A. Four sets of: 2 Tempo Front Squats + 4 Front Squats Rest 2-3 minutes Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric. B. Three rounds for time of: 30 Wall Ball Shots (9/6 kg) […]
Three rounds for time of 10 Deadlifts (125/85 kg) 50 Double-Unders Immediately followed by. . . Three rounds for time of: 15 Dumbbells Thrusters (22.5/15 Kg DBs) 50 Double-Unders Immediately followed by. . . Three rounds for time of: 20 Toes-to-Bar 50 Double-Unders Motivation. Ci sono due regole nella vita: 1 – Non mollare mai. […]
In teams of two, perform the following for time: 800 run(400+400) or 1000 (500+500) Meter Row or Ski Erg or 3000 (1500+1500) meter Bike or 300 (150+150) Double unders immediately followed by…ten rounds, alternating each movement, of… 10 Dumbbell Hang “Clusters” (1 Db @ 22.5/15 Kg) 10 Burpees 10 Strict Pull-Ups immediately followed by… 800 […]
A. Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 85% B. Every minute, on the minute, for 20 minutes […]
A. Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1 Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 4-6 reps with no tempo restriction. A good goal would be to use 75-80% […]
A. Every 90 seconds, for 15 minutes (10 sets) of: Slow Pull Snatch x 1 rep For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the […]
A. Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1 As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom […]
A. Complete as many rounds and reps as possible in 15 minutes of: 12 Kettlebell Swings (32/24 kg) 6 Strict Pull-Ups 6 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. Four rounds for time of: 50 double Unders 12 Pull-Ups 12 Dumbbell/Kettlebell Push Press (22.5/15 kg) Cap: 35min Motivation. […]
A. Every 2 minutes for 12 minutes (6 sets): Speed Power Clean x 3 reps @ 65% or 1-RM – If you are able, Work on Touch&Go Movement B. “Triple Breath” 21-15-9 – cap. 15 Hang Power Clean 60/40 Kg Burpees DB Thruster (single) 22.5/15 Kg
A. Every 90 seconds for 9 minutes (6 sets): Speed Push Press (from the ground) x 3 reps @ 65% or 1-RM – Work on Touch&Go Movement B. In team of 2 – One Full Round Every Athletes – Complete as many rounds and reps as possible in 30 minutes of: 5 Deadlift 120/80 Kg 13 Toes […]
