A. Against a 3-minute clock… 20 Burpees Box Jump (max 2 minutes of work) Max Reps of Chest-to-Bar Pull-Ups Rest 60 seconds, and then… Against a 3-minute clock… 120 Double unders (max 2 minutes of Work) Max Reps of Power Cleans (80/60 Kg) Rest 60 seconds and repeat for a total of FOUR SETS of […]
A. Every 3 minutes, for 15 minutes (5 sets): Deadlift x 3 reps @ 80-85% B. Complete as many rounds and reps as possible in 3 minutes of: 5 Strict Handstand Push-Ups 10 Pull-Ups 20 Air Squats Rest 60 seconds, and repeat for a total of FOUR sets. Start each set where you left off […]
Teams of 3 must complete the following for time: 75 Burpees (this must be completed before anything else) Followed by 21 round (1 round each athlete) of: 15 Kettlebell Swings 15 Box Jumps Followed by 3000 Meter Row – Ski Erg – 7500m Bike Followed by… 75 Burpees Motivation. Non importa quanto vai piano. L’importante […]
A. Every 2 minutes, for 16 minutes (8 sets) of: 1 Push Jerk + 2 Split Jerks Build over the course of the 8 sets to something heavy for today. B. Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Pull-Ups 12 Alternating Dumbbell Snatches (22.5/15 Kg) 12 Single-Arm Dumbbell […]
A. Every 2 minutes, for 14 minutes (7 sets): Front Squat *Set 1 – 6 reps @ 65-70% *Set 2 – 4 reps @ 75-80% *Set 3 – 2 reps @ 85-90% *Set 4 – 1 rep @ 90-95% *Set 5 – 2 reps @ 85-90% *Set 6 – 4 reps @ 80-85% *Set 7 […]
A. Every 2 minutes, for 10 minutes (5 sets) of: Split Jerk x 3 reps @ 70-80% B. Three rounds for time 20 Handstand Push Ups 20 Thrusters 40/25 Kg 20 Box Jump @60/50 Motivation. “Gli ostacoli sono quelle cose spaventose che vedi quando distogli gli occhi dalla meta” Henry Ford
In teams of three, complete the following for time: 1500 m row or 1500m Ski erg or 3300m bike 120 Double-Unders 90 Power Cleans (50/35 Kg) 60 Box Step-Overs with 2 Dumbbells (22.5/15 Kg) 1500 m row or 1500m Ski erg or 3300m bike 120 Double-Unders 90 Power Cleans 60 Box Step-Overs with Dumbbells 1500 […]
A. Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – Max Reps @ 85% Max reps […]
A. Every 90 seconds, for 15 minutes (3 sets of each): Station 1 – DB Floor Press x 8-10 reps @ 21X1 Station 3 – DB/KTB Bent Row x 8-10 reps @ 2111 Station 4 – Strict Toes-to-Bar or V-Ups x 8-10 reps @ 3011 B. Every 5 minutes, for 15 minutes (3 sets) for […]
A. Every 2 minutes, for 10 minutes (5 sets): Deadlift x 4 reps @ 75-80% B. For time: 30 Burpees 24 Front-Racked Walking Lunges (24/16 kg KBs or DBs) 30 Front-Racked KB/DB Squats (24/16 kg KBs or DBs) 20 Burpees 12 Front-Racked Walking Lunges 20 Front-Racked KB/DB Squats 10 Burpees 6 Front-Racked Walking Lunges 10 […]
