Performance A) E1½M x 10 1: 5 Deadlifts @ 75 - 80% 2: 5 Bench Presses @ 75 - 80% B) For time: 21-18-15-12 Calories Goblet Squat Jumps (15/10kg) V-Ups _____________________________________ Fitness A) E1½M x 10 1: 10 Deadlifts 2: 10 Bench Presses B) For time: 21-18-15-12 Calories Air Squats Situps [vc_gallery type="image_grid" images="32144"...
Performance A) E2½M x 6 300/240m Row B) Rotating EMOM x 20 1: 80 Double Unders 2: 12 DB Hang Lunges 3: 14 DB STOH 4: 16 DB Hang Snatches 5: Rest _____________________________________ Fitness A) E2½M x 6 250/200m Row B) Rotating EMOM x 20 1: 40 Seconds of Double or Single Unders 2: 12 Lunges 3: 12...
Performance 6 rft: 15 Power Cleans (45/30kg) 15 Toes-to-Bar 15 Wall Balls (9/6kg) 15 Lateral Burpees - rest 1½ minutes between rounds - 35 minute time cap ___________________________________ Fitness 6 rft: 12 Hang Power Cleans 12 V-Ups 12 Wall Balls (9/6kg) 12 Burpees - rest 1½ minutes between rounds - 35 minute time cap [vc_row...
Performance A) E1½M x 10 10-8-6-4-2 1 - 5: OHS 6 - 10: Front Squats B) For time: 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Strict Presses - 20 minute time cap __________________________________ Fitness A) E1½M x 10 1 - 5: 12 Bulgarian Split Squats or OHS 6 - 10: 5 Front Squats B) 10 rft: 5 Strict Pull-Ups 5 Strict Presses - 20...
Performance A) Alt EMOM x 10 1: 3 Squat Snatches 2: 6 Muscle-Ups B) 3 rft: 600m Run 30 Pushups 15 Hang Power Snatches (52.5/35kg) _______________________________________ Fitness A) Alt EMOM x 10 1: 6 Hang Power Snatches (or 3 Power Snatches + 3 OHS) 2: 6 Strict Pull-Ups or 10 Jumping Pull-Ups B) 3 rft: 400m...
A) AMRAP in 20 minutes: 16 CTB Pull-Ups 12 Shuttle Runs 8 Dual DB Hang Clean and Jerks 4 Wall Walks B) Partner finisher For time: 80 Wall Balls (Hang) 60 Burpees (Wall Sit) 40 Wall Balls (Hang) 20 Burpees (Wall Sit) - While one partner is completing the reps the...
A) E4M x 5 4-3-2-1 Deadlifts @ 70% Bench Presses @ 70% B) 5 rft: 30 Air Squats 20 Situps 10 Ring Dips - 12 minute time cap ___________________________ Fitness A) E4M x 5 10 Deadlifts 10 Bench Presses 50 Flutter Kicks B) 5 rft: 20 Air Squats 15 Situps 10 Box Dips - 12 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
A) E2½M x 6 200m Run B) AMRAP in 15 minutes: 50 Double Unders 15 Toes-to-Bar 10 Single Arm Devils Presses (22.5/15kg) ________________________________________ Fitness A) E2½M x 6 200m Run (250/200m Row or Ski, 500m C2 Bike or Air Dyne, 600m Echo) B) AMRAP in 15 minutes: 30 Double Unders (60 Singles or...
Performance A) E2M x 5 5 Power Cleans + Push Jerks 10 HSPU B) For time: 40-30-20 Calories Single Arm OH Lunges Box Jumpovers (24/20”) ___________________________________ Fitness A) E2M x 5 10 DB Hang Power Cleans 10 DB Push Presses Plank until 1:30 B) 30-20-10 (^40-30-20) Calories Lunges (^Goblet) Box Stepovers or Seated Knee Tucks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) E1½M x 10 1 - 5: 2 OHS 6 - 10: 4 Front Squats B) E5M x 3 9-7-5 Strict Presses Strict Pull-Ups ...
