A. Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 5 reps @ 82.5% *Set 6 – Max Reps @ 80% […]
20
Set
Set
19
Set
Set
A. Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets […]
18
Set
Set
A. RX Every 12 minutes, for 36 minutes (3 sets) for times: 35 Pull Ups 40 Double-Unders 30 Dumbbell Front Squats (22.5/15 Kg) 20 Dumbbell Push Presses (22.5/15 Kg) 800 Meter Run Athletes should be aiming to finish in 10 minutes or less. If the prescribed rep schemes will not permit at least 2 minutes […]
A. Every 2:30, for 15 minutes (6 sets) of: Deadlift *Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 5 reps @ 80% *Set 6 – Max Reps @ 75% (allow […]
16
Set
Set
A. Every 1.30, for 15 minutes (10 sets) of: Snatch (touch and go) 5 reps @55-60% 1RM B. RX Three rounds for time of: 400 Meter Run 20 Burpees 20 Front-Racked Double Dumbbells Walking Lunges (22.5/15 Kg) Scaled Three rounds for time of: 300 Meter Run 20 Burpees 20 Front-Racked Double Dumbbells Walking Lunges (17.5/12.5 […]
15
Set
Set
A. Every 2:30, for 15 minutes (6 sets) of: Push Press x 4 reps @ 11X2 Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. B. RX Three rounds for time of: 20 Pistols Squat […]
14
Set
Set
A. Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 5 reps @ 80% *Set 6 – Max Reps @ 75% […]
13
Set
Set
A. Every 2 minutes, for 20 minutes (10 sets) of: Clean & Jerk *Sets 1-2 – 2 reps @ 70-75% *Sets 3-4 – 1 rep @ 80-84% *Sets 5-6 – 1 rep @ 85-90% *Sets 7-8 – 1 rep @ 91-95% *Sets 9-10 – 1 rep @ 96+% If you’re feeling good, aim for a […]
12
Set
Set
A. In 10 minutes build to a 1-RM Barbell Z-Press Followed by. . . One set of: Barbell Z-Press x 10 reps @ 55-65% of 1-RM B. RX Every 8 minutes, for 24 minutes (3 sets) for times: 100 Double unders 26 Alternating Dumbbell Snatch (22.5/15 Kg) 20 Burpee Box Jump-Overs 26 Single Dumbbell Thruster (22.5/15 […]
11
Set
Set
A. RX In teams of four, complete five sets for max reps/calories of: 60 seconds of Double Unders 60 seconds of Burpees to Target 6″ Above Standing Reach 60 seconds of Hang Power Snatches (40/25 Kg) 60 seconds of Dumbbell Renegade Rows @22.5/15 (1 rep = push-up, row left, push-up, row right) Rest 60 seconds […]
