A. Every 2 minutes, for 14 minutes (7 sets): Hang Clean + Clean&Jerk @80-85% 1RM B. Complete as many rounds and reps as possible in 12 minutes of: 3 Bar Muscle-Ups 6 Dumbbell Hang Power Cleans (22.5/15 Kg – 2 DBs) 12 Alternating Reverse Lunges (22.5/15 Kg – 2 DBs) Motivation. La volontà di vincere, […]
A. Five sets of: Push Press x 6 reps @ 11X2 Rest 2 minutes B. For time: 700 Meter Run 80 Push Presses (40/25 Kg) 700 Meter Run
A. Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 8 reps @ 75% *Set 5 – 8 reps @ 75% *Set 6 – 8 rep @ 75% B. Complete […]
Warm-Up. Tabata x 3 rounds (6 minutes total): Russian Step-Ups (left) Russian Step-Ups (right) Donkey Kicks Broad Jumps Then… In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Russian Kettlebell Swings (24/16 kg) 30 Shoulder to Overhead (45/30 Kg) 20 Box […]
A. Take 10 minutes to build to the Deadlift weight you plan to use for the workout. Then… B. Complete as many rounds and reps as possible in 24 minutes of: 8 Deadlifts @ 70-75% of 1-RM 16 Toes to Bar 24 Walking Lunges with One DB/KB Farmer’s Carry (32/24 kg) 32 Push-Ups Motivation. Se […]
Every 10 minutes, for 30 minutes (3 sets) for max reps of: 2 Minutes of Devil Press 22.5/15 Kg 2 Minutes of Burpee Box Jump-Overs (60/50 cm) 2 Minutes of Double DB Box Step Over (22.5/15 Kg to 60/50cm) 400 Meter Run You can take your time on the 400 meter run, but make […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 2 reps @ 32X1 B. Three rounds for time of: 30 Wall Ball Shots (9/6 Kg) 15 Chest-to-Bar Pull-Ups Motivation. Solo chi rischia di andare troppo lontano avrà la possibilità di scoprire quanto lontano si può andare. (Thomas Stearns Eliot)
A. Take 15-20 minutes to build to today’s heavy Power Clean B. Every 4 minutes, for 16 minutes (4 sets) for times: 400 Meter Run 5 Power Cleans (85/60 Kg)
A. Five sets of: Push Press x 5-6 reps @ 11X2 Rest 2 minutes Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, […]
A. Two Sets: Assault Bike/Ski Erg/Row x 30 seconds Rest 30 seconds Waiter + Farmer Carry x 50m per side 2×32/24 Kg Rest 30-60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (60/50 cm) 15 Push Presses (45/25 Kg) Rest 2 minutes, and when the running […]
