMRAP 40 DU 20 Wall Ball @9/6 10 TTB
Read more22/12/22
A. 12’ E2MOM 1 High Hang Snatch (Pow or Squat) + 1 Hang Power Snatch Build over the course of the six sets. B. 12’ AMRAP 20 Wall Ball @9/6 5 Squat Snatch @60/40
Read more21/12/22
A. 12’ E2MOM Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85 *Set 5 – 1 rep @ 90% *Set 6 – 3-5 reps @ 85% B. 12’ AMRAP 40 DU 20 DB Snatch Alt
Read more20/12/22
A. 12’ E2MOM 3 Strict Press Build over the course of the six sets. B. 12’ AMRAP 4 Bar MU 8 TTB 12 DB or KB Push Press (2×22.5/15 – 2×24/16)
Read more19/12/22
A. 9’ E3MOM Back Squat Set 1: 10 reps @ 60% Set 2: 15 reps @ 65% Set 3: 10 reps @ 70% B. 10 RFT (15’ T.C.) 30 DU 7 TTB 5 Power Clean @40/30
Read more17/12/22
A. In teams of two, alternating 30’ AMRAP 50 DU 40 KB AM Swing @24/16 30 Wall Ball @9/6 20 Box Jump @60/50 10 TTB Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball, Partner...
Read more16/12/22
A. 15’ E3MOM (5 sets) 3 Pause Front Squat @ 32X1 Add load every sets B. For max reps 5 RDS 2’ AMRAP 12 TTB 12 Burpees lat BB Then Max reps of Push up 1’ rest
Read more15/12/22
A. 9’ E3MOM Back Squat Set 1: 10 reps @ 60% Set 2: 10 reps @ 65% Set 3: 10 reps @ 70% B. 4 RFT (16’ T.C.) 15 Back Squat @60/40 20 Burpees Lat BB 15 Deadlift @60/40
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