01/02/2018

W/U 4R team x 2 10 R.Swing 20 SU 10 Ring Row 6RFT Team x2 (I Go You Go) 8 KB Snatch Dx 8 KB Snatch Sx 25 DU 9 C2B 300mt Run

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31/01/2018

AMRAP 4′ 8 Step Up Leg DX 8 Push Up 8 Step Up Leg SX 8 Good Morning AMRAP 12′ 12 DB DL @20/15 10 Box Jump 10 H.P.Clean 10 Box Jump 8 Push Jerk 10 Box Jump C/O 3×12 DB Reverse Lunges

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30/01/2018

W/U 15 M.Snatch @pvc 10 V-Up 15 Snatch Drop 10 Down&Up EMOM 15′ alt 6 P.Snatch @40/30 9 TTB 12 Burpees C/O 3×20 Back Ext.

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29/01/2018

W/U 3R 5 High Pull 5 M.Clean 5 F.Squat 10″ Ring Hold FOR TIME 25 Thruster @40/30 15 Ring Dip 20 Thruster 10 Ring Dip 15 Thruster 5 Ring Dip C/O Split Jerk Skills

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27/01/2018

W/U EMOM 6′ 6 Push Up 8 Ring Row AMRAP 20′ 8 DB Pendley Row @20/15 12 Floor Press every minute perform 3 DB Burpees C/O 3×8 DB Turkish Sit Up

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26/01/2018

W/U 2R 5 One Arm Swing DX 10 Goblet Press 5 One Arm Swing SX 10 Step Up FOR TIME 22-16-10-16-22 Kb Clean & P.Press @16/12 Box Jump Over C/O 40 Kb Thruster

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25/0/2018

W/U EMOM 5′ 8 Lunges 8 Jump & Land 5x 2’ON-1’OFF 6 H.P.Clean @50/35 12 Front Rack Lunges 30 DU C/O 3x 30″ON-30″OFF L-Sit

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