A. Every 2 minutes, for 10 minutes (5 sets) of: Push Press 4 reps @85-87% B. RX Five rounds for time: 400Meter Run 10 Box Jumps 75/60 10 Deadlifts 125/85 Kg 10 Wall Ball Shots 12/9 Kg or 9/6 Kg Time cap: 24 min Scaled Five rounds for time: 300Meter Run 10 Box Jumps 60/50 […]
A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Back Squat 4 reps @85-87% B. RX “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Strict Push-Ups Time cap: 16 min Scaled Complete rounds of 21, 15 and 9 reps for time of: Strict […]
A. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch from Mid-Patella (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout. […]
A. Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds B. RX “Back to Back 1 & 2” Three rounds for time […]
A. RX Five rounds for time of: 400 Meter Run 20 Thrusters (35/20 Kg) 15 Toes to Bar 10 Dumbbell Box Step-Overs (22.5/15 Kg; 50 cm box for all) Scaled Five rounds for time of: 300 Meter Run 20 Thrusters (30/15 Kg) 15 Knee to Chest 10 Dumbbell Box Step-Overs (17,5/ 12,5 Kg; 50 cm […]
A. Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 rep […]
A. Deadlift *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 80% *Set 6 – 6 rep @ 80% Rest 2 minutes between sets. B. RX “Ingrid” Ten rounds for […]
A. Emom 12’ 3 Power Clean+2 Hang Power Clean+1 Power Jerk (all touch and go): 50/60% 1RM B. RX For time: 1100m run (700m+400m) 20 Burpee Pull-Ups 15 Ring/Bar Muscle-Ups Scaled For time: 900m run (700m+200m) 20 Burpee Pull-Ups 15 Chest To Bar Pull ups / Pull ups Basic For time: 700m run 20 Burpee […]
A. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 80% *Set 6 – 6 rep @ 80% Rest 2 minutes between sets. B. RX Every minute, on […]
A. Emom 12’ 3 Power Snatch+2 Hang Power Snatch+1 Overhead Squat (all touch and go): 50/60% 1RM B. RX For time: 21 Deadlifts (90/65 Kg) 400 Meter Run 15 Deadlifts 400 Meter Run 9 Deadlifts 400 Meter Run Scaled For time: 21 Deadlifts (70/45 Kg) 300 Meter Run 15 Deadlifts 300 Meter Run 9 Deadlifts […]
