A. Every 90 seconds, for 4:30 (3 sets): (warm up for split jerk) Behind the Neck Press in Split Jerk Position from the ground x 5 reps *Focus on even weight distribution over your hips and between your front and back legs. Build over the course of the 3 sets. Followed by… Every 2 minutes, for […]
A. Every 2 minutes, for 20 minutes (10 sets): Deadlift x 3 reps @ 80% of 1-RM *Remember that the deadlift is an internal torque (IT) movement! A double-overhand grip is highly recommended and will allow you to find the proper muscle activation (plus save you from problems down the road). B. Rx For time: […]
A. Every 2 minutes, for 10 minutes (5 sets): Hang Snatch + Snatch from 2″ Below the Knee Start around 70-75% and build to 85% of your 1-RM Snatch. Immediately followed by… Every minute, on the minute, for 5 minutes (5 sets): Snatch x 1 rep Aim to perform these at around 87-90% of your […]
Rx A. Every 90 seconds, for 30 minutes (5 sets): Station 1 – 24 Dumbbell Hang Clean&Jerk 22.5/15 Kg (no constraints for arms) Station 2 – 15 Burpee Box Jump-Overs 60/50cm Station 3 – 200 Meter Run Station 4 – 20 Single-Arm DB Overhead Walking Lunges (22.5/15 Kg – 10 steps each side) *Focus on […]
A. In 12 minutes Build to today’s 1-RM Tempo Front Squat @ 32X1 (Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom. If you feel like you need a breath during the first 2 phases of the lift, let some out by hissing the […]
A. Every 2 minutes, for 10 minutes (5 sets) of: Split Jerk x 3 reps @ 70-80% B. Rx / Scaled Three rounds for time 18 Pull Ups 18 Thrusters 40/25 Kg 18 Box Jump Scaled Three rounds for time 18 Pull Ups 18 Thrusters 30/20 Kg 18 Box Jump Basic Three rounds for time […]
Rx/Scaled A. Complete as many rounds and reps as possible in 6 minutes of: 400 Meter Run immediately followed by rounds of… 40 Double-Unders 20 Kettlebell Swings (24/16 kg) 10 Down Ups Rest until the running clock reaches 8:00, and then… B. Complete as many rounds and reps as possible in 7 minutes of: 400 Meter […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Power Clean + Hang Clean + Jerk *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% B. Rx / Scaled Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Toes to Bar 20 Power Clean (40/25 […]
Rx/Scaled “Murph” 1 mile Run (1.6 k) Then 2 rounds: 50 Pull-Ups 100 Push-Ups 150 Air Squats then 1 mile Run (1.6 k) Time Cap: 55 minutes Basic “Murph” 1 k Run Then 2 rounds: 35 Pull-Ups 60 Push-Ups 100 Air Squats then 1 k Run Time Cap: 55 minutes […]
A. Every 90 seconds, for 12 minutes (8 sets) of: Dumbbell Bench Press x 6-8 reps (Focus on squeezing your pecs by driving – without moving – your palms together. Pick a weight that feels manageable for the first 2-3 sets, then very challenging to hit all reps over the final 2-3 sets) B. Rx / […]
