A. Every 90 seconds, for 6 minutes (4 sets): Hang Snatch + Snatch *Sets 1-2 = 1 rep @ 80% of 1-RM Snatch *Sets 3-4 = 1 rep @ 85% of 1-RM Snatch Immediately followed by… Every 90 seconds, for 9 minutes (6 sets): Snatch x 1 rep (Start at 90% of 1-RM Snatch and […]
A. Strict Gymnastics – HSPU 6 Unbroken Sets of Max Reps of Kipping HSPU B. RX “Knock on Wood” 3 Rounds: 20 Power Snatches (50/35 Kg) 20 Box Jump Overs (60/50cm) 20 CTB Pull-Ups 20 Burpees Time Cap: 20:00 Scaled “Knock on Wood” 3 Rounds: 20 Power Snatches (40/25 Kg) 20 Box Jump Overs (60/50cm) […]
A. RX / Scaled Complete as many rounds and reps as possible in 8 minutes of: 15 Burpees 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 8 minutes of: 200m run 5 […]
A. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch from 2″ Below the Knee (pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. […]
A. RX Five rounds for time of: 400 Meter Run 30 Wall Ball Shots 9/6 kg 20 Box Jumps (60/50cm – step-down from top) 10 Strict Pull-Ups Scaled Five rounds for time of: 300 Meter Run 30 Wall Ball Shots 9/6 kg 20 Box Jumps (60/50cm – step-down from top) 10 Banded Strict Pull-Ups Basic […]
A. In 20 minutes, build to a 3-RM Back Squat B. RX For time: 700 Meter Run 150 Air Squats 700 Meter Run Scaled For time: 700 Meter Run 120 Air Squats 700 Meter Run Basic For time: 400 Meter Run 90 Air Squats 400 Meter Run
A. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 7 reps @ 65-70% B. RX Five rounds for time: 200m run 12 Toes to Bar 12 Stationary or Ring Dips 12 Push-Ups Scaled Five rounds for time: 200m run 12 Knee to Chest 12 Banded Stationary or Ring Dips 12 Push-Ups Basic […]
A. Every 90 seconds, for 12 minutes (8 sets): 2 Clean Lift-Offs + Clean&Jerk from 2″ Below the Knee (pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee) Three Sets: 5 Deadlifts (practice touch and go cycling) 20-30 seconds Handstand Hold (practice perfect hand placement […]
A. RX In teams of two, perform the following for time: 800 Meter Run (together) Immediately followed by… Ten rounds, alternating each movement, of: 10 Dumbbell Hang “Clusters” 10 Burpees 10 Strict Pull-Ups Immediately followed by… 800 Meter Run (together) (Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 […]
A. Every 1.30 minutes, for 12 minutes (8 sets) of: 5 reps Power Clean&Jerk t’n’go (55/60% 1RM C&J) B. RX Every 7 minutes, for 21 minutes (3 sets) for times of: 300m run 50 Double-Unders 50 Air Squats 25 Push-Ups Scaled Every 7 minutes, for 21 minutes (3 sets) for times of: 200m run 50 […]