A. Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Jerk (find heavy complex) B. Every 4 minutes, for 32 minutes (8 sets) for max load: 400 Meter Run 12 Toes to Bar 3 Power Cleans Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as […]
A. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Back Squat 6 reps @72-82% 1RM Every minute, on the minute, for 21 minutes (7 sets): Minute 1: 8-10 Burpee Box Jump-Overs (60/50cm) Minute 2: 10-12 Overhead Squats (50/35 Kg) Minute 3: 10-12 Calorie Assault Bike
A. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Push Press 6 reps @72-82% 1RM B. Every 10 minutes, for 30 minutes (3 sets) for times: 1000 Meter Row 20 Box Jumps (60/50 – jump up, step down) 10 Wall Walks 5 Ring Muscle-Ups
A. Every 2 minutes, for 16 minutes (8 sets): Slow Pull Snatch + Snatch (find heavy complex) (3-second pull from the floor to mid-thigh, then snatch.) B. Four rounds for time of: 50 Double-Unders 25 Push-Ups 25 Kettlebell Swings (32/24 kg)
A. Every 2.30 minutes, for 10 minutes (4 sets) of: Deadlift 6 reps @72-82% 1RM B. For time: 800 Meter Run 15 Thrusters (50/35 Kg) 15 Chest-to-Bar Pull-Ups 12 Thrusters 12 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 800 Meter Run
A. Rx Complete as many rounds and reps as possible in 35 minutes of: 400 Meter Run 40/30 Calories of Rowing or Ski Erg 30 Shoulder to Overhead (50/35 Kg) 20 Alternating Front-Racked Reverse Lunges (50/35 Kg)
Α. Every 90 seconds, for 4:30 (3 sets): Push Press in Split Jerk Position x 5 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-3 = 2 reps @ 80% of 1-RM […]
Α. Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 75% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% Rest as needed B. Rx Three rounds for time of: 80 […]
Α. Every 2 minutes, for 16 minutes (8 sets): Hang Snatch+ Snatch Build from approximately 60% to today’s heavy complex. B. Rx “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats
Α. In 15 minutes build to today’s 1-RM Tempo Front Squat @ 32X1 Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat (perform these without any tempo prescription) Se non avete Kg sufficienti, lavorate con un E2MOM da 15 minuti a 4 reps al 75% del 1RM di […]