3RFT

Born Free

Every 2 minutes for 12 minutes: Set 1- 3 rope climbs Set 2 – L sit hold 30 seconds Set 3 – HS walk 15m/ or progression 3 rounds for time: 50 double unders 20 GHD sit ups 20 alt DB snatch

Sweet Dreams

4 sets: 8 wtd hip/back extensions 2 reverse wall climbs Hollow rock 30 seconds *rest 1 minute between exercises 3 rounds for time: 30m OH walking lunge (45/35) 15 ring dips 400m run

Shows Stopper

Warm up: Coaches choice 3 rounds for time: 400m run 20 wall ball (20/14) 15 Hang cleans (115/85)

The Big Show

3 sets: 10 alt pistols 10 HSPU ( or 3 reverse wall climbs/ or hold nose to wall) 30 double unders 3 rounds for time: 9 power cleans (135/95) 12 S2OH 135/95) 15 Burpees

The Reckoning

Every 2 minutes for 12 minutes: Back squat Set 1 – 5 reps Set 2 – 5 reps Set 3 – 3 reps Set 4 – 2 reps Set 5 – 2 reps Set 6 – 1 rep Then 2 sets of 1 rep. Rest 3 min. *Goal today is finding that new 1RM. Approach […]

Area 51

E2MOTM “Snatch Complex” for 20 min: High hang snatch(from hip pocket) + hang snatch(above the knee) + snatch(from floor) Build across the 10 sets. 3 rounds for time: 20 box jumps (24/20) 400m run 10 DB hang squat cleans (40/30)

Regional Hangover

EMOTM 9 Minute 1 – 1 rope climb Minute 2 – 10 T2B Minute 3- accumulate 25-30 sec L sit hold 3 rounds for time 400m run 40 sit ups 7 Deadlifts (315/225)