Emom 9min
1 Tempo front squat 3330 (increase from last week)
3 rounds
21 ttb
9 thrusters 135/95
Emom 9min
1 Tempo front squat 3330 (increase from last week)
3 rounds
21 ttb
9 thrusters 135/95
Emom 9min
1 Tempo front squat 3330 (increase from last week)
3 rounds
21 ttb
9 thrusters 135/95
30min for quality
2min cardio
20 situps
20 banded good morning
20 pushups
20 ring rows
30min for quality
2min cardio
20 situps
20 banded good morning
20 pushups
20 ring rows
30min for quality
2min cardio
20 situps
20 banded good morning
20 pushups
20 ring rows
Every 3 min for 15min
3 deadlift @80-85%
Amrap 10
6 power snatch 95/65
9 ohs
12 box jump 24/20
Every 3 min for 15min
3 deadlift @80-85%
Amrap 10
6 power snatch 95/65
9 ohs
12 box jump 24/20
Every 3 min for 15min
3 deadlift @80-85%
Amrap 10
6 power snatch 95/65
9 ohs
12 box jump 24/20
Teams of 2
100/80 cals
30 synchro BFB
At 8min
100/80 cals
30 synchro BFB
At 16min
100/80 cals
30 synchro BFB
*7min cap for each
Accumulate
3min dball/sandbag hold
2 min hollow hold
1min ring support hold
Teams of 2
100/80 cals
30 synchro BFB
At 8min
100/80 cals
30 synchro BFB
At 16min
100/80 cals
30 synchro BFB
*7min cap for each
Accumulate
3min dball/sandbag hold
2 min hollow hold
1min ring support hold
Teams of 2
100/80 cals
30 synchro BFB
At 8min
100/80 cals
30 synchro BFB
At 16min
100/80 cals
30 synchro BFB
*7min cap for each
Accumulate
3min dball/sandbag hold
2 min hollow hold
1min ring support hold
Back squat 4×3 @85%
#event1morris
50 wallball 20/14
40 cal ski
30 alt db snatches 50/35
20 box jump over 24/20
15 bar mu
Back squat 4×3 @85%
#event1morris
50 wallball 20/14
40 cal ski
30 alt db snatches 50/35
20 box jump over 24/20
15 bar mu
Back squat 4×3 @85%
#event1morris
50 wallball 20/14
40 cal ski
30 alt db snatches 50/35
20 box jump over 24/20
15 bar mu
teams of 2, 4 rounds:
50/40 cal bike
40 pullups
30powerclean135/95
20barfacingburpees
teams of 2, 4 rounds:
50/40 cal bike
40 pullups
30powerclean135/95
20barfacingburpees
teams of 2, 4 rounds:
50/40 cal bike
40 pullups
30powerclean135/95
20barfacingburpees
Tempo fs
Emom 9 min
1 tempo fs 3330
3 rounds
30 wallball
30 kbs 53/35
Tempo fs
Emom 9 min
1 tempo fs 3330
3 rounds
30 wallball
30 kbs 53/35
Tempo fs
Emom 9 min
1 tempo fs 3330
3 rounds
30 wallball
30 kbs 53/35
30min for quality
2min cardio
12 kneeling pallof press/side
12 cossack squat/side
12 single leg rdl/side
1min active bar hang
1min front leaning rest
30min for quality
2min cardio
12 kneeling pallof press/side
12 cossack squat/side
12 single leg rdl/side
1min active bar hang
1min front leaning rest
30min for quality
2min cardio
12 kneeling pallof press/side
12 cossack squat/side
12 single leg rdl/side
1min active bar hang
1min front leaning rest
Snatch
Every 90 sec for 9min 2 snatches (fun hang power snatch + ohs 3+3)
Amrap 9 min
9 strict pullups
6 strict hspu
3 snatches 135/95 (Wp Squat)
Snatch
Every 90 sec for 9min 2 snatches (fun hang power snatch + ohs 3+3)
Amrap 9 min
9 strict pullups
6 strict hspu
3 snatches 135/95 (Wp Squat)
Snatch
Every 90 sec for 9min 2 snatches (fun hang power snatch + ohs 3+3)
Amrap 9 min
9 strict pullups
6 strict hspu
3 snatches 135/95 (Wp Squat)
5x(1+1) Pausing clean pull (2 sec at above knee) + clean pull
Teams of 2
50 synchro burpees
50 synchro TTB
50 synchro Deadlift 225/155
5x(1+1) Pausing clean pull (2 sec at above knee) + clean pull
Teams of 2
50 synchro burpees
50 synchro TTB
50 synchro Deadlift 225/155
5x(1+1) Pausing clean pull (2 sec at above knee) + clean pull
Teams of 2
50 synchro burpees
50 synchro TTB
50 synchro Deadlift 225/155
