A. Every 90 seconds, for 9 minutes (6 sets): Halting Clean Deadlift + Clean (Mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean) *Sets 1-4 = 1 rep @ 80% of 1-RM Clean *Sets 5-6 = 1 rep @ 85% of 1-RM […]

A. Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 rep […]

A. Every 90 seconds, for 9 minutes (6 sets): Halting Snatch Deadlift + Snatch (Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch) *Sets 1-4 = 1 rep @ 80% of 1-RM Snatch *Sets 5-6 = 1 […]

A. 3 Round of: Cyclist Front Squat: 31X0; 8-10 reps; rest 75sec (50-40/35-25 Kg) Pendlay Row: 30X1; 10-12reps; rest 75sec (50-40/35-25 Kg)   B. Rx/Scaled For time: 700 Meter Run 20 Pull-Ups 40 Push-Ups 80 Double-Unders 40 Push-Ups 20 Pull-Ups 700 Meter Run Cap: 17 minutes Basic For time: 400 Meter Run 15 Banded Pull-Ups […]

A. For max reps: 60 seconds of Burpees Rest 60 seconds 60 seconds of Alternating Dumbbell Snatches (50/35 lbs) Rest 60 seconds 60 seconds of Toes to Bar Rest 60 seconds 60 seconds of Double-Unders Rest 60 seconds 60 seconds of Front Squats (60/45 Kg) Rest 60 seconds 60 seconds of Push-Ups Rest 4 minutes […]

Rx Every minute, on the minute, for 20 minutes (4 sets) of: Station 1 – 15 Burpees Station 2 – 15 Air Squats + 10 Pull-Ups Station 3 – 20 Kettlebell Swings (24/16 kg) Station 4 – 15 Push-Ups Station 5 – 3 Snatch 80% of your 1RM When the running clock reaches 20:00… Two […]

A. Every 2 minutes, for 20 minutes (10 sets) of: Snatch *Sets 1-2 – 2 reps @ 65-70% *Sets 3-4 – 1 rep @ 75-80% *Sets 5-6 – 1 rep @ 84-88% *Sets 7-8 – 1 rep @ 92-96% *Sets 9-10 – 1 rep @ 96+% If you’re feeling good, aim for a new Santch […]

A. Three sets of: Dumbell Floor Press x 8-10 reps Immediately followed by… Banded Overhead Triceps Extension x 30 reps Rest 75 seconds Dumbbell Landmine Row x 6 reps each arm @ 21X0 Rest 75 seconds B. Rx/Scaled Complete as many rounds and reps as possible in 15 minutes of: 5 Strict Pull-Ups 10 Burpees 15 […]

A. Every 2 minutes, for 12 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% B. Rx/Scaled Three rounds for time: 200m Run 10 Toes to bar 20 Tuck Crunch Cap: 11 […]