A. Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee (pause 1-2 seconds in each starting position before snatching) Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch. B. For time – cap.16: 25 Burpees otb 30 […]
Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 – 90 seconds of Front Squat 40/25 Kg Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg) Station 3 – 90 seconds of Power Clean 40/25 Kg Station 4 – 15 Burpee Box Jump-Overs (60/50cm) Motivation. Cadere sette volte e alzarsi […]
A. Take 15 minutes to build to a 10-RM Bench Press B. For time: 100 Deadlift (35/25 Kg) 50 Thrusters (35/25 Kg) 30 Chest-to-Bar Pull-Ups Motivation. La gente spesso definisce impossibili cose che semplicemente non ha mai visto. Frase tratta dal film Al di là della vita
A. Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Strict Pull Ups Rows x 5-7 reps @ 2111 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds B. Five rounds for time of: 10 Strict Handstand Push-Ups 20 Push-Ups 40 Double-Unders Motivation. “Se […]
A. Six sets of : Hang Snatch + Snatch + 2 Overhead Squats Rest 2 minutes between set. Build to today’s heaviest set. B. Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean & Jerks (22.5/15 Kg – Left) 8 Single-Arm Dumbbell Hang Clean & […]
A. Every 2 minutes, for 16 minutes (8 sets): Clean+Front Squat+Jerk *Sets 1-3 = @ 70% *Sets 4-6 = @ 75% *Sets 7-8 = @ 80% B. Four rounds for time of: 5 Bar Muscle Ups or 10 Chest to Bar 5 Power Cleans (80/60 Kg) 12 Handstand Push-Ups Motivation. “Un uomo è un uomo quando vince il dolore e non […]
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Goblet Squats (24/16 kg) 15 Burpees Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner […]
A. Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 75-85% of 1-RM Clean B. Against a 3-minute running clock… 25 Burpees Box Jump (max 2 minutes […]
A. Four sets of: Barbell Z-Press x 5 reps Rest 60 seconds Weighted Strict Pull-Up x 5 reps Rest 60 seconds Build over the course of the four sets to today’s heavy 5-RM for both movements. B. For time: 20 Burpees DB Deadlift 50 Double Dumbbell Push Presses (22.5/15 Kg) 50 Double Dumbbell Push-Ups (hands […]
A. Every 2 minutes, for 10 minutes (5 sets): Deadlift x 1 rep @ 90-95% of TRAINING 1-RM A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. B. Complete as many rounds and reps as possible in 10 […]
