3 x 8 minute AMRAPs A) 8 Bench Presses (50/35kg) 8 Box Jumpovers (24/20”) 8 Bicep Curls (30/20kg) B) 8 KB Drags (24/16kg. L+R=2) 8 KB Snatches (4 x L, 4 x R. 24/16kg) 8 Pull-Ups C) 8 DB Thrusters (2 x 20/15kg) 16 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
E3M x 10 1 Clean 10 - 30 Double Unders 1 Clean 10 Toes-to-Bar 1 Clean ...
AMRAP in 20 minutes: “Nate” (1 round.) (Rx+ 2 rounds) then “Barbara” (1 movement) "Nate" 2 M-Ups 4 HSPU 8 KB Swings (32/24kg) “Barbara” 20 Pull-Ups 30 Pushups 40 Situps 50 Squats i.e. complete one full round of “Nate” then 20 Pull-Ups, one full round of “Nate” then 30 Pushups, one...
A) For time: 8 x 200m - rest 1 minute between intervals B) Odd objects - Deadballs - Farmers Walk Handles - Prowler - Pegboard ...
A) E2M x 5 rounds Split Jerk + 2 Front Squats + Split Jerk _____________ B) Back Squat 2-2-2-2-2-2 or C) For time: 60 Wall Balls (9/6kg) 800m Row 100 Flutter Kicks (L+R=1) ...
A) “Claudia” 5 rft: 400m Run 20 KB Swings (24/16kg) B) E2M x 5 Rounds 5 Strict Pull-Ups + 15m Walking Lunge or HS Walk - option to add weight to the Pull-Ups and Walking Lunge ...
3 rft: 5 Clusters 5 Burpee Box Jumps (24/20”) 5 Clusters 10 Burpees 5 Clusters 15 Box Jumps (24/20”) Round 1 @ 40/25kg (^50/35kg) - Rest 1 minute Round 2 @ 50/35kg (^65/45) - Rest 2 minutes Round 3 @ 60/45kg (^80/57.5kg) [vc_gallery...
2 x AMRAP in 12 minutes: A) 400m Run 12 Power Snatches (70/50kg. sub 36 Alt DB Snatches) B) 400m Row 20 Situps 20 Bicycles (L+R = 1) _____________ or C) Snatch 5 x 3 @ 60% 3 x 3 @ 70% 8 x 1 @ 80%+ [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
Choose two of the following three options. A) Back Squat 4RM B) Bench Press 4 RM C) 10 rft: 3 Strict HSPU (or Strict Press 50/35kg) 6 V-Sit Ankle Taps 12 Double Unders - 10 minute time cap ...
2 rft: 25 Power Cleans (62.5/45kg) 25 Ring Pushups 25 Front Squats 25 Pull-Ups 25 Push Jerks 25 Toes-to-Bar (credit: Speal Programming) Jason finishes up a very tough workout with the support of a few buddies when he felt like he had nothing left towards the...
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