A. Every 2 minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk @ 70-80% Followed by… Every 2 minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean + Jerk @ 75-85% Followed by… Every 2 minutes, for 6 minutes (3 sets): Clean & Jerk @ 85-90% B. RX […]
A. In 12 minutes Build to today’s 1-RM Tempo Front Squat @ 32X1 Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat (perform these without any tempo prescription) B. RX For Time: 50 Burpees 40 Pull-Ups 30 Alternating Pistols 20 Kettlebell Swings (24/16 kg) 10 Strict Handstand Push-Ups […]
A. Three sets for time: 10 Strict Press 8 Strict Pull Ups Rest 2:00 between sets B. RX For Time: 30 Handstand Push ups 15 Dumbbell Clean (2×22.5/15 Kg) 15 Dumbbell Walking Lunges (2×22.5/15 Kg) 30 Toes to Bar 15 Dumbbell Clean (2×22.5/15 Kg) 15 Dumbbell Walking Lunges (2×22.5/15 Kg) Time cap = 17:00 Scaled […]
A. RX “The Veteran TEAM” 22 rounds for time of: 20 Dumbbell Box Step Up Over (22.5/15 Kg) 11 Dumbbell Thrusters (22.5/15 Kg) 11 Burpees I go YOU GO Scaled 22 rounds for time of: 20 Dumbbell Box Step Up Over (17.5/12.5 Kg) 11 Dumbbell Thrusters (17.5/12.5 Kg) 11 Burpees I go YOU GO Basic […]
A. Every 1.30 minutes, for 15 minutes (10 sets): Power Snatch+Hang Squat Snatch Find Heavy B. RX 2:00 on, 2:00 off x4 12 Burpees over the Bar 8 Hang Power Clean 50/30 Kg Max Reps Pull Ups / Banded Pull Ups (no more less than 30 seconds of PU) Scaled 2:00 on, 2:00 off x4 […]
A. Every 3 minutes, for 18 minutes (6 sets): Deadlift x 4 reps @ 80% of 1-RM Deadlift B. RX Every 4 minutes, for 12 minutes (3 sets) for times: 40 Wall Ball @9/6 16 Alternating Dumbbell Snatches (22.5/15 Kg) 16 Alternating Reverse Lunges with Dumbbell (22.5/15 Kg) Athletes should be have at least 30 […]
A. Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Loading per set (by %): 70, 75, 80, 85, 87, 89, 91, 93, 95, 95 B. RX For time: 50 Front Squat (50/35 Kg) 30 Ground to Overhead (50/35 Kg) 30 Pull-Ups Time Cap = 10:00 Scaled For time: 50 […]
A. Every 3 minutes, for 15 minutes (5 sets): Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 3 reps @ 85-90% B. RX Complete as many rounds and reps as […]
A. Every 2 minutes, for 6 minutes (3 sets): Jump to Split x 3 reps @ 60% of 1-RM Jerk (Barbell on your back the whole time, quickly move feet into the split position without any upward drive.) B. Every 2 minutes, for 12 minutes (6 sets): Split Jerk x 2 reps *Sets 1-3 = […]
A. Four sets: 8 Strict Barbell Press 8 Pendlay Row Rest 2:00 B. RX Five rounds for time 30 Double Unders 6 Devils Press 22.5/15 Kg 12 Handstand Puh Ups Scaled Five rounds for time 30 Double Unders 6 Devils Press 17.5/12.5 Kg 12 Handstand Puh Ups Basic Five rounds for time 30 Single Unders […]
