Α. Every 2.30 minutes, for 15 minutes (6 sets) of: 2 Hang Power Clean + 2 Squat Clean (t’n’go) + 2 Split Jerk B. Rx Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts 100/70 Kg 12 Double Dumbbell (or 24 Single Alt) Push Press (22.5/15 Kg) 12 Ring Dips Scaled […]
Α. Execution: (A1 + 60rest + A2 + 60 rest + A3 + 60 res) x 3 A1) Farmers Press: 20X1; 8-10/arm; rest 60sec x 3 Sets A2) French Press (on bench or standing tall): 2020;10-12reps; rest 60sec x 3 Sets A3) Alternating Dumbbell Curls: 30X1; 8-10/arm; rest 60sec x 3 Sets B. Rx Three […]
Α. Execution: (A1 + 60rest + A2 + 60 rest) x 3 A1) Snatch Grip Romanian Deadlift: 3110; 8-10reps; rest 60sec x 3 Sets A2) Dumbbell Z-Press x 8-10 reps @ 2111 rest 60sec x 3 Sets B. Rx Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run or 500m Row or […]
Α. Every 1.30 minutes, for 9 minutes (6 sets) of: Power Snatch touch ‘n go – 4 reps (75/80% 1RM of Power Snatch) B. Rx Four sets for max calories/reps of: 90 seconds of Assault Bike (for calories) or Box Jump Rest 30 seconds 90 seconds of Devil’s Presses (22.5/15 Kg) Rest 30 seconds 90 […]
Α. Execution: (A1 + 60rest + A2 + 60 rest) x 3 A1) Cyclist Front Squat: 31X0; 8-10 reps; rest 60sec x 3 Sets A2) Chainsaw Row: 20X2; 8-10/arm; rest 60sec x 3 Sets B. Rx “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Ring Muscle-Ups 4 Strict Handstand […]