A. 10’ E2MOM 1 Snatch High Pull + Squat Snatch + OHS start from 50% of 1RM, find an heavy complex B. For Time (15’ T.C.) 30 ttb 40 DB Snatch @22.5/15 50 DB Box step over @60/50 40 DB Snatch @22.5/15 30 ttb
Read more22/09/21
A. Ring Muscle Up 5’ EMOM X max reps UB B. 5’ EMOM 30”on/30”OFF max reps Lunges w/KB Front Rack 2×24/16 C. For time (15’ T.C.) 30 Burpees 30 FS @70/45 30 Box Jump @75/60 30 Burpees
Read more21/09/21
A. In a 15’ Window find 5 RM of Front Squat B. For Time (11’ T.C.) 40 DU 20 Wall Ball @9/6 10 ttb 60 DU 30 Wall Ball @9/6 15 ttb 80 DU 40 Wall Ball @9/6 20 ttb
Read more20/09/21
A. 15’ EMOM alt 30” ON / 30” OFF -free HS March / Donkey Kick -Max reps of HSPU Strict -3m HS Walk B. 3 RDS (3’ T. C. each) 250m Row /15 Cal AB 20 Wall Ball @9/6 20 DB Snatch alt @22.5/15 3’ rest
Read more18/09/21
A. In team of two 32’ AMRAP 200m Run 40 Wall Ball @9/6 200m Run 40 Hang Power Clean @40/30 200m Run 40 Box Jump Over @60/50 Teammates partition reps as needed but perform the 200m run together.
Read more17/09/21
A. In a 15’ Window find 1RM of the complex: 1 Squat Clean + 1 Hang Squat Clean B. 7 RFT (12’ T.C) 5 Thusters @70/45 10 pull up
Read more16/09/21
A. In a 15’ window find 1 RM of Push Jerk B. 10’ AMRAP 7 Push Press @60/40 14 FS @60/40 21 Deadlift @60/40
Read more15/09/21
A. 15’ E90”MOM (10 sets) 2 Power Clean TnG Build to an heavy double B. For Time (12’ T.C.) 10 Power Clean @80/55 100 DU 8/80..6/60..4/40..2/20
Read more14/09/21
A. 10’ EMOM Alt -Kb Snatch 10SX+10DX @24/16 -10 C2B B. For Time (12’ T.C.) 3-6-9-12-15-18 KB AM Swing @24/16 burpees box jump over @60/50
Read more13/09/21
A. 10’ E2MOM 2 Snatch no TnG @80% B. 4 RDS 2’ AMRAP 15 Cal AB/ 20 Cal Row 3 Bar MU / 9 pull up Max Reps of DB Box Step Over @22.5/15 -60/50 2’ Rest
Read more11/09/21
A. 10 RFT In teams of two 10 Pull-Up 10 Burpee Box Jump Over 400m Run Partner A will perform 10 Pull-Ups, then Partner B will complete 10 Burpee Box Jump-Overs, then Partner A will run 400 meters. When Partner A completes the 400 meter run...
Read more10/09/21
A. 10’ EMOM for max reps Pistols odd: left leg even: rightleg B. 10’ EMOM 2 Shoulder press add weight every sets C. For Time (10’ T.C.) 800m Run 1000m Row
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