A. Every 3:00, for 15 minutes (5 sets) of: Deadlift *Set 1 – 6 reps @ 75% of 1-RM *Set 2 – 5 reps @ 85% *Set 3 – 3 reps @ 90% *Set 4 – 2 reps @ 95% *Set 5 – Max Reps @ 90% (allow only one full breath cycle at the […]
A. Every 90 Seconds, for 3 minutes (2 sets): Press in Split Jerk Position x 5 reps B. Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 3 reps *Sets 1-3 = @ 70% of 1-RM Jerk *Sets 4-6 = @ 75% *Sets 7-8 = @ 80% C. RX Complete as many rounds […]
A. Every 2 minutes, for 16 minutes (8 sets): Hang Snatch+ Snatch @ 80-85% of 1-RM Snatch B. RX Every 5 minutes, for 15 minutes (3 sets) for times: 60 Double Unders 30 Kettlebell American Swing (24/16 kg KBs) 20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs) Scaled Every 5 minutes , for 15 minutes […]
A. Every 3:00, for 15 minutes (5 sets) of: Back Squat *Set 1 – 6 reps @ 75% of 1-RM *Set 2 – 5 reps @ 85% *Set 3 – 3 reps @ 90% *Set 4 – 2 reps @ 95% *Set 5 – Max Reps @ 90% (allow only one full breath cycle at […]
A. Every 3 minutes, for 12 minutes (4 sets) of: Push Press 10 reps @58-68% 1RM B. RX Complete as many rounds and reps as possible in 10 minutes of: 10 Box Jumps (60/50cm – step down) 10 Toes to Bar 10 Alternating Reverse Lunges (2×22.5/15 Kg DBs) Scaled Complete as many rounds and reps […]
A. In Teams os 2 I GO YOU GO RX Complete as many rounds and reps as possible in 30 minutes of: 4 Dumbbell Thrusters (22.5/15 Kg) 6 Toes-to-Bar 24 Double-Unders Scaled Complete as many rounds and reps as possible in 30 minutes of: 4 Dumbbell Thrusters (17,5/12,5 Kg) 6 Knee to Chest 24 Double-Unders […]
A. Every 3:00, for 15 minutes (5 sets) of: Deadlift *Set 1 – 6 reps @ 70% of 1-RM *Set 2 – 6 reps @ 80% *Set 3 – 3 reps @ 90% *Set 4 – 2 reps @ 95% *Set 5 – Max Reps @ 85% (allow only one full breath cycle at the […]
A. Take 15 minutes to build to today’s 1RM Shoulder Press. B. RX Every 4 minutes, for 20 minutes (5 sets) for times: 13 Box Jump 10 Chest to Bar 7 Hang Power Clean (60/40 Kg) Scaled Every 4 minutes, for 20 minutes (5 sets) for times: 13 Box Jump 10 Pull ups 7 Hang […]
A. Every 2 minutes, for 20 minutes (10 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today. B. RX For time: 60 Pull Ups 30 Ground to Overhead (60/40 Kg) 15 Strict Handstand Push-Ups Time Cap […]
A. Every 3:00, for 15 minutes (5 sets) of: Back Squat *Set 1 – 6 reps @ 70% of 1-RM *Set 2 – 6 reps @ 80% *Set 3 – 3 reps @ 90% *Set 4 – 2 reps @ 95% *Set 5 – Max Reps @ 85% (allow only one full breath cycle at […]