A. Every 2 minutes, for 12 minutes (6 sets) of: Back Squat *Set 1 – 8 reps @ 55% of 1-RM Back Squat *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Sets 4-6 – 2 reps @ 85% B. Every minute, on the minute, for 12 minutes (4 sets […]
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A. Every 2 minutes, for 16 minutes (8 sets) of: 1 Push Press + 2 Push Jerks + 3 Split Jerks Build over the course of the 8 sets to something heavy for today. B. Complete as many rounds and reps as possible in 12 minutes of: 6 Handstand Push-Ups 9 Double Dumbbell Thrusters (22.5/15 […]
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A. RX AMRAP 30’ 700 Meter Run immediately followed by 3 Round of: 5 Muscle-Ups OR 10 Chest to Bar 10 Strict Handstand Push-Ups 15 Kettlebell Swings (24/16 kg) 20 Alternating Pistols Scaled AMRAP 30’ 700 Meter Run immediately followed by 3 Round of: 10 Chest to Bar OR 15 Pull Ups 10 Handstand Push-Ups […]
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A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Jerk Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. B. RX Against a 3-minute running clock… 30 Front Squat 40/25 Kg (lightweight Baby!!) Max Reps of Burpees […]
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A. Five sets of: Barbell Z-Press x 5-7 reps Rest 75 seconds Weighted Strict Pull-Up x 5-7 reps Rest 75 seconds B. RX Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 10 Alternating Dumbbell Snatches (22.5/15 Kg) 10 Chest-to-Bar Pull-Ups Scaled Complete as many rounds and reps as possible […]
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A. Every 2 minutes, for 12 minutes (6 sets) of: Front Squat *Set 1 – 8 reps @ 50% of 1-RM Back Squat *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Sets 4-6 – 2 reps @ 80% B. RX For time: 50 Box Jump-Overs (60/50 – step down) […]
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A. Three sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 20 seconds Tall Box Jumps x 6 reps (land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition) Rest 3 minutes B. RX For time: 400 Meter […]
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A. Every 2 minutes, for 16 minutes (8 sets) of: Segmented Snatch Dealdlift (2” pause in the 3 position) + Hang Snatch + Snatch *Sets 1-3 – 62-67% *Sets 4-6 – 67-72% *Sets 7-8 – 72-77% B. RX Every 5 minutes, for 20 minutes (4 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar […]
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A. Five sets of: Floor Press x 5 reps Rest 2 minutes B. RX Complete as many rounds and reps as possible in 15 minutes of: 15 Burpees 12 Toes to Bar 8 Strict Pull-Ups Scaled Complete as many rounds and reps as possible in 15 minutes of: 15 Burpees 12 Toes to Bar […]
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A. Every 2 minutes, for 12 minutes (6 sets) of: Hang Clean + Clean + Jerk *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% B. RX Every 10 minutes, for 20 minutes (2 sets) for times: 700 Meter run 20 Box Jumps (60/50 – jump up, step down) 15 Strict Hspu 5 Ring Muscle-Ups Scaled […]
