A. Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 2 reps Build to roughly 90% over the course of the 8 sets. B. Against a 3-minute running clock… 20 Box Jump 15 Chest-to-Bar Pull-Ups (max 2 min Box+Chest) Max Reps of Strict Handstand Push-Ups in remaining time Rest 3 minutes, and repeat […]

A. Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean+ Clean @ 75-85% of 1-RM Clean B. Four rounds for time of: 30 DB Snatch 22.5/15 Kg 20 Wall Ball Shots […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. B. “Charley Horse (Deadlift version)” For time: 35 Deadlift (75/50 […]

A. Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch + Snatch @ 75-85% of 1-RM Snatch B. Three rounds for time of: 10 Snatches (60/42 Kg) 15 Toes to Bar […]

Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 8 reps @ 75% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 3-4 reps @ 90% Rest 2 minutes between sets. F. Every 5 minutes, for […]

Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run or 25 Burpees immediately followed by… Three rounds of: 15 Thruster 20/15 Kg 12 Push-Up 9 Db Snatch 22.5/15 Kg 6 Strict Pull-Ups Motivation. Una vita senza ricerca non è degna di essere vissuta Socrate    

A. Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 3 reps Suggested loading per set (by %): 55, 60, 65, 70, 73, 76, 78, 80 B. Against a 2-minute running clock… 20 Box Jump @ 60/50 Max Reps of Strict Handstand Push-Ups in remaining time Rest 2 minutes, and repeat for a […]

A. Every minute, on the minute, for 15 minutes: Snatch x 2 reps (reset before each rep) Loading suggestions: Minutes 1-3 – 55-65% Minutes 4-6 – 65-75% Minutes 7-10 – 75-85% Minutes 11-15 – 85% or more B. Three rounds for time: 50 Double Unders 21 Deadlifts (100/70 Kg) 12 Bar-Facing Burpees Motivation. Sognare, dopo […]

Complete as many rounds and reps as possible in 35 minutes of: 30 Burpees (no jump – hip extension) 30 Kettlebell American Swing 24/16 Kg 20 Front-Racked Kettlebell Walking Lunges (24/16 kg) 20 Toes to Bar Motivation. Come il ferro in disuso arruginisce, così l’inazione sciupa l’intelletto. Leonardo da Vinci  

A. Every 2 minutes, for 16 minutes (8 sets) of: Clean x 1.1 (rest 5-10 seconds between singles) Build over the course of eight sets to today’s heavy double. B. Option 1 Complete rounds of 9, 7 and 5 reps for time of: 90/65 Kg Clean (power or full) Ring/Bar Muscle-Up OR… Option 2 For […]