A. RX In teams of two, complete three rounds for time of: 80 Wall Ball 9/6 Kg 60 Power Snatches (50/35 Kg) 40 Overhead Squats (50/35 Kg) 20 Bar-Facing Burpees Time Cap 40 minutes Partners may partition the repetitions however they choose, but only one partner may be working at a time. Scaled In […]
A. Every 2:30 minutes, for 15 minutes (6 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 70% of 1-RM Front Squat *Set 2 – 2 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 87.5% *Set 6 […]
A. Every 2 minutes, for 4 minutes (2 sets): Jump to Split x 4 reps (Barbell on your back the whole time, quickly move feet into the split position without any upward drive.) B. Every 2 minutes, for 16 minutes (8 sets): Split Jerk with 2-second pause in Dip & 2-second pause in Receiving x […]
A. Every 1:30 minutes, for 12 minutes (8 sets): Power Snatch+Snatch Build to today’s heavy. B. RX Every minute, on the minute, for 18 minutes (3 sets) of: Minute 1 – 3-6 reps Bar Muscle-Ups Minute 2 – 4-8 reps Strict Handstand Push-Ups Minute 3 – 12-16 reps Dumbbell Front Squat @22.5/15 Kg Minute 4 […]
A. Every 3 minutes, for 12 minutes (4 sets) of: Romanian (large clean grip) Deadlift x 12 reps @ 40-50% of 1-RM Stand with the bar as fast as you can. Lower the bar to a dead-stop and repeat for all reps. B. RX Five rounds for time: 40 Double Unders 12 Hang Power Cleans (40/25 […]
A. Every 2:30 minutes, for 20 minutes (8 sets): Power Clean + Jerk + Clean & Jerk Build to today’s heavy. B. RX Three sets for max reps of: 90 seconds of Burpees Box Jump 30 seconds of Thrusters (40/25 Kg) Rest 2 minutes Note your reps achieved in each set, then sum them for […]
14
Nov
Nov
A. 4 sets: 5/5 Half Kneeling DB Press 16 Alt Dumbell Plank Row Rest 1:30 B. RX Amrap 8’ 8 Handstand Push Ups 16 Dumbbell Snatch 22.5/15 Kg 24 Double Unders Scaled Amrap 8’ 8 Handstand Push Ups 16 Dumbbell Snatch 17.5/12.5 Kg 24 Double Unders Basic Amrap 8’ 4 Wall Walks 16 Dumbbell Snatch […]
13
Nov
Nov
A. RX Partner Workout – Team of 2 100 Wall Ball 9/6 Kg Then 6 rounds: 8 Deadlift 100/70 Kg 10 Burpees Over the bar Then 100 Wall Ball 9/6 Kg Then 6 rounds: 8 Deadlift 120/80 Kg 10 Burpees over the Bar Then 100 Wall Ball 9/6 Kg Scaled Partner Workout – […]
12
Nov
Nov
A. Every 2:30 minutes, for 17.30 minutes (7 sets): Hang Squat Clean+ Hang Squat Clean&Jerk Find heavy of the day B. RX Complete as many rounds and reps as possible in 10 minutes of: 12 Chest to Bar Pull ups 6 Power Snatch (60/40 Kg) – work on t’n’go movement Scaled Complete as many rounds […]
A. Four sets of: Front Squat x 6 reps @ 75% of 1-RM Front Squat Rest as needed (2:00 minutes) B. RX Four rounds for time of: 12 Burpees Box Jump 10 Single-Arm Dumbbell Push Press* (left side – 22.5/15 Kg) 10 Single-Arm Dumbbell Push Press* (right side – 22.5/15 Kg) 15 Toes to Bar […]
