A) E3M x 5 10 Deadlifts @ 50% 5 Strict Pull-Ups B) E4M x 3 10 CTB Pull-Ups 10 Hang Squat Cleans (62.5/45kg) 10 STOH _____________________________________ Fitness A) E3M x 5 10 Deadlifts 10 Ring Rows B) E4M x 3 10 Jumping Pull-Ups 10 Hang Power Cleans 10 Push Presses [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) EMOM x 10 1-3: 3 Power Snatches @ 60% 4-6: 2 Power Snatches @ 65 - 70% 7-10: 1 Power Snatch @ 70 - 75% - or lighter B) AMRAP in 12 minutes: 12 Russian KBS 15/12 Calories 18 Pushups _________________________________ Fitness A) EMOM x 10 3 Hang Power...
A) E3M x 5 60 Double Unders 12 HSPU 12 Situps B) 2 x 10m Farmer Carry - 30 second time cap per effort - 15 minutes to find max load ___________________________________ Fitness A) E3M x 5 40 Seconds of Singles or Doubles (max 60) 12 DB Push Presses 12 Situps B) 2...
A) E3M x 5 10 Back Squats @ 50% 5 Ring or Bar Muscle-Ups B) E2M x 5 200m Row - straight into C) E2M x 5 200m Run ______________________________ Fitness A) E3M x 5 5 - 10 Back Squats 5 Strict Pull-Ups 5 Dips B) E2M x 5 200/175m Row (or Rest...
A) EMOM x 10 1-3: 3 x Power Clean + Push Jerk @ 60% 4-6: 2 x Power Clean + Push Jerk @ 70% 7-10: 1 x Power Clean + Push Jerk @ 80% - or lighter B) 5 x 3 minute rounds 15 Toes-to-Bar 15 SDHP (45/30kg) 15...
For time: 9 – 15 – 21 Thrusters (52.5/35kg) Pull-Ups - rest 3 minutes 3 x 100 Double Unders 12 Single Arm Devils Presses - rest 3 minutes 10-8-6-4-2 Squat Cleans Wall Walks ...
A) E3M x 5 12 Bench Presses @ 60% 12 Deadlifts @ 60% B) E4M x 4 15 DB Presses 15 DB Bent Over Rows ________________________________ Fitness A) E3M x 5 12 Bench Presses 12 Deadlifts B) E4M x 4 15 DB Presses 15 DB Bent Over Rows [vc_gallery...
A) Rotating EMOM x 20 1: 20 Wall Balls (9/6kg) 2: 16 Toes-to-Bar 3: 12 HSPU 4: Squat Snatches B) 3 rft: 500m Row 25 V-Ups - rest 1 minute ____________________________________ Fitness A) Rotating EMOM x 20 1: 15 Wall Balls 2: 12 V-Ups 3: 9 DB Push Presses 4: 6 Renegade Rows B) 3 rft: 400/350m Row 20 Situps -...
A) E2½M x 5 3 Power Cleans 3 Push Jerks 6 Muscle-Ups B) AMRAP in 15 minutes: 12 DB Front Rack Lunges (2 x 22.5/15kg) 10 Box Jumpovers (24/20”) 8 DB Power Cleans (2 x 22.5/15kg) @ 0:00, 5:00 and 10:00 100m Farmer Carry (2 x DBs) __________________________________ Fitness A) E2½M x 5 3 Power...
A) E1½M x 10 1 - 5: 10 OHS 6 - 10: 10 Front Squats B) EMOM x 15 1: Max Calories 2: Max Effort Set of Strict Presses 3: Max Effort Set of Strict Pull-Ups _______________________________________ CFK Fit A) E1½M x 10 1 - 5: 16 Bulgarian Split Squats 6 - 10: 10...
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