Α. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Deadlift 6 reps @72-82% 1RM B. Rx Every minute, on the minute, for 15 minutes (5 sets) of: Minute 1 – 40 Double-Unders Minute 2 – 20 Push-Ups Minute 3 – 10 Toes to Bar Scaled Every minute, on the minute, for 15 minutes (5 […]

A. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Back Squat 6 reps @72-82% 1RM B. Rx For time: 30 Burpees Box Jump (60/50 cm) 60 Alternating Dumbbell Snatches (22.5/15 Kg) 30 Burpees Box Box Jump Scaled For time: 20 Burpees Box Jump (60/50 cm) 50 Alternating Dumbbell Snatches (15/10 Kg) 20 Burpees Box […]

A. Every 2 minutes, for 16 minutes (8 sets) of: High Hang Snatch + Hang Snatch + Snatch *Sets 1-3 – 70-75 % *Sets 4-6 – 75-80% *Sets 7-8 – 85-90% B. Rx For Time: 20 Hang Power Clean 60/40 Kg 20 Pull Ups 15 Hang Squat Clean 60/40 Kg 15 Pull ups 10 Hang […]

A. Every 2.30  minutes, for 12.30 minutes (5 sets) of: 6 reps Shoulder Press + 5 reps Push Press + 4 reps Push Jerk + 3 Split Jerk (unbroken from the ground) @60/70% 1RM Push Press B. Rx Complete as many rounds and reps as possible in 10 minutes of: 15 Box Jump (60/50 cm […]

Α. In 10 minutes build to a 1-RM Barbell Z-Press Followed by. . . One set of: Barbell Z-Press x 10 reps @ 55-65% of 1-RM B. Rx Every 8 minutes, for 24 minutes (3 sets) for times: 100 Dounble unders 26 Alternating Dumbbell Snatch (22.5/15 Kg) 20 Burpee Box Jump-Overs (60/50 26 Dumbell Thruster (22.5/15 […]

Α. “Fuego”  ABS Three Rounds: 30 sec of Side Plank Hip Dips (Left) 30 sec of Side Plank Hold (Left) 15 Ceiling Crunches 30 sec of Side Plank Hip Dips (Right) 30 sec of Side Plank Hold (Right) 15 Ceiling Crunches B. Rx Three rounds for time of: 20 Burpees Box Jump 60/50 30 Pull-Ups […]

Α. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 20-30m Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 –L-Sit on DBs x 60 seconds (accumulate the time if you’re unable […]

Α. Every 2.30 minutes, for 15 minutes (6 sets) of: 2 Hang Power Snatch + 2 Squat Snatch (t’n’go) + 1 Overhead Squat B. Rx Four rounds for time of: 10 Power Snatch 40/25 Kg 10 Burpees Step Up Over with one KTB in farmer carry 24/16 Kg Scaled Four rounds for time of: 10 […]

Α. A1) DB Floor Press: 31X0; 10-12reps; rest 60sec x 3 Sets A2) Single Arm DB Tripod Row: 20X2; 8-10/arm; rest 60sec x 3 Sets B. Rx Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 50-70 Double unders Minute 2 – 12-15 Toes to Bar Minute 3 – […]

Α. A1) Frog Stance Deadlift: 31X1; 10-12reps; rest 60sec x 3 sets A2) Goblet Cossack Squat: 30X0; 16-20reps  alternating legs; rest 60sec x 3 sets B. Rx Complete as many rounds and reps as possible in 15 minutes of: 15 Wall Ball Shots (9/6 Kg) 10 Chest-to-Bar Pull-Ups 5 Burpee Box Jump-Overs (60/50cm) Scaled Complete […]