Choose two of the following three options: A) E2.5M x 6 rounds 8 Bench Presses B ) E2.5M x 6 rounds 8 Deadlifts C) REMOM x 15 minutes 1 – 3 Rope Climbs 10 – 50 Double Unders 10 – 15 Calories - test for Back Squat if you missed...
A) Back Squat 1 or 3 or 5 RM or 5 x 5 x 75% then B ) E2M x 6 8 Ring Rows 8 Good Mornings or C) AMRAP in 12 minutes: 4 Hang Power Cleans (60/45kg) (^80/55kg) 8 V-Ups 12 Wall Balls (9/6kg) sub 12 Box Stepovers if you did enough...
A) "Holleyman" 30 rounds for time: 5 Wall Balls (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) or B ) 30 rounds for time: 15 Double Unders 3 DB Thrusters 1 Power Clean - 30 minute time cap for each [vc_gallery type="image_grid" images="26071" img_size="full" column_number="2"...
A) Back Squats 3 x 1 x 95% - week 7, day 2 B ) REMOM x 4 rounds 5 x [2 Plank Jacks + 2 Alt Toe Taps] 5 - 10 Power Snatches 5 - 10 Dips 10 – 15 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
With a 5 minute time cap, each station is one round for time: A) 20 Power Cleans (55/40kg) (^70/50kg) 20 Toes-to-Bar B ) 30 Medball Cleans (9/6kg) 30 Toes-to-Bar C) 40 Calories 80 Double Unders D) 50 Alt DB Snatches (20/15kg) 100 Double Unders (^ +20 Pushups each station) [vc_row css_animation="" row_type="row"...
"Tillman" 7 rft: 7 Deadlifts (142.5/102.5kg) 200m Run 15 Pull-Ups - 45 seconds rest or “Holbrook” 10 rft: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Sprint - 1 minute rest ...
A) E45 x 10 rounds 3 Strict Presses B ) For time: 60 Cal Row 15 Push Presses @ 60% of heaviest triple 60 Situps 15 Push Presses 60 Lunges 15 Push Presses 60 Bicycles 15 Push Presses 60 Box Stepovers (24/20”) [vc_gallery type="image_grid" images="26038"...
A) Back Squat 5 x 2 x 92.5% - week 7, day 1 then B ) E2M x 6 8 Bent Over Rows 8 DB Lat Pullovers or C) 5 rft: 15 KB Swings (24/16kg) 15 Burpees (6”) ...
- Partner or solo For time: 60 Alt DB Snatches (1 x 20/15kg) 10 Situps, 10 Pushups 50 Box Jumps (24/20”) 10 Situps, 10 Pushups 40 Weighted Lunges (20/15kg) 10 Situps, 10 Pushups 30 Toes-to-Bar 10 Situps, 10 Pushups 20 DB Thrusters (1 x 20/15kg. 10 LH, 10...
A) Box Squats 8 x 5 (incrementing) - week 6, day 2 then B ) REMOM x 4 rounds 10 – 15 Pull-Ups 10 – 15 Calories 45 Second Wall Sit or C) AMRAP in 12 minutes: 20 Pull-Ups 5 Power Cleans 20 Lateral Jumps 5 Power Cleans [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
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