Pulling Ladder
4 / 12 / 24 AMRAP 15 3 – 6 – 9 – 12 – 15 – etc Snatch 95 / 65 pull up cal machine
4 / 11 / 24 A. back squat 10 – 8 – 6 – 4 – 2 – 2 -4 – 6 – 8 – 10 Increase across loads then decrease when reps increse again and try keep same loads for way down as way up. B. partner amrap 12 both do 30 double unders
Back Squat Strength Read More »
4/10/24 7 x 2 min rounds rest 1 min 250m row max calorie row rds 1 – 3 – 5 Max calorie bike or ski 2 – 4 – 6 round 7 max burpees Score total reps for all 7 rounds added together.
4/9/24 A. Press 4 x 2 building B. 5 sets 2 push press + 1 split jerk C. partner amrap 12 rotate full rounds 8 box jump 24/20 1 set of HSPU , max reps 8 . Scale HSPU with push press 95 / 65
Press + Push Press + Split Jerk Read More »
4/8/24 BUY IN : 1000m run then 10 rounds of 3 power clean 155 / 105 6 push ups 9 airsquats CASH OUT : 1000m run
4/3/24 amrap 17 21 wall balls 20 / 14 15 box jump overs 24/20 9 power cleans 115 / 85
Magic in the movement Read More »
4/2/24 A. deadlift 5 – 5 – 5 across 3 – 3 – 3 across 2 – 2 – 2 across B. relay race amrap 12 switch every movement. 100m farmer carry 100m med ball carry 100m run