September 2020


On a continuously running 25-minute clock, 5 Five minute AMRAPs of changing rep schemes of: 10 strict pull-ups, 20 push-ups, 30 squats Then, 8 strict pull-ups, 16 push-ups, 24 squats Then, 6 strict pull-ups, 12 push-ups, 18 squats Then, 4 strict pull-ups, 8 push-ups, 12 squats Then, 2 strict pull-ups, 4 push-ups, 6 squats Post

Monday Read More »


Weightlifting/WOD For Time, Load and Height: 10-8-6-4-2 rep rounds of Power Clean (add or take away weight at any time) Box Jump (add or reduce height at any time) Goal is to go as heavy and high as you can and of course time is a small factor too. Post your totals for both exercises,

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WOD AMRAP in 20 minutes of: 3 Wall Climbs 7 Single leg toes to bar (right and left is one rep)* 200m Run *Standard for one legged toes to bar is while touching your ‘one’ leg to the bar the other leg (knee, ankle foot) must remain below your hips. Also when switching legs both

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Weightlifting: Clean and Jerk 5×1 @ 83% Then EMOM for 15 minutes: First minute: Back squat x3 (go heavier than last week) Second minute: Strict Pull up (max reps) [NO kipping at all] Third minute: Push ups at 35% of max Go for perfection in movement. Post loads and total strict pull ups to the

Tuesday Read More »


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