A. Every 1.30 minute, for 9 minutes (6 sets): Strict Shoulder Press x 2-2-1-1-1-1 rep Suggested loads per set (by %): 80, 85, 90, 95, 97,100 Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press x […]

A. Back Squat – E2MOM 16’ (every 2 minutes) *Set 1 – 5 reps @ 75% *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 5 reps @ 80% *Set 5 – 3 reps @ 85% *Set 6 – 1 rep @ 90% *Set 7 – 4/5 […]

A. RX Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 6-8 Deadlifts @ 70% of 1-RM Minute 2 – 14-16 Walking Lunges with Farmer’s Carry (32/24 kg KBs) Minute 3 – 4-6 Bar Muscle-Ups Minute 4 – 10-12 Burpees Minute 5 – 30 Seconds of Prone Plank Scaled Every […]

A. Every 1.30 minutes, for 12 minutes (8 sets) of: 5 reps Power Snatch t’n’go (55/60% 1RM Snatch) B. RX Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs (22.5/15 Kg DBs; 60/50cm) 60 seconds of Strict Handstand Push-Ups 60 seconds of Strict Stationary Dips or Push Ups 60 seconds of Strict […]

A. Every 2:30, for 15 minutes (6 sets): Tempo Front Squat x 2 reps @ 51X1 *Sets 1-2 = @ 75% *Sets 3-4 = @ 80% *Sets 5-6 = @ 85% B. RX For time: 30 Burpees 40 Wall Ball (9/6 Kg) 30 Pull-Ups 120 Double unders Scaled For time: 30 Burpees 40 Wall Ball […]

A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Deadlift 4 reps @85-87% B. RX Four rounds for time of: 400 Meter Run 12 Double Dumbbell Shoulder to Overhead (22.5/15 Kg) 12 Toes to Bar 12 Dumbbell Devil’s Presses (22.5/15 Kg) Scaled Four rounds for time of: 300 Meter Run 12 Double Dumbbell Shoulder […]

A. Every 2 minutes, for 16 minutes (8 sets): 1 Clean Lift-Off + 1 Power Clean For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today. B. RX AMRAP 12’ […]