A. Every 1.30 minutes, for 9 minutes (6 sets) of: Power Clean&Jerk touch‘n go – 5 reps (70/75% 1RM of Power Clean&Jerk) Skills on T’n’go: focus on discendent line Bar. B. Rx For time: 20 Burpees over the bar 20 Ground to Overhead (60/40 Kg) 30 Tors to Bar 20 Burpees over the Bar 30 […]
Α. Strict Gymnastics – HSPU 6 Unbroken Sets of Max Reps of Kipping HSPU B. Rx “Knock on Wood” 3 Rounds: 20 Power Snatches (50/35 Kg) 20 Box Jump Overs (60/50cm) 20 CTB Pull-Ups 20 Burpees Time Cap: 20:00 Scaled 3 Rounds: 20 Power Snatches (40/25 Kg) 20 Box Jump Overs (60/50cm) 20 Pull-Ups 20 […]
Α. Rx Complete as many rounds and reps as possible in 30 minutes of: 12 Double Devil Press 22.5/15 Kg immediately followed by… Three rounds of: 15 Wall Ball Shots (9/6 Kg) 10 Push-Ups 5 Strict Pull-Ups Scaled Complete as many rounds and reps as possible in 30 minutes of: 12 Double Devil Press 15/10 […]
A. Every 3 minutes, for 12 minutes (4 sets) of: Deadlift 8 reps @68-78% 1RM B. Rx Two sets for max reps, each against a 4-minute running clock, of: 100 Double Unders (no more than 1.40 minutes) 15 Thrusters (45/30 Kg) Max Reps of Bar-Facing Burpees Rest 4 minutes between sets Scaled Two sets for […]
A. Every 3 minutes, for 12 minutes (4 sets) of: Push Press 8 reps @68-78% 1RM B. Rx Against a 90-second clock… 10 Burpees Max Reps of Ring Muscle Ups Rest 90 seconds, and repeat for three (3) sets. Note number of Ring Muscle Ups completed in each of the three sets, then sum them […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Squat Clean Below Knees + Squat Clean+ Jerk *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 80-85% B. Rx For time: 15 Power Cleans (70/45 Kg) 20 Chest to Bar 10 Power Cleans 15 Chest to Bar 5 Power Cleans 10 Chest […]
A. Every 3 minutes, for 12 minutes (4 sets) of: Back Squat 8 reps @68-78% 1RM B. Rx Complete as many rounds and reps as possible in 15 minutes of: 20 Wall Ball 9/6 50 Double-Unders 10 Strict Handstand Push-Ups Scaled Complete as many rounds and reps as possible in 15 minutes of: 20 Wall […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Snatch + Hang Snatch Below Knees+ Snatch *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 80-85% B. Rx Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (100/70 Kg) 12 Box Jump-Overs (60/50 cm) Scaled Complete […]
Α. Bench Press 60% 1RM 10 reps 65% 1RM 10 reps 70% 1RM 10 reps 60% 1RM 10 reps B. Rx AMRAP 15: 8 Burpees Box Jump Over 50 Double Unders 12 CTB Pull-Ups 8 Single Arm DB Snatches 22.5/15 Kg Scaled AMRAP 15: 8 Burpees Box Jump Over 50 Double Unders 12 Pull-Ups 8 […]
A. Team Of 2: Rx Complete as many rounds and reps possible in 25 minutes of: 30 Burpees 40 Pull-Ups 200 Double Unders 30 Dumbbell Thrusters (22.5/15 Kg) 40 V-Ups 20 Devil’s Presses (22.5/15 Kg) Scaled Complete as many rounds and reps possible in 25 minutes of: 30 Burpees 40 Pull-Ups 200 Double Unders 30 […]