A. Every 2:00 minutes, for 16.00 minutes (8 sets): 2 Hang Squat Snatch Find heavy of the day B. RX Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 10 Burpees Over the Bar 10 Power Clean (70/45 Kg) – work on t’n’go movement Scaled Complete as many rounds and […]
A. Four sets of: Push Jerk x 6 reps @ 75% of 1-RM Push Jerk Rest as needed (2:00 minutes) B. RX Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps: Minute 1 – Kettlebell Snatch 24/16 Kg Minute 2 – Strict Handstand Push-Ups Minute 3 – Bar Muscle-Ups […]
A. Four sets of: Deadlift x 6 reps @ 75% of 1-RM Deadlift Rest as needed (2:00 minutes) B. RX “The Devil’s Advocate” Three rounds for time of: 16 Dumbbell Front Squat (2×22.5/15 Kg) 10 Dumbbell Devil’s Presses (2×22.5/15 Kg) Scaled Three rounds for time of: 16 Dumbbell Front Squat (2×17.5/12.5 Kg) 10 Dumbbell Devil’s […]
A. Every 2:00×5 5 front Squat (75-80%) Rest 1:00 Max Reps @85% of the last set B. RX 3 Rounds 50 Double Unders 35 Wall Ball 9/6 15 Chest to Bar Scaled 3 Rounds 50 Double Unders 35 Wall Ball 9/6 15 Pull Ups Basic 3 Rounds 50 Single Unders 35 Wall Ball 6/3 15 […]
A. RX Team of 2 – Amrap 30’ – I go You go 15 Toes to Bar 10 Deadlift 50/35 Kg 5 Power Snatch 50/.5 Kg Scaled Team of 2 – Amrap 30’ – I go You go 15 Knee To Chest 10 Deadlift 40/25 Kg 5 Power Snatch 40/25 Kg Basic Team of 2 […]
A. Every 3 minutes, for 18 minutes (6 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 65% of 1-RM Front Squat *Set 2 – 2 reps @ 70% *Set 3 – 2 reps @ 75% *Set 4 – 1 rep @ 80% *Set 5 – 1 rep @ 85% *Set 6 […]
A. Every 2:30 minutes, for 17.30 minutes (7 sets): Hang Squat Clean+Squat Clean And Jerk *Sets 1-2 = @ 80% of 1-RM *Sets 3-4 = @ 85% *Sets 5-6-7 = @ 90% B. RX Complete as many rounds and reps as possible in 12 minutes of: 15 Box Jump 15 Pull-Ups 15 Push Presses (50/35 […]
A. Three sets of: Deadlift x 8 reps @ 70% of 1-RM Deadlift Rest as needed B. RX Every minute, on the minute, for 20 minutes (5 sets): Station 1 – 40 Double-Unders Station 2 – 30 Kettlebell Sumo Deadlifts @24/16 Station 3 – 20 Toes to Bar Station 4 – 10 Strict Handstand Push-Ups […]
A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep *Set 1 = 2 reps @ 70% *Set 2 = 1 rep @ 75% *Set 3 = 1 rep @ 80% *Set 4 = 1 rep @ 85% *Set 5 = 1 rep @ 88% *Set 6 = 1 rep @ 91% […]
