A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Clean + Jerk *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% B. Rx / Scaled Every 5 minutes, for 15 minutes (3 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots […]

A. Every 2:30 minutes, for 12:30 minutes (5 sets) of: Deadlift 5 reps @75/80% 1RM B. Rx / Scaled For time: 900 Meter Run 30 Walking Lunges with one DB/KB Farmer’s Carry (32/24 kg) 700 Meter Run 30 Walking Lunges with one DB/KB Farmer’s Carry (32/24 kg) 400 Meter Run Time cap: 15 min Basic […]

A. Every 2 minutes, for 16 minutes (8 sets) of: High Hang Snatch + Hang Snatch + Snatch *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% B. Rx / Scaled Four rounds for time of: 20 Air Squats 10 burpees 5 Squat Snatches (60/40 Kg) Basic Four rounds for time of: […]

A. Every 3 minutes, for 12 minutes (4 sets) of: Back Squat 10 reps @55-65% 1RM B. Rx / Scaled For time: 700 Meter Run 50 Chest-to-Bar Pull-Ups 700 Meter Run Basic For time: 500 Meter Run 30 Banded Pull-Ups 500 Meter Run   Motivation. La vita è per il 10% cosa ti accade e […]

A. Clean and Jerk Stamina On the Minute x 5: 5 “Touch and Go” Power Clean and Jerks B. Rx / Scaled “Burpees Dumbo” 5 Rounds: 15 Burpees 10 Double Dumbbell Thrusters 22.5/15 Kg 5 Double Dumbbell Box Step-Overs 22.5/15 Kg Basic “Burpees Dumbo” 5 Rounds: 15 Burpees 10 Double Dumbbell Thrusters 10/5 Kg 5 […]

Rx / Scaled A. In 15 minutes, complete the following: Run 700 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . B . In 15 minutes, complete the following: Run […]

A. Three sets of: Double Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring/Barbell Rows x 8-10 reps @ 2111 Rest 45 seconds Overhead One Dumbbell Tricep Extension (1 Db x2 hands) x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 […]

A. 3 round of Superset A1+A2 A1) Back Rack Split Squat: 2110; 8-10/leg; *rear foot on 4-6″ plates rest 75sec A2) Wide Grip strict Pull Ups: 31X0; 8-10 reps; rest 75sec   B. Rx / Scaled Every 5 minutes, for 15 minutes (3 sets) for times: 400 Meter Run 12 Deadlifts (100/70 Kg) 50 Double-Unders […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Snatch + Hang Snatch + Overhead Squat *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75%   B. Rx / Scaled Every 6 minutes, for 12 minutes (2 sets): 24 Dumbbell Hang Clean&Jerk (22.5/15 Kg) 15 Burpee Box Jump-Overs (60/50cm) 200 Meter […]

A. 3 round of Superset A1+A2 A1) Wide Grip Floor Press: 31X0; 10-12reps; rest 75sec A2) Segmented Clean Deadlift: 3131 6-8reps; rest 75sec   B. Rx / Scaled “Jackie Run” For time: Run 800m Meters 50 Thrusters (20/15 kg) 30 Pull-Ups Time Cap. 12 min. Basic “Jackie Run” For time: Run 500m Meters 50 Air […]