| 2026.04.02 |
4sets × every 5min
10 Squat snatch 155/105
10 BMU
60 DU |
|
| 2026.03.31 |
4Rounds
1:00 Max Box jump 24/20
1:00 Max Alt. DB snatch 50/35
1:00 Max Burpee to target 6inches
1:00 Max Air squat
1:00 Rest |
|
| 2026.03.30 |
AMRAP20
15/12cal Row
5 Devil press 2×50/35
15/12cal Row
15 WBS 20/14 |
|
| 2026.03.27 |
AMRAP9
3 Power snatch 135/85
6 Bar facing burpee
9 WBS 20/14
Rest 2min
AMRAP3
1 Power snatch 135/85
2 Bar facing burpee
3 WBS 20/14 |
|
| 2026.03.26 |
5sets × Every 4min
25/20cal Row
60 DU
2 Clean & jerk (1RM 80%) |
|
|
|
| 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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