A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean+ Squat Clean+ Jerk *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 75-80% B. RX Against a 3-minute clock… Run 400 Meters Max Reps of Chest-to-Bar Pull-Ups Rest 60 seconds, and then… Against a 3-minute clock… Run 400 Meters Max Reps […]
A1. Back Rack Split Squat 8/10 reps each leg @ 2110 (50-40/35-25 Kg) Rest 75 seconds A2. Strict Pull Ups 8/10 reps@2011 Rest 75 seconds Repeat for 3 rounds B. RX EMOM 16 minutes Min1: Max Rep Double Unders Min2: Max Reps Toes to Bar Min3: Max Reps Single Arm DB Thruster 22.5/15 Kg Min4: […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Snatch+ Squat Snatch+ Ohs *Sets 1-3 – 62-67% *Sets 4-6 – 67-72% *Sets 7-8 – 72-77% B. RX For Time: 104 Wall Ball 9/6 Kg 52 Pull Ups SCALED For Time: 82 Wall Ball 41 Pull Ups BASIC For Time: 61 […]
A. Barbell Bent Row x 15 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Barbell Bent Row x 10 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Barbell Bent Row x 5 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps […]
A. Three sets of: Romanian Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Strict Toes to Bar x 8-10 reps Rest 45 seconds Box Jumps x 6-8 reps @ Rest 45 seconds B. RX Complete as many rounds and reps as possible in 8 minutes of: 15 Kettlebell Push Jerk (24/16 kg) – single […]
A. Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 55% of 1-RM Deadlift *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Sets 4-6 – 2 reps @ 85% B. RX Complete as many rounds and reps as possible in 15 minutes […]
A. Every 2 minutes, for 12 minutes (6 sets) of: Push Press *Set 1 – 8 reps @ 55% of 1-RM Push Press *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Sets 4-6 – 2 reps @ 85% B. RX Every 6 minutes, for 18 minutes (3 sets) for […]
A. Every 2 minutes, for 16 minutes (8 sets) of: High Hang Snatch+Hang Snatch+Snatch *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% B. RX Complete as many rounds and reps as possible in 8 minutes of: 16 Dumbbell Snatch 22.5/15 Kg 30 Double-Unders SCALED Complete as many rounds and reps as […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Squat Clean + Front Squat + Jerk *Sets 1-3 – 62-67% *Sets 4-6 – 67-72% *Sets 7-8 – 72-77% B. RX For time: 1300m run (2 GIRI) 40 Pull Ups 30 Burpee SCALED For time: 1300m run (2 GIRI) 40 Banded Pull Ups 30 Burpee […]