A) Cluster 8 x 3 - first set @ 40% of Clean 1RM - add weight after each successful set B ) AMRAP in 15 minutes: 20 Alt DB Snatches (20/15kg) 100m Run 20 Situps 100m Run 40 Double Unders [vc_gallery type="image_grid" images="27069"...
A) Krusher’s weightlifting Or B ) “Chad” For time: 1000 Stepups (20”. 20/15kg) - you’ll need a sturdy backpack if you want to do this as Rx’d or your own weight vest - modified options, which will still include stepups, will be on the board [vc_row css_animation=""...
A) Deadlift 8-8-6-6-4-4-4-4-4 then B ) 5 x Superset 8 Ring Rows 8 Ring Dips Or C) For time: 800m Row 40 Wall Balls (9/6kg) 20 Burpees ...
A) E30S x 20 rounds 1 Power Snatch B ) 3 x AMRAP in 4 minutes: 12 Power Snatches (45/30kg) 12 Toes-to-Bar 12 Front Squats (45/30kg) ...
A) E90S x 10 rounds 3 Push Jerks (no racks) 6 Weighted Cossacks (10/5kg plate) 9 Reverse Crunches B ) AMRAP in 12 minutes: 30 Double Unders 3,6,9...
A) Muscle Snatch - build to a heavy triple B) 1. 5 rft: 12 Pushups 12 Lateral Jumps 6 Hang Power Snatches - 10 minute time cap 2. 5 rft: 12 Toes-To-Bar 6 Split Stance Lunges (20/15kg. Left) 6 Split Stance Lunges (20/15kg. Right) - 10 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
For time: 70 Wall Balls (9/6kg) 60 Mountain Climbers (L+R = 2) 50/40 Calories 40 Weighted Stepups (20/15kg) 30 Ring Dips 20 Strict HPSU 10 Wall Walks + 10 Deadlifts (80/60kg) after each movement (i.e. 7 sets) [vc_gallery type="image_grid" images="27031"...
A) Krusher’s weightlifting - Snatch Or B ) 30 rft: 7/5 Calories 3 Hang Cleans (50/35kg) 1 Bar Muscle-Up - BMU subs 2 C2B Pull-Ups 3 Pull-Ups / Ring Rows - 30 minute time cap ...
A) 0 – 7:00 150 Double Unders Then AMRAP 40 Bicycles (L+R=2) 10 Devils Presses (2 x 20/15kg) B ) 11:00 – 18:00 150 Double Unders Then AMRAP 20 Alt Toe Taps 10 Bicep Curls (25/15kg) C) 22:00 – 29:00 150 Double Unders Then AMRAP 20 RKBS (24/16kg) 10 Kick Sits [vc_row css_animation=""...
Alt E2M x 10 rounds A) 8 Bench Presses 8 Pull-Ups B ) 200m Run - 200m Ski - 250m Row - 500m Bike - 600m Echo Bike ...
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