פוסטים

Find your RM1 DeadLift 50%x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1 ... New PR Advanced: EMOM x 12 minutes 15/12cal Row 2Legless Rope Climb 12Strict Leg Raises 14Front Rack One KB Lunges 32/24 kg Intermediate: EMOM x 12 minutes 12/10cal…
DeadLift: find your 5 RM ... 70%x 5, 75% x 5, 80% x 5, 85% x 5 Advanced: 12 min EMOM 15/12cal Row 2Legless Rope Climb 20V-Ups 18WallBall Shots 20/14 lbs Intermediate: 12 min EMOM 12/10cal Row 2Rope Climb 15V-Ups 15WallBall Shots 20/14…
Back Squat 5sets x 5 reps 84%across Advanced: 12 min EMOM 15/12cal Row 2Legless Rope Climb 18WallBall Shots 20/14 lbs 10Dips Intermediate: 12 min EMOM 12/9cal Row 1-2Rope Climb 15WallBall Shots 20/14 lbs 8Dips Beginners: 12 min…
Back Squat 5sets x 5 reps 80%across Advanced: 12 min EMOM 15/12cal Row. 50 sec work; 10 sec transition 2Legless Rope Climb 15Turkish Sit Ups 20/14 lbs 12Double Dumbbell Clean 50/35 lbs each hand Intermediate: 12 min EMOM 12/9cal Row.…
Power Clean 60%x 4, 65% x 4, 70% x 4, 75% x 4, 80% x 4 Coach Notes All sets MUST be touch & go If you don't know your max start from light weight and go up every set Always prefer technique, not weights Advanced: 16 min EMOM 2Legless…