A. In 15 minutes, complete the following: Run 700 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . B. In 15 minutes, complete the following: Run 700 Meters immediately followed […]

A. Every 2 minutes, for 16 minutes (8 sets) of: High Hang Snatch + Snatch @80-85% B. Complete as many rounds and reps as possible in 15 minutes of: 15 Burpees Over the Barbell (lateral) 15 Deadlifts (100/70 Kg) 15 Toes to Bar Motivation. Gold medals aren’t really made of gold. They’re made of sweat, […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Clean & Jerk @70-75% B. Complete as many rounds and reps as possible in 10 minutes of: 120 ALT Db Snatch 22.5/15 Kg In remaining time: Amrap Toes to bar

Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 8 Deadlifts @ 70% of 1-RM Minute 2 – 16 Walking Lunges with Goblet KTB(24/16 kg KB) Minute 3 – 6 Bar Muscle-Ups Minute 4 – 12 Clapping Push Ups Minute 5 – 40 Seconds of Prone Plank Motivation. You can’t […]

A.
 Every 2 minutes, for 16 minutes (8 sets) of: High Hang Snatch + Snatch @70-75% B.
 Complete as many rounds and reps as possible in 15 minutes of: 200 Meter Run 40 Push-Ups 20 Wall Ball Shots (9/6 Kg)

A. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. B. Three rounds for time of: 400 Meter Run 15 […]

A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 Rest 45-60 seconds Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive […]