Α. Rx For time: 50 Burpees 50 Dumbbell Thrusters 22.5/15 Kg Rest until the running clock reaches 10:00, and then… For time: 50 Dumbbell Thrusters 22.5/15 Kg 250 Double Unders Rest until the running clock reaches 22:00, and then… For time: 70 Deadlift 70/45 Kg 50 Dumbbell Thrusters 22.5/15 Kg

Α. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Push Press 6 reps @72-82% 1RM B. Rx “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Ring Muscle-Ups 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg)

Α. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Deadlift 6 reps @72-82% 1RM B. Rx Every minute, on the minute, for 15 minutes (5 sets): Minute 1: 50-70 Double-Unders Minute 2: 12-15 Chest-to-Bar Pull-Ups Minute 3: Max Reps of Ground to Overhead 70/45 Kg

Α. Every 2 minutes, for 16 minutes (8 sets) of: Squat Clean + Front Squat + Jerk *Sets 1-3 – 70-75 % *Sets 4-6 – 75-80% *Sets 7-8 – 85-90% B. Rx Every 4 minutes, for 16 minutes (4 sets) for times of: 20/15 Calories of Assault Bike 5 Cleans @ approximately 70-75% of your […]

Α. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Back Squat 6 reps @72-82% 1RM B. Rx Every 5 minutes, for 15 minutes (3 sets) for time: 40 Calories of Rowing 30 Wall Ball Shots (9/6 Kg)

Α. Every 2 minutes, for 16 minutes (8 sets) of: High Hang Snatch + Hang Snatch + Snatch *Sets 1-3 – 70-75 % *Sets 4-6 – 75-80% *Sets 7-8 – 85-90% B. Rx Complete as many rounds and reps as possible in 12 minutes of: 4 Bar Muscle-Ups 8 Toes to Bar 12 Dumbbell Push […]