A. 9’ E3MOM Back Squat Set 1: 10 reps @ 55% Set 2: 20 reps @ 60% Set 3: 10 reps @ 65% B. 20’ E4MOM (5 sets) 12/10 Cal AB/Ski-15/12 Row/Bike 30 KB AM Swing @24/16 12/10 Cal AB/Ski-15/12 Row/Bike Score: slowest round
Read more29/11/22
A. 5 RFT (12’ T.C.) 60 DU 9 TTB 6 C2B 3 Bar MU B. For Time (14’ T.C.)* 50 Back Squat @40/30 40 Front Squat 30 Overhead Squat NO DROP *EMOM, from 0:00, 4 burpees lat BB
Read more28/11/22
A. 12’ E2MOM 3 Push Jerk Start @50% of 1 RM B. For time (12’ T.C.) 1000m Row 50 DB Snatch alt @22.5/15 30 TTB
Read more26/11/22
A. In teams of two, alternate movements btw partner 30’ AMRAP 500m Row (30/22 Cal AB) 30 Wall Ball @9/6 30 Russian KB Swings @32/24 60 DU 30 Wall Ball @9/6 30 Russian KB Swings @32/24 500m Row (30/22 Cal AB)
Read more25/11/22
A. 12’ E2MOM Front Squat 5 reps @ 65% 5 reps @ 70% 3 reps @ 75% 3 reps @ 80% 2 reps @ 85% 2 reps @ 90% B. 3 RDS 4’ AMRAP 500m Row 15 Burpees lat BB Max reps of Thrusters @40/30 2’ rest btw sets
Read more24/11/22
A. 20’ E2MOM 1 Snatch Build over the course of the 10 sets to today’s heavy single. B. 10’ EMOM alt Minute 1 – 5 Hang Squat Snatch Minute 2 – 5 Bar MU Pick a weight for the squat snatches that you will be able to perform UB
Read more23/11/22
A. 16’ E2MOM 2 Strict Press Start @50% of 1RM B. For Time (12’ T.C.) 1-2-3-4-5-6-7-8-9-10 Burpees Lat BB Front Squat @60/40
Read more22/11/22
A. 9’ E3MOM Back Squat Set 1: 10 reps @ 55% Set 2: 15 reps @ 60% Set 3: 10 reps @ 65% B. 3 RFT (20’ T.C.) 1000m Row 30 DB Snatch alt @22.5/15
Read more21/11/22
A. 8’ EMOM 4 Wall Walks B. 4 RDS 5’ AMRAP 7 KB Front Squat 2×24/16 7 Burpees 50 DU 7 Burpees Pull Up 1’ Rest You will start each set at the top (front squats) and your score will be the lowest scoring AMRAP
Read more19/11/22
A. In team of two 40’ E10MOM (4 sets) 500m Row 15 Burpee Box Jump-Over @60/50 20 DB Snatch Alt @22.5/15 85 DU Partner A start from row Partner B start from DU reverse the starting order in the next set
Read more18/11/22
A. In a 12’ Window find 1 RM of Clean & Jerk B. 4 RFT (16’ T.C.) 18 Deadlift @50/35 12 Hang Power Clean 9 Push Jerk 15 Burpees lat BB
Read more17/11/22
A. 12’ E2MOM 2 Deadlift @80% of 1-RM Deadlift B. 5 RFT 24 KB AM Swing (heavy) 12 KB goblet squat 12 Box Jump @60/50
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