A. Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Immediately followed by… Every 2 minutes, for 4 […]
RX For time: 700 Meter Run Immediately followed by… Eight rounds of: 4 Power Cleans (60/40 Kg) 6 Alternating Reverse Lunges (60/40 Kg) 8 Shoulder to Overhead (60/40 Kg) Immediately followed by… 700 Meter Run Scaled For time: 700 Meter Run Immediately followed by… Eight rounds of: 4 Power Cleans (45/30 Kg) 6 Alternating Reverse […]
A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Deadlift 5 reps @80% B. RX “ Half -Nate” Complete as many rounds and reps as possible in 12 minutes of: 2 Ring Muscle-Ups 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) Scaled “ Half -Nate” Complete as many rounds and reps as possible […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Squat Clean+ Jerk *Sets 1-3 – 70-75% *Sets 4-6 – 75-80% *Sets 7-8 – 85-90% B. RX Every 5 minutes, for 15 minutes (3 sets) for times: 200m Run 15 Bar-Facing Burpees 12 Front Squats (60/40 Kg) 9 Strict Pull-Ups 6 Strict Handstand Push-Ups Scaled […]
A. Every 2 minutes, for 10 minutes (5 sets) of: Push Press 5 reps @80% B. RX Against a 3-minute clock… 20 Burpees over the bar Max Reps of Toes to Bar Rest 60 seconds, and then… Against a 3-minute clock… Run 300/400 Meters Max Reps of Power Cleans (85/60 Kg) Rest 60 seconds and […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Snatch *Sets 1-3 – 70-75% *Sets 4-6 – 75-80% *Sets 7-8 – 85-90% B. RX Complete as many rounds and reps as possible in 12 minutes of: 400m run 20 Single-Arm Dumbbell Push Presses (10 each; 22.5/15 Kg DB) 20 Box Step-Overs with DB Goblet […]
A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Back Squat 5 reps @80% B. RX Four rounds for time of: 60 Double-Unders 25 Pull Ups 10 Deadlifts (120/80 Kg) Time cap 15 minutes Scaled Four rounds for time of: 60 Double-Unders 25 Banded Pull Ups 10 Deadlifts (90/55 Kg) Time cap 15 minutes […]
A. Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1 B. RX Three rounds for time of: 10 Single-Arm Dumbbell Push Press* (left side – 22.5/15 Kg) 10 Single-Arm Dumbbell Push Press* (right side – 22.5/15 kG) 20 Toes to Bar SCALED Three […]
A. RX Every minute, on the minute, for 20 minutes (4 sets): Station 1 = 15 Power Snatches (40/25 Kg) Station 2 = 15 Toes to Bar Station 3 = 15 Single Dumbbell Box Step-Overs Station 4 = 15 Shoulder Presses (40/25 Kg) Station 5 = 30 Air Squats Immediately followed by… Two rounds for […]
A. Floor Press 8/10 reps @ 31×1 Rest 75 seconds Double DB Bent Row 8/10 reps @20×2 Rest 75 seconds Repeat for 3 rounds B. RX Every 2 minutes, for 16 minutes (2 sets) of: Station 1 – 300 Meter Run Station 2 – 5-8 DBs Devil’s Press 22,5/15 Station 3 – 15 Burpee Box […]