| 2026.10.01 |
For time
50 wall-ball shots (14/20 lb)
50 box jump-overs (20/24 in)
50 wall-ball shots
50 med-ball box step-overs (20/24 in)
50 wall-ball shots
50 lateral burpee box jump-overs (20/24 in) |
|
| 2026.09.29 |
2min on/1min off x 6Rounds
5 Wall Walk
Max BB S2OH (115/75) |
|
| 2026.09.23 |
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 |
|
| 2026.09.21 |
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 |
|
| 2026.09.14 |
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 |
|
|
|
| 2023.12.28 |
10RFT
4 HSPU
8 Burpee
12 WBS 20/14 |
|
| 2023.12.27 |
5RFT
40 D.U
20 Push up
10 Deadlift 135/95 |
|
| 2023.12.21 |
6RFT
10 Burpee
20 Russian KBS 24/16
30 Wall Sit |
|
| 2023.12.20 |
5RFT
15 Pull up
15 Push up
15 Box Jump 24/20 |
|
| 2023.12.19 |
12min AMRAP
40 D.U
4 Deadlift 95/65
4 Hang Power Clean 95/65
4 Squat Clean 95/65 |
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