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201101 Workout

DL every 3 Minutes for 15 Minutes8 Repsall weights should be “”working”” weights and around 60% of 3 RM For Time: TC`15“Grown Strong”30 Man/Women-MakersRenegade row

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201031 Workout

Pull up10` EMOM Beginner (white-orange):10` EMOM neg. PLU Advanced (blue-Black):10` EMOM PLU Elite (Red):10` CTB (pronierter Griff) Hero “Helton” TC`253 Rounds for time:800m run30 DB

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201030 Workout

Split Jerk5` Practice with whole Groupe Coaches Note: Beginner (white-orange):10` EMOM: 5 Split Jerks (easy weigth) Advanced (blue-Black):10` EMOM: 3 Split Jerks (increase weight) Elite

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201029 Workout

OHSevery 2 Minutes for 14 Minutes3 Repsall weights should be “”working”” weights and around 60% of 3 RM 3 Rounds: 30on 30 off for 5

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201028 Workout

Strength and Skill10` HSPUProgression Beginner (white-orange):8` EMOM: Wall Climb Advanced (blue-Black):8` EMOM: Pike Push up Elite (Red):8`AMRAP: strict HSPU OPEN 17.413`AMRAP 55 DL 100/70kg 55

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201027 Workout

BSQevery 3 Minutes for 15 Minutes8 Repsall weights should be “”working”” weights and around 60% of 3 RM 20` AMRAP“Nicole”400m Runmax effort Pull ups Oly

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201026 Workout

Strict Pressevery 2 Minutes for 12 Minutes6 Repsall weights should be “”working”” weights start around 60% of your 1RM 12` AMRAP“Humbling Metall”2-4-6-8-10-12-14-….Single arm Overhead Lunge

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201025 Workout

DL every 3 Minutes for 15 Minutes10 Repsall weights should be “”working”” weights and around 60% of 3 RM 2 Rounds for Time: TC`20“Invictus”10 RMUS/BMUS/CTB/PLU30

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201024 Workout

Pull upTeams of 2 Beginner (white-orange):10` EMOM neg. PLU Advanced (blue-Black):10` EMOM PLU Elite (Red):1-2-3-4-5-6-7-8-9-10(every set need to be ub!)after hitting max do max effort

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