Α. Snatch Deadlift Every 2 minutes, for 12 minutes (6 sets): 6 reps @ 100-110% 1RM Snatch B. Rx FComplete as many rounds and reps as possible in 15 minutes of: 4 Alternating Single-Arm Devil’s Press (22.5/15 Kg) 8 Single Dumbbell Box Step-Ups (22.5/15 Kg – 60/50cm) 12 Chest-to-Bar Pull-ups 24 Air-Squats

Α. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps Followed by… Every 2 minutes, for 8 minutes (4 sets): Power Snatch x 2 reps @ 70-75% of 1-RM Snatch Followed by… Every 2 minutes, for 8 minutes (4 sets): 2 Snatch Lift-Offs + 1 Snatch @ 85-90% of 1-RM (Snatch […]

Α. Front Squat  Every 2 minutes, for 12 minutes (6 sets): 6 reps @ 60-70% B. Rx Two sets for times of: Row 750/600 Meters 30 Pull Ups 10 Power Snatch 60/40 Kg Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Rx Α. Complete as many rounds and reps as possible in 14 minutes of: 14 Calories of Rowing, Ski Erg or Assault Bike 7 Hang Squat Cleans (70/45 Kg) 7 Strict Pull-Ups Rest until the running clock reaches 20:00, and then… B. Complete as many rounds and reps as possible in 14 minutes of: 14 […]

Α. Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… Every 2 minutes, for 8 minutes (2 sets) of: Station 1 – Bench Press x 6 reps @ 85% of 1-RM Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps B. Rx For time: […]

Α. Every 2 minutes, for 12 minutes (6 sets) of: Power Clean + Hang Clean + High Hang Clean + Jerk *Sets 1-2 – 55-60% *Sets 3-4 – 60-65% *Sets 5-6 – 70-75% Please hold onto the bar for each set. B. Rx For time: 500 Meter Row 50 Toes-to-Bar 25/18 Calorie Assault Bike 25 […]

Α. Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Sets 4-6 – 3 reps @ 80% Rest as needed B. Rx For time: 25 Bar-Facing Burpees 50 Ground to Overhead (35/20 Kg)

Α. Five sets of: Front Squat with a Pause x 5-6 reps @ 4111 Rest 3 minutes B. Rx Five rounds for time of: 6 Overhead Squats* 12 Burpee Box Jump-Overs (60/50 cm) 30 Double-Unders *For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete […]

Α. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps Followed by… Every 2 minutes, for 8 minutes (4 sets): Power Snatch x 2 reps @ 70-75% of 1-RM Snatch Followed by… Every 2 minutes, for 8 minutes (4 sets): 2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM (Snatch […]

Α. Rx Every minute, on the minute, for 30 minutes (5 sets): Minute 1 – 60 seconds of Assault Bike or Ski Erg or Burpees Minute 2 – 45 seconds of Dumbbell Devil’s Presses (22.5/15 Kg) Minute 3 – 30 seconds of Strict Handstand Push-Ups Minute 4 – 60 seconds of Rowing or Bike Erg […]