A. 4 sets of: 6 Seated Double DB Press 8 Double DB Row B. RX 30-20-10 Deadlift 80/50 Kg Handstand Push Ups Scaled 30-20-10 Deadlift 60/35 Kg Kip Handstand Push Ups Basic 30-20-10 Deadlift 40/25 Kg 1/2 Wall Walks

A. RX Team of 2: 10 rounds: 15 wall ball 9/6 Kg 8 Power Snatch 50/35 Kg   8 rounds: 10 Box Jump 6 Devils Press 2×22.5/15 Kg   6 rounds 15 Toes to bar 12 Burpees Scaled Team of 2: 10 rounds: 15 wall ball 9/6 Kg 8 Power Snatch 40/25 Kg   8 […]

A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1.1 reps (rest 10 seconds between singles) Approximate loading % per set: 55, 60, 65, 70, 75, 780, 80-85, 85-90, 90-95, 95+, 95+ B. RX Complete as many round as possibile in 10’ of: 20 Thruster 40/25 Kg 20 DB Snatch 22.5/15 Kg 20 […]

A. Every 2:00×6 sets Back Squat 5-5-5-4-4-4 reps (from 80% to 92.5%1RM) B. RX Complete as many raound as possibile in 12’ of: 12 Toes to bar 12 Push Jerks 50/35 Kg 12 Box Jump @60/50 Scaled Complete as many raound as possibile in 12’ of: 12 Knee To Chest 12 Push Jerks 40/25 Kg […]

A. Every 2 minutes, for 20 minutes (10 sets): Squat Clean x 1.1 reps (rest 10 seconds between singles) Approximate loading % per set: 55, 60, 65, 70, 75, 780, 80-85, 85-90, 90-95, 95+, 95+ B. RX For time: 200 Double Unders 100 Air Squats 75 Kettlebell Swings (24/16 kg) 50 Front-Racked Kettlebell Walking Lunges […]

A. Every 2 minutes, for 20 minutes (10 sets): Split Jerk w/ 2second pause in dip & 2second pause in catch x 2 reps *Sets 1-2 = @ 65% *Sets 3-4 = @ 70% *Sets 5-6 = @ 75% *Sets 7-10 = @ 80% B. RX Three sets for max reps: 60 seconds of Squat […]

A. Every 2:00×6 sets Deadlift 5-5-5-4-4-4 reps (from 80% to 92.5%1RM) B. RX For time: 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 20 Burpees to Target 20 Chest-to-Bar Pull-Ups 10 Burpees to Target 10 Bar Muscle-Ups Scaled For time: 40 Burpees to Target (touch your pull-up bar) 40 Banded Pull-Ups 20 Burpees […]

A. 0-10 minutes Build 2 reps of Heavy Power Snatch 10-16 minutes EMOM 6 reps@80-85% of above B. RX 12-9-6-3 Clean&Jerk 50/35 Kg Burpees Box Jump 60/50cm Scaled 12-9-6-3 Clean&Jerk 40/25 Kg Burpees Box Jump 60/50cm Basic 12-9-6-3 Clean&Jerk 30/20 Kg Burpees Step Up 60/50cm

A. RX Team of 2 200 Double Unders 175 Push Ups 150 Wall Ball 9/6 100 Box Jump Over 60/50 75 American Swing 24/16 50 Pull Ups 25 Syncro Burpees Time Cap. 40 minutes Scaled Team of 2 200 Double Unders 175 Push Ups 150 Wall Ball 9/6 100 Box Jump Over 60/50 75 American […]