Α. Rx / Scaled For time: 800 Meter Run or 1000m Row  or 200 Double Unders or 40 Power Clean 40/25 Kg 20 Wall Ball 30 Alternating Reverse Lunges with Barbell 40/25 Kg in Back position 40 Push-Ups 30 Alternating Reverse Lunges with Barbell 40/25 Kg in Back position 20 Wall Ball 800 Meter Run […]

Α. 10 Min EMOM of:  BB Power Snatch touch ‘n go  (65% 1RM Power Santch) 5 reps B. Rx  Four rounds for time of: 8 Single DB Devil Press 22.5/15 Kg 12 Front Rack DB Alt Walking Lunges 15 Push Presses (50/35 Kg) Scaled Four rounds for time of: 8 Single DB Devil Press 15/10 […]

Α. Romanian Deadlift *Set 1: 5 reps @ 60% of 1-RM (indicativamente 85% Deadlift) *Set 2: 3 reps @ 80% *Set 3: 1 rep @ 90% *Set 4: 5 reps @ 75% B. Rx  Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Assault Bike or 20 Front Squat 40/25 Kg […]

Α. Push Jerk *Set 1: 5 reps @ 60% of 1-RM *Set 2: 3 reps @ 80% *Set 3: 1 rep @ 90% *Set 4: 5 reps @ 75% *Set 5: 4-5 reps @ 80% Rest 2 minutes between set B. Rx  “DT” Five rounds for time of: 12 Deadlifts (70/45 Kg) 9 Hang Power […]

Α. 10 Min EMOM of:  BB Power Clean touch ‘n go  (70% Power Clean 1RM) 5 reps B. Rx  Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Burpees to Target 15cm Above Standing Reach 10 Toes to Bar Scaled Complete as many rounds and reps as possible in […]

Α. Front Squat *Set 1: 5 reps @ 60% of 1-RM *Set 2: 3 reps @ 80% *Set 3: 1 rep @ 90% *Set 4: 5 reps @ 75% *Set 5: 4-5 reps @ 80% Rest 2 minutes between sets B. Rx  “Nitrous” For time: 1000 Meter Row or 30 Burpees Box Jump over or […]

Α. Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 10X0 Go heavy the final steps should not be performed without struggle. B. Rx / Scaled Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete […]

Α. Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 If you achieve 5 successful reps, increase the load in the next set. B. Rx Complete rounds of 21, 15 and 9 reps of: Calorie Row Chest-to-Bar Pull-Ups Thrusters 40/25 Kg Scaled Complete rounds of 21, 15 and 9 […]

Α. 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 9 minutes (6 sets): Hang Snatch+Snatch @ 75-85% of 1-RM Snatch B. Rx “The Snatch Chief” Against a three-minute running clock, complete as many rounds and reps […]

Α. For max reps: 60 seconds of Bar Muscle-Ups or Strict Pull-Ups Rest 60 seconds 60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press Rest 60 seconds 60 seconds of Rowing (for Calories) or Burpees Rest 60 seconds 60 seconds of Single-Arm Alternating Dumbbell Snatches (22.5/15 Kg) Rest 60 seconds 60 seconds of Ring […]