A) Pause OHS Or Pause Snatch Balance Or Pause Front Squat 8 x 4 B) For time: 1000/800m Row 80 Double Unders 20 Ring Rows 80 Double Unders 20 Ring Rows 80 Double Unders ...
A) “Open 20.1” With a 15 minute time cap, complete 10 rounds for time: 8 Ground-to-Overhead (43/30kg) 10 Bar-Facing Burpees B) E30S x 16 rounds 2x Power Clean + Push Jerk Or EMOM x 8 (for quality): 3 - 5 Strict Pull-Ups 3 - 5 Strict Dips 5 Good Mornings (or 3 –...
- AMRAP in 5 minutes at each station - rest 2 minutes between stations A) 12 Wall Balls (9/6kg) 12 Toes-to-Bar B) 12 Box Jumps (24/20”) 12 Pushups C) 12/10 Calories 12 KB Front Rack Lunges (24/16kg. 6LH, 6RH) D) 12/10 Calories 12 KB Snatches (24/16kg. 6LH, 6RH) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
A) 8 rft: 40 Double Unders (^UB) 5 Front Squats (50/35kg) (^70/50kg) - 12 minute time cap B) E2 ½ M x 5 rounds 6 DB-facing Burpees 12 Alt DB Snatches 6 DB-facing Burpees Or Power Clean 5-4-3-2-1-2-3-4-5 [vc_gallery type="image_grid" images="29652" img_size="full" column_number="2" grayscale="no"...
A) Weightlifting Or B) 1. For time: 15 Deadlifts 30 Calories 30 Toes-to-Bar 15 Deadlifts 30 Calories 30 Toes-to-Bar 15 Deadlifts 2. Bench Press 8 x 6 ...
A) 0 – 12:00 AMRAP 10 Thrusters (45/30kg) 10 Box Jumpovers (24/20”) 40 Double Unders B) 16:00 - 28:00 AMRAP 10 Pendlay Rows (45/30kg) 10 Pushups 40 Double Unders ...
A) 10 rft: 5 Burpee Box Jumps (24/20”) 10 KB Swings (24/16kg) 10 Pull-Ups B) Strict Press 5-4-3-2-1-2-3-4-5 ...
A) Starting at 40% of your Snatch 1RM, 15 minutes to find your max load for the complex: Snatch Pull + Power Snatch + Hang Snatch B) EMOM x 12 3 Back Squats [vc_gallery type="image_grid" images="29641" img_size="full" column_number="2" grayscale="no"...
E6M x 5 20 Calories (mix of machines) 6-10 Strict Ring dips (sub 15 Banded Tricep Ext) 6-10 Strict Pull-ups 4 TGU or Deadball OTS 10 Wtd Cossacks 6 Abwheel Rollouts ...
A) Weightlifting OR B) Partner or solo AMRAP in 35 minutes: 400m Run (500m Row) 200 Double Unders (sub 80 Mtn Climbers) 100 Russian Twists (12/8kg KB) 80 KB Swings (24/16kg) 60 KB Lunges (24/16kg) 40 Pushups 20 Kick Sits 10 Muscle-ups (sub Devils Presses) 1 minute Wall Sit Scaling: - halve the...
Notifications
