A. Every 3 minutes, for 12 minutes (4 sets) of: Deadlift 8 reps @65-75% 1RM B. Rx Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg) Scaled Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders […]

A. Every 2 minutes, for 16 minutes (8 sets) of: High Hang Snatch + Hang Snatch + Snatch *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 80-85% B. Rx For time: “AMANDA” 9-7-5 Ring Muscle Ups Snatch 61/43 Kg Time Cap:13 min Scaled 9-7-5 Chest To bar Pull ups (15-12-9) Snatch 50/35 […]

A. Every 3 minutes, for 12 minutes (4 sets) of: Back Squat 8 reps @65-75% 1RM B. Rx Every 4 minutes, for 12 minutes (3 sets) for times: 15 Burpees 10 Strict Handstand Push-Ups 20 Push-Ups Scaled Every 4 minutes, for 12 minutes (3 sets) for times: 15 Burpees 15 Kip Handstand Push-Ups 20 Push-Ups […]

A. Five sets for max reps of: 45 seconds of Push Ups Hands Off Rest 45 seconds 45 seconds of Box Jump Plyo 60/50 Rest 45 seconds B. Rx / Scaled Complete as many rounds and reps as possible in 15 minutes of: 10 Left-Arm Dumbbell Push Presses (22.5/15 Kg DB) 10 Right-Arm Dumbbell Push […]

Rx / Scaled Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 6 Dumbbell Devil’s Presses 22.5/15 12 Dumbbell Alternating Reverse Lunges 22,5/15 15 Burpeess Touch Bar Basic Every 8 minutes, for 32 minutes (4 sets) for times of: 200 Meter Run 4 Dumbbell Devil’s Presses 10/5 12 Alternating Reverse […]

A. Every 2.30 minutes, for 15 minutes (6 sets) of: 3 Hang Power Clean + 1 Squat Clean (t’n’go) + 1 Split Jerk B. Rx Three sets for max reps, each against a 3-minute running clock: 20 Burpees Strict Handstand Push-Ups x Max Reps Rest 3 minutes between sets Scaled Three sets for max reps, […]

A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 20-30m Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 –L-Sit on DBs x 60 seconds (accumulate the time if you’re unable […]

A. Execution: (A1 + 75rest + A2 + 75 rest) x 3  A1) Snatch Grip Romanian Deadlift: 3110; 8-10reps; rest 75sec x 3 Sets   A2) Dumbbell Z-Press x 8-10 reps @ 2111 rest 75sec x 3 Sets B. Rx / Scaled Complete as many rounds and reps as possible in 12 minutes of: 15 Front […]

A. Every 1.30 minutes, for 9 minutes (6 sets) of: Power Snatch touch ‘n go – 5 reps (70/75% 1RM of Power Snatch) B. Rx / Scaled “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (40/25 Kg) If Rain: Five rounds for time of: 15 Burpees 15 Overhead Squats (40/25 Kg) […]

A. Execution: (A1 + 75rest + A2 + 75 rest) x 3 A1) Cyclist Front Squat: 31X0; 8-10 reps; rest 75sec x 3 Sets A2) Chainsaw Row: 20X2; 8-10/arm; rest 75sec x 3 Sets B. Rx / Scaled Every 4 minutes, for 16minutes (4 sets) for times: 12 Deadlifts (60/40 Kg) 12 Power Cleans (60/40 […]