| 2026.06.20 |
EMOM for 24min
A: 15/18/21 WBS (20/14lb)
B: 15/18/21 DB Box step over (24/20")(50/35lb)
C: 12 Burpee onto plate
D: Rest
*1,4R : 15reps
2,5R: 18reps
3,6R : 21 reps |
|
| 2026.06.17 |
5sets × every 5min
25 V-up
50 Squat
200m Run |
|
| 2026.06.15 |
Team of 2 (You go I go whole rounds)
AMRAP24
12/9cal Row
9 Burpee over rower
9 C2B |
|
| 2026.06.12 |
10RFT
3 Wall walk
7 DB power clean 2×50/35
10 Box jump over 24/20 |
|
| 2026.06.11 |
5sets× Every 4min
15/12cal Row
6 Squat snatch 135/85
15/12cal Row |
|
|
|
| 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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