A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Snatch+ Squat Snatch *Sets 1-3 – 70% *Sets 4-6 – 75% *Sets 7-8 – 80% B. Every minute, on the minute, for 20 minutes (4 sets): Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry Minute 2 – 20 Single-Arm Dumbbell Push […]

A. Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% B. Complete as many rounds and reps as possible in 12 minutes of: 3 Dumbbell Beast-Makers […]

A. Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes B. “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots 25 Pull-Ups Time Cap = 15:00 Motivation. Due strade divergevano nel bosco, ed io… io scelsi quella meno battuta e questo fece […]

Three Sets: 5 Deadlifts (practice touch and go cycling) 20-30 seconds Handstand Hold (practice perfect hand placement each time) Then… A. “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 102/70 Kg Deadlifts Strict Handstand Push-Ups Motivation. Non rinunciare a provare a fare ciò che vuoi veramente fare. Dove c’è amore […]

A. Every 90 seconds, for 15 minutes (10 sets) of: Hang Snatch + Overhead Squat Build over the course of the 10 sets to today’s heavy. B. Five rounds for time of: 6 Overhead Squats* 12 Toes to Bar 30 Double-Unders *For the overhead squats, choose a weight that will challenge you, but that you […]

A. Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1 B. Three rounds for time of: 10 Single-Arm Dumbbell Push Press* (left side – 22.5/15 Kg) 10 Single-Arm Dumbbell Push Press* (right side – 22.5/15 kG) 20 Toes to Bar Motivation. La vita […]

Every minute, on the minute, for 20 minutes (4 sets): Station 1 = 15 Power Snatches (40/25 Kg) Station 2 = 15 Toes to Bar Station 3 = 15 Single Dumbbell Box Step-Overs Station 4 = 15 Shoulder Presses (40/25 Kg) Station 5 = 30 Air Squats Immediately followed by… Two rounds for time: 15 […]

A. DB Floor Press 8/10 reps @ 31×1 Rest 75 seconds Chainsaw row 8/10 reps each arm@20×2 Rest 75 seconds Repeat for 3 rounds B. Every 2 minutes, for 16 minutes (2 sets) of: Station 1 – 400 Meter Run Station 2 – 10 Dumbbell Renegade Rows (Push-Up, Row Left, Push-Up, Row Right = 1 […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean+ Squat Clean+ Jerk *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 75-80% B. Against a 3-minute clock… Run 400 Meters Max Reps of Chest-to-Bar Pull-Ups Rest 60 seconds, and then… Against a 3-minute clock… Run 400 Meters Max Reps of […]

A. Back Rack split Squat 8/10 reps each leg @ 2110 (50-40/35-25 Kg) Rest 75 seconds Strict Pull Ups 8/10 reps@2011 Rest 75 seconds Repeat for 3 rounds B. EMOM 16 minutes Min1: Max Rep Double Unders Min2: Max Reps Toes to Bar Min3: Max Reps Single Arm DB Thruster 22.5/15 Kg Min4: Rest Motivation. […]