Α. Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds B. Rx For time: 100 Double-Unders 21 Deadlifts 90/65 Kg 100 Double-Unders […]

Α. 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 9 minutes (6 sets): Hang Clean + Clean @ 75-85% of 1-RM Clean B. Rx Every 4 minutes, for 16 minutes (4 sets) for times of: 20/15 […]

Α. Rx Complete as many rounds and reps possible in 25 minutes of: 400 Meter Run or 25/18 Calories of Assault Bike 20 Single Dumbbell Thrusters (22.5/15 Kg) 20 Walking Lunges with Single Dumbbell Farmer’s Carry (22.5/15 Kg) 400 Meter Run or 25/18 Calories of Assault Bike 20 Single DB Devil’s Presses (22.5/15 Kg) Scaled […]

Α. FIND 1RM PUSH PRESS:   Every 2 minutes, perform: Push Press Set 1 –  2 reps @ 70% of 1-RM Set 2 – 2 reps @ 80% of 1-RM Set 3 – 2 reps @ 90% of 1-RM Set 4 – 1 rep @ 95% of 1-RM Set 5 – 1 rep @ 100% […]

Α. FIND 1RM DEADLIFT:   Every 2 minutes, perform: Deadlift Set 1 –  2 reps @ 70% of 1-RM Set 2 – 2 reps @ 80% of 1-RM Set 3 – 2 reps @ 90% of 1-RM Set 4 – 1 rep @ 95% of 1-RM Set 5 – 1 rep @ 100% of 1-RM […]

Α. Every minute, for 12 minutes (12 sets) of: Squat Snatch *Sets 1-4 – 80% *Sets 5-8 – 95% *Sets 9-12 – 90%   (se avete a disposizione pochi pesi, eseguite 2 reps ogni minuto di Snatch Touch’n’Go con il carico che riuscite a gestire) B. Rx For time: -50/35 Calories of Assault Bike or […]

Α. FIND 1RM BACK SQUAT:   Every 2 minutes, perform: Back Squat Set 1 –  2 reps @ 70% of 1-RM Set 2 – 2 reps @ 80% of 1-RM Set 3 – 2 reps @ 90% of 1-RM Set 4 – 1 rep @ 95% of 1-RM Set 5 – 1 rep @ 100% […]