Every 6 minutes, for 30 minutes (5 sets) for times: 120 Double Unders (max 2 minutes of Work) 10 Ground to Overhead (50/35 Kg) 10 Lateral Burpees 5 Bar Muscle-Ups or 10 Chest to Bar Motivation. “Punta Sempre al Massimo, più in alto che puoi: per fare schifo c’è sempre tempo” Andrea Braghiroli

A. Every two minutes, for 12 minutes (6 sets): Hip (Dip) Snatch + Snatch with No Foot Movement @ 70-80%% of 1-RM Snatch For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to […]

A. Work on Medium-Heavy Complex for the Wod – 10 minutes B. “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (40 Kg for men, 25 Kg for women) cannot touch the floor at […]

A. Take 20-25 minutes to build to a 1-RM Deadlift Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set […]

A. For max reps: 60 seconds of Bar Muscle-Ups or Strict Pull-Ups Rest 60 seconds 60 seconds of Strict Handstand Push-Ups Rest 60 seconds 60 seconds of Double Unders Rest 60 seconds 60 seconds of Single-Arm Alternating Dumbbell Snatches (22.5/15 Kg) Rest 60 seconds 60 seconds of Push Ups Rest 60 seconds 60 seconds of […]

A. Take 20-25 minutes to build to a 1-RM Back Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% […]

A. In teams of 2, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (60/40 Kg) 6 Burpee Box Jump-Overs (60/50 cm) Rest EXACTLY five minutes, and then: B. In teams of 2, complete as many rounds as possible in 15 minutes of: 10 Push Presses (60/40 Kg) 20 Kettlebell Swings […]

A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Dumbbell Floor Press x 5-6 reps @ 21X1 Station 2 – Supinated-Grip Bent-Over Dumbbell Row x 6-8 reps @ 2111 Station 3 – 30m Bottom’s Up Kettlebell Carry – 15m each arm B. Complete as many rounds and reps as possible […]

A. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps Rest as needed B. Two rounds for time of: 50 Power Clean (35/20 Kg) 30 Wall Ball Shots […]

Team of 3 – “Don’t Die” – Cap 42 min 120 Cal bike – Row – Erg 70 Clean&jerk 60/40 Kg 70 Toes to Bar 50 Clean&jerk 60/40 Kg 50 Ches to Bar Pull ups 30 Clean&jerk 60/40 Kg 30 Bar Muscle Ups or 30 Strict Pull Ups 120 Cal bike – Row – Erg […]