2016apr30

20160430

"RX"

Max rep unbroken pull up 2x
Tc: 6'

Rest 2'

Amrap 2'
Pistol

Emotm 12'
10 strict T2B
10 ab wheel
30" plank
30" back plank

"Elizabeth"
21-15-9reps
Power clean, 60/40kg
Ring dip
Tc:10'

"Open"

Emotm 10'
10-15 burpee
10-15 thruster

Emotm 12'
10 strict T2B
10 ab wheel
30" plank
30" back plank

"Elizabeth"
21-15-9reps
Power clean, 60/40kg
Ring dip
Tc:10'

2016apr29

20160429

"RX"

1rm shoulder press
Tc: 6'

Rest 2'

Amrap 2'
Burpee

Emotm 10'
10-20 pull up
15-20 v-ups

"Karen"
150 wall Ball shot

"Open"

Every 150sec for 10'
10-10 kb clean&press
20 kb sdhp

Emotm 10'
10 ring row
30" drivers hold

"karen"
150 wall Ball shot

2016apr28

20160428

"RX"

1RM C&J
Tc: 10'

1RM OHS
Tc: 8'

"Diane"
21-15-9reps
Deadlift, 102/65kg
HSPU

"Open"

Emotm 10'
8-8 kb snatch
20 Jumping lunge

Every 4' for 8'
5 pull up
10 C&J
15 slam Ball shot
20 swing
25 single/double under

"Diane"
21-15-9reps
Deadlift, 102/65kg
HSPU

2016apr27

20160427

"RX"

1 RM snatch
Tc:10'

1RM front squat
Tc: 10'

"Isabel"
30 snatch, 60/40kg
Tc: 8'

"Open"

Every 2' for 10'
10 burpee
15 Push up
15-20 Sit up

Emotm 10'
10 ab wheel
10 front squat

"Isabel"
30 snatch, 60/40kg
Tc: 8'

2016apr26

20160426

"RX"

1rm back squat
Tc: 10'

Emotm 10'
10 good morning
30" superman

"Fran"
21-15-9reps
Thruster, 43kg
Pull up
Tc: 8'

"Open"

Every 2' for 10'
15 box jump
20 v-up

Emotm 10'
10 deadlift
30" superman

"Fran"
21-15-9reps
Thruster
Pull up

2016apr25

20160425

"RX"

1RM deadlift
TC: 8'

Rest 1'

Amrap 1'
Double under

Emotm 12'
10 strict T2B
30" one handed ring plank

"Grace"
30 C&J, 60/40kg
Tc: 6'

"Open"

One round every 150sec for 10min:
10 Atomic Sit up
15 burpee
30 single/double under

Emotm 12'
10-15 T2B
30" one handed plank

"Grace"
30 C&J, 60/40kg
Tc: 6'

2016apr23

21060423

"RX"

Every 2' for 10'
1 power snatch
1 hang power snatch
1 OHS

Emotm 12'
12 t2b
12 box jump

Amrap 11'
6 pull up
8 burpee
10 front rack lunge

"Open"

Emotm 10'
Row/ad/skierg
12 wall Ball

Emotm 12'
L-Sit
Push up Hold
Box jump

Amrap 11'
6 pull up
8 burpee
10 front rack lunge

2016apr22

20160422

"Rx"

E2mot2m
1clean+1 hang clean+1 cluster
Emotm 12'
100 m run
10 burpee

amrap10'
6 t2b
10 box jump
14 kb swing

"Open"

Emotm 26'
3-5 cluster
40" su/du
5-5 kb box step
12 burpee
12 kb sdhp
100m running

amrap10'
6 t2b
10 box jump
14 kb swing

2016apr21

"Rx"

E2mont2m 12'
Snatch+hang snatch+ohs

Emotm12'
5-8 strict pull up
5-8 hspu

amrap 10'
5 power clean
7lat burpee
9 wallball

"Open"

E2mot2m 12'
6 pull up
12 push up
18 air squat

Emotm 12' 40"/20"
Plank
Back plank
Hand stand hold

amrap 10'
5 power clean
7lat burpee
9 wallball

2016apr20

20160420

"Rx"

Emotm 35'
3 deadlift
3 squat clean
3 jerk
10-15 burpee
30" su/du

"Open"

Emotm 35'
Rowing/ad/skiing
10-15 burpee
40" su/du
30" clean &jerk
30" wall walk

2016apr19

20160419

"Rx"

Emotm 12'
1squat snatch +1 ohs

Emotm 10'
5 front squat
10 invert rowing

amrap 10'
100 m running
8 burpee box jump
8 thruster

"Open"

Emotm 24'
10-15 wb
10-15 kb sdhp
10-15 t2b
40" plank

amrap 10'
100 m running
8 burpee box jump
8 thruster

2016apr18

"Rx"

Emotm 12'
2 squat clean
1 push/ split jerk

Emotm 10
4shoulder press
30" back squat

amrap 10'
9pull up
9 lat burpee
9 deadlift

"Open"

Emotm 12' 30/30
Rowing/skiing/ ad
Jumping rope
Hand stand hold

Emotm 10'
15-20 V-sit up
40" back squat

amrap 10'
9pull up
9 lat burpee
9 deadlift

2016apr16

20160416

"RX"

Kiping/butterfly pull up & bar muscle up practice

Emotm 15'
-10 ab wheel
-10 GHD Sit up
-10 strict t2b
-30 sec plank
-30 sec "superman"

AMRAP 6'
10 burpee
10 pull-up
10 burpee- pull-up

"Open"

Kiping/butterfly pull up & bar muscle up practice

Emotm 15'
-10 ab wheel
-10 GHD Sit up
-10 strict t2b
-30 sec plank
-30 sec "superman"

AMRAP 6'
10 burpee
10 pull-up
10 burpee- box jump

2016apr15

20160415

Every 2' for 10'
2 clean pull + 2 squat clean

Emotm10'
EVEN: 10 lunge
ODD: 5-5 KB row

AMRAP 9'
10 kb snatch, left, 24/16kg
10 kb OHS, left
10 kb snatch, right
10 kb OHS, right
20 Russian twist

"Open"

Emotm 10'
EVEN: 5 squat clean
ODD: 30 bikers ab

Emotm 10'
16 lunge
8-8 kb row

AMRAP 9'
10 kb C&J, left 16/12kg
10 kb squat, left
10 kb C&J, right
10 kb squat right
20 Russian twist

2016apr14

20160414

"RX"

Every 2' for 10'
2 snatch pull + 2 squat snatch

Emotm 10'
EVEN: 5 OHS
ODD: 5-5 Bulgarian squat

AMRAP 8'
10 thruster 40/30kg
10 pistol, alt.
10 HSPU

"Open"

Emotm 10'
EVEN: 5 squat snatch
ODD: 10 v-ups

Emotm 10'
EVEN: 10 OHS
ODD: 8-8 bulgarian squat

AMRAP 8'
10 thruster 30/20kg
10 lunge, 30/20kg
10 Push up

2016apr13

20160413

"RX"

Every 2' for 8'

3 Push jerk

Emotm 10'

EVEN: 5 deadlift

ODD: 8-10 strict pull-up

Emotm 15'

30W/30R

- row

- burpee

- t2b

- ring Dips

- gtoh 20/10kg

"Open"

Emotm 8'

EVEN:  5 Push jerk

ODD: 10 box jump

Emotm 10'

EVEN: 10 deadlift

ODD: 10-15 ring row

Emotm 15'

30W/30R

- row

- burpee

- K2E

- Dips

- gtoh 15/5kg

2016apr12

20160412

"RX"

Every 2' for 10'

3 power clean

Emotm 10'

EVEN: 5 back squat

ODD: 5-5 floor press

AMRAP 12'

10 swing, 24/16kg

20 HR push-up

30 double under

"OPEN"

Emotm 10'

EVEN: 5 clean

ODD: 10 ab wheel

Emotm 10'

EVEN: 10 back squat 

ODD: 8-8 floor press

AMRAP 12'

10 RKC swing

20 push-up

60 simple under

2016apr11

 20160411

"RX"

Every 2' for 10'

3 power snatch

Emotm 10'

EVEN: 5 front squat

ODD: 5-5 KB press

Amrap 10'

5 deadlift 100/60

10 C2B pull-up

15 box jump

"Open"

Emotm 10'

EVEN: 10 power snatch

ODD: 10 K2E

Emotm 10' 

EVEN: 10 front squat

ODD: 8-8 KB PRESS

AMRAP 10' 

5 deadlift 70/40

10 pull-up

15 box jump

2016apr9

20160409

"Rx"

E2mot2m 12'
Back squat 5-5-4-3-3-2

Emotm 12'
2deadlift+1 squat clean
40" plank

 amrap 12'
100 m running
5hspu
10 burpee
15 air squat

"Open"

1' W -1' R 12'
Back squat bw 50%
Su/du
Rowing/skiing/ad

Emotm 12'
30" hand stand hold
40" plank
30" S2S box jump

amrap 12'
100 m running
5hspu
10 burpee
15 air squat

2016apr8

20160408

"RX"

Emotm 12'
1 squat snatch

Emotm 12'
12 burpee
12 swing
12 goblet squat

Amrap 12'
100m run
15 thruster
30 double under

"Open"

3rounds:
2' work/ 1' rest
Burpee
Box jump
Wall Ball

Amrap 12'
100m run
15 thruster
30 double under

2016apr7

20160407

"RX"

Emotm 12'
1 squat clean & jerk

Emotm 12'
4 shoulder press
5 strict pull up
12 box jump

Amrap 12'
200m run
15 burpee
15 wall Ball


"Open"

Emom 40'
120m row
12-14 wall Ball
10-15 burpee
100m run
40" plank
15 swing
10-15 box jump
10-15 T2B

2016apr6

20160406

"Rx"

Emotm 10'
5 deadlift
10 lat burpee

2'work 1' rest x5
6power snatch/power c&j
30 du

amrap 7'
Thruster
pull up
2-2-4-4-6-6-8-8...

"Open"

E2mot2m for 10'
10 power clean+12 lat burpee

Emotm 15'
30" rowing
100 m running
30" su/du

amrap 7'
Thruster
pull up
2-2-4-4-6-6-8-8...

2016apr5

20160405

"Rx"

Emotm 15'
5front squat
10-12 ring push ups
12 box jmps

Emotm 6'
5power clean &jerk

amrap 11'
10 t2b
9wb
8 burpee

"Open"

Emotm 15'
Rowing/ad/skierg
Box jump
Vsit up

Emotm 6'
40"/20"
G2oh
Sit up

amrap 11'
10 t2b
9wb
8 burpee

2016apr4

20160404

"Rx"

Emotm 12'
3 back squat
5-8 strict invert rowing

Emotm 10'
5 kb thruster
6 strict pull up

amrap 12'
5 am swing
7 goblet squat
9 kb sdhp
11 burpee

"Open"

Emotm 12' 30"/30"
Wallwalk
Kb box step

Emotm 10' 40"/20"
Su/du
Plank

amrap 12'
5 am swing
7 goblet squat
9 kb sdhp
11 burpee

2016apr2

20160402

"RX" & "OPEN"

Rope climb/Double under practice

Emotm 15'
GHD/V-Sit up
Good morning
Strict T2B
Superman
Ab wheel

Amrap 5'
3 HSPU
6 pistol, alt
9 slam Ball shot