A. RX “Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Strict Supinated-Grip Banded Pull-Ups 8 Strict/Kip Handstand Push Ups 12 Push-Ups 16 Tuck crunch immediately followed […]

A. 3 ROUNDS OF: A1) Segmented Clean Deadlift: 3131 (with straps); 6-8reps; rest 75sec  A2) Half Kneeling DB Press*: 20X2; 4-5reps/knee; rest 75sec x 3 Sets B. RX For time: 75 Double-Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (22.5/15 Kg) (1 repetition = DB Power Clean, keep DBs in Front-Racked position, reverse […]

A. Every 90 seconds, for 15 minutes (10 sets) of: Clean & Jerk x 1 rep Start at 60% and build each set to today’s “heavy.” B. RX Complete as many rounds and reps as possible in 12 minutes of: 40 Air Squats 30 Kettlebell Snatches (24/16 kg – switch arms every 10 reps) 20 […]

A. Every 2 Minutes, for 10 Minutes (5 sets) of: Push 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 […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Snatch *Sets 1-2 – 2 reps @ 65-70% *Sets 3-4 – 1 rep @ 75-80% *Sets 5-6 – 1 rep @ 84-88% *Sets 7-8 – 1 rep @ 92-96% B. RX / Scaled Every 8 minutes, for 16 minutes (2 sets) for times of: 400 […]

A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Squat Clean+ Squat Clean *Sets 1-3 – 70% *Sets 4-6 – 75% *Sets 7-8 – 80% B. RX Every minute, on the minute, for 20 minutes (4 sets): Minute 1 – 14-16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry ( 22.5/15 Kg) Minute 2 […]

A. Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% B. RX Complete as many rounds and reps as possible in 12 minutes of: 3 Dumbbell […]

A. Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes B. RX “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots 9/6 Kg 700m Run 50 Wall Ball Shots 25 Pull-Ups Time Cap = 16:00 Scaled For time: 25 Banded Pull-Ups 50 Wall Ball Shots 9/6 Kg 400m Run 50 […]

A. Every 2:30 x 12;30 (5 sets) Deadlift x 3 reps @ 85/90% – touch and go B. RX Five rounds for time of: 10 Hang Power Snatches (40/25 Kg) 30 Double-Unders 5 Bar Muscle Ups  Scaled Five rounds for time of: 10 Hang Power Snatches (30/20 Kg) 30 Double-Unders 8 Chest To Bar Pull […]