Monday 6 December 2021
EMOM 12: Snatch x 1 (+ weight) Every 3:00 x 10 Rounds: 10-9-8-7-6-5-4-3-2-1 / 6-6-5-5-4-4-3-3-2-1 Calorie Bike 1-2-3-4-5-6-7-8-9-10 Bar-Facing-Burpee
Monday 6 December 2021 Read More »
EMOM 12: Snatch x 1 (+ weight) Every 3:00 x 10 Rounds: 10-9-8-7-6-5-4-3-2-1 / 6-6-5-5-4-4-3-3-2-1 Calorie Bike 1-2-3-4-5-6-7-8-9-10 Bar-Facing-Burpee
Monday 6 December 2021 Read More »
For Time: 1000m / 800m Row (Buy-In) 15-12-9-6-3 Squat Clean (115, 75) Ring Dip / Banded Ring Dip
Friday 3 December 2021 Read More »
20 Minute Window: 0:00 – 10:00 (AMRAP) 3-6-9-12-15-etc Burpee-Toe-2-Bar 100ft Dbl KB FR Carry (53’s, 35’s) 10:01 – 12:00 Rest / Get out barbells 12:01 – 20:00 Build to a heavy complex of: 1 Snatch + 2 Overhead Squat
Thursday 2 December 2021 Read More »
AMRAP 20: 8 Kipping Pull-Up 6 Dbl DB Thrusters (50’s, 35’s) 8 / 6 Calorie Bike 6 Box Jump Over (24, 20) On the 0:00, 5:00, 10:00, and 15:00: 50 Double Under
Wednesday 1 December 2021 Read More »
AMRAP 7: 9 Toe-2-Rings 6 Walking Lunges (alternating) 3 Handstand Push-Up Into: 200m Farmer Carry (50’s, 35’s) 400m Row 800m Run 400m Row 200m Farmer Carry (50’s, 35’s)
Tuesday 30 November 2021 Read More »
For Time: 12 Power Clean (105, 70) 9 Shoulder-2-Overhead (105, 70) 3-2-1 Rope Climb
Monday 29 November 2021 Read More »
5RFT (25 Minute Cap) 400m Run 15 Sumo Deadlift High-Pull (95, 65) 15 Overhead Squat (95, 65)
Friday 26 November 2021 Read More »
AMRAP 10: 5 Hang Power Clean 5 Front Squats 5 Deadlift 100m Run Into: 15-12-9 / 12-9-6 Calorie Bike Toe-2-Bar Men: 115 Women: 75
Wednesday 24 November 2021 Read More »