40 Min EMOM with a twist every 5 minutes Every Minute complete: 1 Semi Squat Clean (185/125) 2 Deadlifts 5 Push Ups Complete the above work within a minute On minute 5 instead of doing the above, perform 3 burpees On minute 10 instead of doing the above, perform 6 burpees On minute 15 instead […]
Part A: Calories + KBS = rep goal Round 1 = Rep Goal (30/25) 1 Min Max Calorie Row + 1 Min Max KBS (50#/35#) 1 Min Rest Round 2 = Rep Goal (34/28) Round 3 = Rep Goal (38/31) Round 4 = 42/34 Round 5 = 46/37 Round 6 = 50/40 If you complete […]
Front Squats 5×4, 75%, Every 2 min rep 1: Slow down and up rep 2: Normal down, Slow up rep 3: Slow down, fast up rep 4: normal down and up 3RFT – 12 Min cap 9 Squat Cleans (135/95) 5 Burpees 6 Front Squats 5 Burpees 3 Thrusters 5 Burpees
Push Press 2×3, no % 3×2, increase load 4×1, Increase load Every Min 6 Rd EMOM work for 40 sec each minute rest for 20 sec each minute Min 1: AMAP HSPU Min 2: AMAP Pistols Alt. Min 3: AMAP Jump Ropes (D.U) Min 4: Rest the entire minute repeat 5 more times 24 minutes […]
For Time – Chipper – 40 min cap 9 people start here 2,000/1,500 Meter Row 30 Semi or full Squat Snatches (135/95) 3/2.5 Mile Bike 30 SDHP (135/95) 5 Lap Run (indoor mod: 60 burpees) OR 9 people start here 3/2.5 Mile Bike 30 Semi or full Squat Snatches (135/95) 5 Lap Run (indoor mod: […]
Back Squats 5×4, 75%, Every 2 min rep 1: Slow down and up rep 2: Normal down, Slow up rep 3: Slow down, fast up rep 4: normal down and up 20RFT – 24 min cap 5 KBS (70/50) overhead 3 KB Goblet Squat 1 Muscle Up (or 3 Pulls ups & 3 dips) […]
Semi Squat Clean & Jerk 7×1, no%, every 90 sec 10 Min AMRAP 7 Kip Swings 7 Box Jump Overs (30/24) 7 HRPU 3 min rests Squat Clean & Jerk 7×1, no%, every 90 sec
Part 1- 3 min cap For Time 30 Wall Balls (20/14) 20 Kip Swings 10 SDHP (95/65) rest with remaining time if you don’t complete the above work under the time cap, you must repeat this part Part 2 – 5 min cap For Time 30 Wall Balls (20/14) 20 Kip Swings 10 SDHP (95/65) 10 […]
Front Squats 4×4, 65% every 90 sec set 1: Focus on Normal Tempo set 2: Focus on the Negative (downward phase) set 3: Focus on the slow upward phase set 4: Slow upward and the downward phase For Time Ladder – 20 min cap 10-8-6-4-2 Hang Semi Squat Cleans (185/125) Front Squats Burpee Box Jumps […]
Snatch Balance + 2 OHS = 1 set 5 Sets Every 90 Sec Off Racks For Time (Amanda) 12 min cap 9-7-5 Pulls Ups Dips Squat Snatch (135/95) FB: Muscle-ups Squat Snatch (135/95) (also do the rounds of 3 and 1) Away from the Whiteboard 8 Rounds of ;20 sec front support :10 Sec rest
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