A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% […]
A. Every 3 minutes, for 12 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate […]
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“La forza della squadra è ogni singolo membro. La forza di ogni membro è la squadra, ” ~Phil Jackson. Hai mai sentito parlare del “gruppo dei pari”? In pratica la sociologia ci dice che “le persone con cui trascorriamo il nostro tempo esercitano una grande influenza su di noi: sul nostro comportamento, sulle nostre […]
A. Every 2 minutes, for 14 minutes (7 sets): Snatch from 2″ Below Knee + Snatch (pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor) B. “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (40/25 Kg) Time Cap 21:00 Motivation. Do not let […]
A. Every 2 minutes, for 14 minutes (7 sets): Clean from 2″ Below Knee + Clean&Jerk (pause 1 second at 2″ below the knee, then clean, drop, reset and Clean&Jerk from the floor) B. For time 50 Burpees Over the Barbell 50 Power Cleans (45/30 Kg)
A. Every 2 minute, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press x […]
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Dumbbell Devil’s Presses (22.5/15 Kg) Station 2 – 20/15 Calories of Assault Bike or Ski Erg Station 3 – 30 Box Jumps (60/50– jump up, step down) Station […]
A. Every 2 minutes, for 12 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 rep @ 95% Immediately […]
A. Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes B. “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (9/6 Kg) 100 Double-Unders 50 Wall Ball Shots 25 Pull-Ups Time Cap = 15:00
A. In 10 minutes: Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.) B. Amrap 20 minutes: 400 Meter Run 3 Power Cleans 3 Ring/Bar Muscle-Ups or 8 Chest to Bar Athletes may only take […]
