A. Every 2 minutes, for 16 minutes (8 sets) of: Power Clean + Hang Clean + Jerk *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% B. RX Complete as many rounds and reps as possible in 14 minutes of: 40 Double-Unders 20 Push Press (40/25 Kg) 20 Front Squats (40/25 Kg) […]
A. Every 3 minutes, for 15minutes (5 sets): Back Squat: 5-7 reps@65-70% 1RM B. RX Complete as many rounds and reps as possible in 12 minutes of: 4 Clean&Jerk 50/35 Kg 8 Pull-Ups 12 Burpees Over the Bar Scaled Complete as many rounds and reps as possible in 12 minutes of: 4 Clean&Jerk 40/25 Kg […]
A. For time: 50/40 Calories of Rowing on Concept 2 or 40 Burpees 40 Deadlifts (100/70 Kg) 50/40 Calories of Rowing on Concept 2 or 40 Burpees B. Three sets of: Barbell Hip Thrusts x 8 reps @ 2112 immediately followed by… Barbell Hip Thrust Iso-Hold x 15-30 seconds (hold the top position, creating maximal […]
A. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Bench Press (or Floor Press) 6 reps @72-82% 1RM B. Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 10 Hang Power Cleans (50/35 Kg) 10 Front-Racked Alternating Reverse Lunges (50/35 Kg)
A. Every 2 minutes, for 6 minutes (3 sets): 3 Power Cleans + 3 Front Squats @ 55-60% of 1-RM Clean Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Power Cleans + 2 Front Squats @ 65-70% of 1-RM Clean Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): […]
A. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Romanian Deadlift 6 reps @72-82% 1RM B. Against a 12-minute clock … Five rounds of: 15/12 Calorie Bike or Row 15 Shoulder to Overhead (40/25Kg) Immediately followed by…. In the remaining time, complete as many STRICT Handstand Push-Ups as possible.
A. Every 90 seconds, for 9 minutes (6 sets): 2 Snatch Presses from Receiving + 2 Drop Snatches Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. B. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on […]
A. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Front Squat 6 reps @72-82% 1RM B. Every 8 minutes, for 24 minutes, complete (3 sets) for times: 15/12 Calorie Bike or Row 12 Burpees onto a 2″ Plate 9 Double Dumbbell Snatches 12 Burpees onto a 2″ Plate 15/12 Calorie Bike or Row
A. Six rounds for time of: 500 Meter Row or 400m run 20 Alternating Dumbbell Snatches 20 Wall Ball Shots (9/6 Kg)
