A. Take 8 minutes to build to 80-85% of your 1-RM Snatch, and then… Every 90 seconds, for 6 minutes (4 sets): Snatch x 1.1 reps @ 85% of 1-RM (rest 5-10 seconds between singles) B. RX Every 5 minutes, for 20 minutes (4 sets) for times: 400 Meter Run 12 Strict Pull-Ups 12 Strict […]

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 @ 78-80% *Set 6 – 8 reps @ 73-75% […]

A. Take 8 minutes to build to 80-85% of your 1-RM Clean & Jerk, and then… Every 90 seconds, for 6 minutes (4 sets): Clean & Jerk x 1.1 reps @ 85% of 1-RM (rest 5-10 seconds between singles) B. RX For time: 30 Front Squat 60/40 Kg 20 Power Cleans 60/40 Kg 40 Box […]

A. Every 2:30, for 15 minutes (6 sets) of: Bench Press x 6 reps @ 11X2 B. RX Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Double Dumbbell Push Press @22.5/15 12 Chest to Bar Pull Ups Scaled Complete as many rounds and reps as possible in 12 […]

A. E3MOMx18 minutes (6 sets) Deadlift x 3 reps * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set […]

A. Bench Press  60% 1RM 10 reps  65% 1RM 10 reps  70% 1RM 10 reps  60% 1RM 10 reps B. RX AMRAP 15: 8 Burpees Box Jump Over @60/50 50 Double Unders 12 CTB Pull-Ups 8 Single Arm DB Snatches 22.5/15 Kg Scaled AMRAP 15: 8 Burpees Box Jump Over @60/50 50 Double Unders 12 […]

A. RX 0:00 – 800m run 5:00 – 75 Shoulder to Overhead 50/35 Kg 10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Single Dumbbell Thrusters 15/10 Kg 20:00 – 75 Box Jump Overs 60/50cm 25:00 – 800 Meter Run Note times for each of the 6 categories, then sum them for […]

A. Every 60 seconds, for 12 minutes (12 sets) Deadlift x 3 reps @ 65% of 1-RM B. RX / Scaled Complete as many rounds and reps as possible in 15 minutes of: 19 Wall Ball Shots 9/6 Kg 19 Burpees Basic Complete as many rounds and reps as possible in 15 minutes of: 10 […]

A. Every two minutes, for 12 minutes (6 sets): Power Clean + Hang Clean + Jerk Build to today’s heaviest set. B. RX Perform as many rounds and reps as possible in 15 minutes of: 20 Double Dumbbell Deadlifts (22.5/15 Kg) 15 Front-Racked Double Dumbbell Walking Lunges (22.5/15 Kg) 10 Double Dumbbell Devil’s Press (22.5/15 […]

A. Every 2:30, for 15 minutes (6 sets) of: Push Press x 6 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. Use the first two sets to build to a relatively […]