A. 12’ E3MOM 6 Back Squats @ 70-75% B. In teams of two, with only one teammate working at any time, 3’ AMRAP Shoulder to Overhead @40/30 2’ Rest 3’ AMRAP Front Squats @40/30 2’ Rest 3’ AMRAP Thrusters 2’ Rest 3’ AMRAP Burpee over Barbell
Read more05/07/22
A. 12’ E2MOM 1 Hang Power Snatch + 1 Snatch Balance + 2 OHS + 1 Power Snatch Add weight during sets B. 4 RFT (12’ T.C.) 20 Cal Row (18/12 Cal AB) 30 Wall Ball @9/6
Read more04/07/22
A. 10’ To Find 1-RM of Deadlift B. 10 RDS 90” on / 90” off Max cal @monostructural at your choice
Read more02/07/22
A. In team of two 5 RFT (30’ T.C.) 30 DU (each teammate) 30 TTB (total reps) 2 Clean&Jerk @90/60 (1+1) 20 Syncro Burpees lat BB
Read more01/07/22
A. 4 RDS For Time (10’ T.c. each round) 400m Run 15 Burpees Box Jump Over @60/50 20 DB Snatch Alt @22.5/15 400m Run
Read more30/06/22
A. 6’ EMOM In a 30” Window 3x (1 Ring MU +2 dips) B. 3 RDS For Time (4’ t.c. each round) 50 DU 10 Burpee Box Jump Ov @60/50 18/12 Cal Monostructural Then 3 RDS For Time (4’ t.c. each round) 18/12 Cal Monostructural 10 Burpees Box Jump Over @60/50...
Read more29/06/22
A. In a 13’ window Back Squat 10-8-6-4-2 reps Imediately In a 13’ window SH Press 10-8-6-4-2 reps Imediately In a 13’ window Deadlift 10-8-6-4-2 reps
Read more28/06/22
A. 15’ To Find 2-RM of Tempo Zombie Squat @510X1 B. For Time (17’ T.C.) 1000m Row (60/40 Cal AB) 50 Thrusters @20/15 150 DU 50 Thrusters @20/15 1000m Row (60/40 Cal AB)
Read more27/06/22
A. 12’ E2MOM 1 Power Snatch + 1 Snatch Balance + 1 OHS + 1 Hang Power Snatch Add weight during sets B. B. 3 RDS 4’ AMRAP 16 Burpees Lat BB 12 C2B Max reps of Squat Snatch @40/30 2’ rest
Read more25/06/22
A. In teams of two, 30’ AMRAP 500m Row 15 Front Squat @35/25 15 Hang Clean&Jerk @35/25 15 KB AM Swing @24/16 Only one partner may be working on the triplet at a time, and the other partner will either be completing the row. Partners will...
Read more24/06/22
A. 10’ Practice HS Walk B. For Time (30’ T.C.) 1200m Run 20 Toes to Bar 36m HS Walk (6m) or 12 Wall Walk 800m Run 25 Toes to Bar 24m HS Walk (6m) or 8 Wall Walk 400m Run 30 Toes to Bar 12m HS Walk (6m) or 4 Wall Walk
Read more23/06/22
A. 3 RFT (7’ T.C.) 20 KB Lunges @24/16 16 Burpees 3’ Rest B. 3 RFT (7’ T.C.) 300m Row (18/12 Cal AB) 30 KB Russian Swing @24/16 3’ Rest C. 3 RFT (7’ T.C.) 300m Row (18/12 Cal AB) 30 Box Jump @60/50 D. 4 SETS 30’’ Plank 30’’ Hollow Hold 30’’...
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