A. E3MOM x15’: 5 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk One set consists of all 12 reps UNBROKEN B. Rx / Scaled Complete […]
A. Every 90 seconds, for 15 minutes (10 sets) of: Bench Press x 3 reps @ 20X0 Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the […]
A. Rx / Scaled Every 8 minutes, for 40 minutes (5 sets) for times: 400 Meter Run 30 Wall Ball Shots (9/6 Kg) 400 Meter Run 30 Push-Ups If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work […]
A. Every 2 minutes, for 12 minutes (6 sets): Deadlift x 3 reps @ 85% of 1-RM B. Rx / Scaled Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box Jumps (60/50cm) Cap: 18 minutes Scaled Five rounds for time of: 24 […]
A. Every 90 seconds, for 4:30 (3 sets): Push Press in Split Jerk Position x 5 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-3 = 2 reps @ 80% of 1-RM […]
A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups (Scaled:Chest to bar Pull ups / Pull Ups Station 2 – 50-75 Foot Handstand Walk (Scaled: Handstand push ups strict or Kip) (use a partner assist to accumulate the volume and time under tension if you’re still learning […]
A. Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 3 reps @ 90% B. Rx […]
A. Every 90 seconds, for 6 minutes (4 sets): Hang Snatch + Snatch *Sets 1-2 = 1 rep @ 80% of 1-RM Snatch *Sets 3-4 = 1 rep @ 85% of 1-RM Snatch Immediately followed by… Every 90 seconds, for 9 minutes (6 sets): Snatch x 1 rep (Start at 90% of 1-RM Snatch and […]
Rx 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 […]
Rx / Scaled In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 200m run 12 Deadlifts (70/45 Kg) 9 Hang Power Cleans (70/45 Kg) 6 Shoulder to Overhead (70/45 Kg) Scaled In teams of two, partners will alternate complete rounds, and […]
