A. Every 1.30 minutes, for 15 minutes (10 sets) of: Snatch Start around 70% of your 1-RM Snatch and build over the course of the 10 sets to something heavy for today. B. RX “Burpees Helen” Three rounds for time of: 20 Burpees 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Scaled Three rounds for time […]
A. Back Rack split Squat 8/10 reps each leg @ 2110 (50-40/35-25 Kg) Rest 75 seconds Strict Pull Ups 8/10 reps@2011 Rest 75 seconds Repeat for 3 rounds B. RX EMOM 16 minutes Min1: Max Rep Double Unders Min2: Max Reps Toes to Bar Min3: Max Reps Single Arm DB Thruster 22.5/15 Kg Min4: Rest […]
A. RX Team Of 2: Complete as many rounds and reps as possible in 40 minutes of: 40/30 Calories of Assault Bike 80 Double-Unders 40 Kettlebell Swings 32/24 Kg 40/30 Calories of Rowing or Ski Erg 80 Double-Unders 20 Plyo Push-Ups to Plate Scaled Team Of 2: Complete as many rounds and reps as possible in […]
A. Every 2:30 minutes, for 12.30 minutes (5 sets): Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch Rest as needed B. RX Every 4 minutes, for 16 minutes (4 sets) for times: 12 Toes to Bar 10 Strict Handstand Push Ups 8 Power Snatches (50/35 Kg) Scaled Every 4 minutes, […]
A. Every 3:00, for 15 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 75% of 1-RM *Set 2 – 6 reps @ 80% *Set 3 – 4 reps @ 85% *Set 4 – 3-4 reps @ 90% *Set 5 – Max Reps @ 80% (allow only one full breath cycle at the […]
A. Every 2 minutes, for 16 minutes (8 sets): Hang Squat Clean + Squat Clean + Jerk Build to today’s heaviest set. B. RX Three rounds for time of: 100 Double Unders 24 Pull-Ups 12 Front Squats (80/60 Kg) Take the front squats from the floor. Front squat weight should be such that you are […]
A. Every 3:00, for 15 minutes (5 sets) of: Back Squat *Set 1 – 8 reps @ 75% of 1-RM *Set 2 – 6 reps @ 80% *Set 3 – 4 reps @ 85% *Set 4 – 3-4 reps @ 90% *Set 5 – Max Reps @ 80% (allow only one full breath cycle at […]
A. Every 2:30 minutes, for 15 minutes (6 sets): Shoulder Press x 2-3 reps @ 20X1 If you achieve 3 successful reps, increase the load in the next set. B. RX For time: 50 Box Jump 40 Single-Arm Dumbbell Push Press* @ 22,5/15 30 Toes to Bar 20 Burpees *For the Single-Arm Dumbbell Push Press, […]
A. Execution: (A1 + 60rest + A2 + 75 rest) x 3 A1) Snatch Grip Romanian Deadlift: 3110; 8-10reps; rest 60sec x 3 Sets A2) Goblet Cossack Squat x 8-10 reps each leg @ 2111 rest 60sec x 3 Sets B. RX Four rounds for time of: 21 Wall Ball Shots (9/6 kg) 15 Toes to […]
A. RX Complete as many rounds and reps as possible in 30 minutes of: 30/22 Calories of Assault Bike, Ski Erg or Rowing 30 Double-Unders 30 Push Presses (40/25 Kg) 30 Alternating Lunges (40/25 Kg) 30 Push-Ups Scaled Complete as many rounds and reps as possible in 30 minutes of: 30/22 Calories of Assault Bike, […]