A) 1. Alt EMOM x 10 Min 1: 3 Muscle Cleans + 3 Push Presses + 3 Back Squats Min 2: 3 Clusters (@0:00, 0:15, 0:30) 2. E90S x 6 1 Power Clean + 1 Cluster + 1 Jerk 3. E2M x 5 1...
“Filthy Fifty” For time: 50 Box Jumps (24″) 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Presses (20/15kg) 50 Back Extensions 50 Wall Balls (9/6kg) 50 Burpees 50 Double Unders [vc_gallery type="image_grid" images="26500" img_size="full" column_number="2"...
A) 10/5, 9/5, 8/5...
A) 0:00 – 10:00 30/25 Calories 10 Devils Presses (2 x 20/15kg) 2 x 5m Weighted Lunge Walk (2 x 20/15kg) B ) 15:00 - 25:00 30 Situps 10 Pendlay Rows (40/25kg) 10 Ring Dips Good luck to all the members competing in the Allstar Alliance...
A) E45S x 10 2 Power Cleans B ) “Hammer” 5rft: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-Ups - 90 second rest ...
For time: 10 x 10 Calories 5 Burpee Box Jumps (24/20”) straight into 10 x 10 KB Swings (24/16kg) 5 Strict HSPU (sub Pike Press, DB or KB Strict Press) ...
A) 1. E3M x 4 4 Snatches 3 Snatches 2 Snatches 2. E2M x 5 Snatch Pull + Snatch High Pull + Hang Power Snatch + OHS 3. E2M x 5 Snatch Pull + Snatch 4. EMOM x 5 2 Deficit Snatch Deadlifts B ) 10/5, 9/5, 8/5….1/5 OHS / DB...
E3M x 12 rounds 2 minutes work, 1 minute rest each round Rounds 1, 4, 7, 10 AMRAP 40 Double Unders 4 TGUs (20/12kg) Rounds 2, 5, 8, 11 AMRAP 12/10 Calories 8 Toes-to-Bar Rounds 3, 6, 9, 12 AMRAP 12 Alt DB Snatches (20/15kg) 8 Burpees over the dumbbell - pick...
A) Deadlift 1, 3, or 5 RM or 10 x 5 Abwheel Rollouts 10 Russian Twists B ) AMRAP in 20 minutes: 200m Run 10 Deadlifts (60/40kg) 10 Situps 10 C2B Pull-Ups ...
A) “Fight Gone Bad” - 5 stations - 1 minute per station - 1 minute rest between rounds 3 rounds for total reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20”) Push Press (35/25kg) Row (Calories) B ) Accessory 3 x 10 Good Mornings 10 Dips [vc_gallery...
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