| 260923 |
4min work out x 9set
1.400m Run + 20 DB snatch 50/35
2.25/20 Cal row + 20 Burpee to plate
3.40m KB front rack walking lunge+ 40sec sandbag bear hug hold
.
DB 50/35
KB 24/16kg |
|
| 260921 |
For time /Time cap 10min (open 22.2)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
Bar facing or lateral burpee |
|
| 260914 |
For Time:
20 DB Squat Clean 50/35
20 Box Jump Over 30/24
120 D.U
20 DB Hang Squat Clean
20 Box jump over 30/24 |
|
| 260910 |
10-9-8-7-6-5-4-3-2-1
Hang squat clean 115/75
KBS -R 24/16kg
TTB |
|
| 260907 |
10min AMRAP
2-4-6-8-10….
DB Devil press 50/35
DB box step over 24/20
30 D.U |
|
|
|
| 231228 |
10RFT
4 HSPU
8 Burpee
12 WBS 20/14 |
|
| 231227 |
5RFT
40 D.U
20 Push up
10 Deadlift 135/95 |
|
| 231221 |
6RFT
10 Burpee
20 Russian KBS 24/16
30 Wall Sit |
|
| 231220 |
5RFT
15 Pull up
15 Push up
15 Box Jump 24/20 |
|
| 231219 |
12min AMRAP
40 D.U
4 Deadlift 95/65
4 Hang Power Clean 95/65
4 Squat Clean 95/65 |
|
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