Α. Every 2 minutes, for 16 minutes (8 sets): 2 Squat Clean + 1 Jerk Touch&Go @ 70-75% of 1-RM Clean&Jerk B. Rx Complete rounds of 60, 40 and 20 reps for time of: Calories of Rowing or KTB Sumo Deadlift high pull 24/16 Kg Jumping Lunges Single-Arm Alternating Dumbbell Snatches (22.5/15 kg) Double-Unders Single-Arm […]

Α. Execution: (A1 + 60rest + A2 + 75 rest) x 3  A1) Snatch Grip Romanian Deadlift: 3110; 8-10reps; rest 60sec x 3 Sets A2) Goblet Cossack Squat x 8-10 reps each leg @ 2111 rest 60sec x 3 Sets B. Rx / Scaled Four rounds for time of: 21 Wall Ball Shots (9/6 kg) 15 […]

Α. Execution: (A1 + 60rest + A2 + 60 rest + A3 + 75 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 – […]

Α. Every 2 minutes, for 16 minutes (8 sets): 2 Squat Snatch Touch&Go @ 70-75% of 1-RM Snatch B. Rx Complete as many rounds and reps as possible in 9 minutes of: 9 Strict Pull-Ups 6 Strict Handstand Push-Ups 3 Snatches (60/40 Kg)

Α. Rx / Scaled Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 12 Dumbbell Thrusters (22.5/15 Kg DBs) 12 Dumbbell Alternating Reverse Lunges (22.5/15 Kg DBs) 400 Meter Run Scaled Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 12 Dumbbell Thrusters (15/10 Kg […]

Α. Front Squat *Set 1: 5 reps @ 60% of 1-RM *Set 2: 3 reps @ 80% *Set 3: 1 rep @ 90% *Set 4: 5 reps @ 80% *Set 5: 4-5 reps @ 85% Rest 2 minutes between sets B. Rx Two sets for max reps of: 90 seconds of Assault Bike for calories […]

Α. Take 12 minutes to build to… Deadlift x 3 reps @ 85% of 1-RM Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): Speed Deadlift x 3 reps @ 75% Rx “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Strict Push-Up […]

Α. Every 90 seconds, for 12 minutes (8 sets): Hang Clean+Clean @ 75-85% of 1-RM Clean B. Rx 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 (60/50) Scaled Five rounds for time of: 24 Kettlebell Swings (24/16 kg) 12 Alternating […]

Α. Push Jerk *Set 1: 5 reps @ 60% of 1-RM *Set 2: 3 reps @ 80% *Set 3: 1 rep @ 90% *Set 4: 5 reps @ 80% *Set 5: 4-5 reps @ 85% Rest 2 minutes between sets B. Rx / Scaled Three rounds for time of: Run 400 Meters 8 Front Squats […]

Α. Every 90 seconds, for 12 minutes (8 sets): Hang Snatch+Snatch @ 75-85% of 1-RM Snatch Rx / Scaled “CFSZ Baseline Interval Test” Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (9/6 Kg) Basic Every 5 minutes, for 30 minutes […]