A. 15’ E3MOM 3 Deadlifts to the knee + 1 Deadlift + 3 Dimmels @ 70%+ of 1-RM Deadlift B. For Time (18’ T.C) 500m Row or 30/21 Cal AB or 400m SkiErg or 1000m BikeErg 9-6-3-1 Bar Mu 20 Deadlift @60/40 2’ Rest btw rds
Read more17/01/22
12’ E2MOM (6 sets): Front Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% 2’ Rest then Front Squat 1 @ 101-103% B. 4 RFT (15’ T.C.) 20
Read more15/01/22
A. 12’ E2MOM (6 sets): Push Press *Set 1 – 6 reps @ 60% *Set 2 – 4 reps @ 70% *Set 3 – 2 reps @ 75% *Set 4 – 2 reps @ 80% *Set 5 – 1 rep @ 85% 2’ Rest then Push Press Max Reps @ 80% B. For Time (12’
Read more14/01/22
A. 15’ to practice on one or more gymnastic elements you need to work on (pistol, bar Mu, Hs Walk, Ring dip…) B. 5 RDS 2’ AMRAP 3 Hang Power Clean @60/40* 6 STOH 9 Front Squat max reps of burpees 2’ rest the complex must be unbroken choose the...
Read more13/01/22
A. 12’ E2MOM (6 sets): Front Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% 2’ Rest then Front Squat Max Reps @ 90% B. 12’ AMRAP 6
Read more12/01/22
A. 15’ E3MOM 6 Deadlifts to the knee + 6 Dimmels @ 60% of 1-RM Deadlift B. For Time (12’ T.C.) 14 Wall Ball @9/6 1 Push Up 13 Wall Ball 2 Push Up … 1 Wall Ball 14 Push up
Read more11/01/22
A. 10’ E2MOM 3 Squat Snatch TnG Start from 60% and add load every set B. 4 RFT (15’ T.C.) 10 Hang Squat Snatch @50/35 20 Box Jump over @60/50
Read more10/01/22
A. 10’ HS Walking Party B. 5 RFT (20’ T.C.) 5 Mortal Complex* 10 TTB *From Plank position Right Arm Row Push-Up Left Arm Row Push-Up Clean 2 Front Squat 2 Push Press Elite 2 KB 24/16 RX 2 DB 22,5/15
Read more08/01/22
A. 15’ E3MOM 6 Power Clean TnG Start from 50% of 1-RM and add load every sets B. 12’ AMRAP 6 HSPU 9 Push Up 12 TTB
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A. 12’ E2MOM (6 sets): Front Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% 2’ Rest then Front Squat Max Reps @ 85% B. 4 RDS 2’
Read more05/01/22
A. 4’ AMRAP 30 burpees Strict HSPU x Max Reps 4’ Rest B. 4’ AMRAP 10 Box Jumps @60/50 10 Pull-Up 4’ Rest C. 4’ AMRAP 10 DB Front Squat @22,5/15 5+5 DB Thrusters 4’ Rest D. 4’ AMRAP 30 DU 10 TTB
Read more04/01/22
A. Take 15’ to build to 1 RM of Split Jerk. B. 3 RFT (20’ T.C.) 100 DU 30 KB Am Swings @24/16 15 Pull-Up 3’ Rest
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