A. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Deadlift 6 reps @72-82% 1RM B. RX Every minute, on the minute, for 15 minutes (5 sets) of: Minute 1 – 40 Double-Unders Minute 2 – 20 Push-Ups Minute 3 – 10 Toes to Bar Scaled Every minute, on the minute, for 15 minutes (5 […]
A. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Back Squat 6 reps @72-82% 1RM B. RX For time: 30 Burpees Box Jump 60 Alternating Dumbbell Snatches (22.5/15 Kg) 30 Burpees Box Jump Scaled For time: 30 Burpees Box Jump 60 Alternating Dumbbell Snatches (17.5/12.5 Kg) 30 Burpees Box Jump Basic For time: 30 […]
A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: 6 reps Shoulder Press +5 reps Push Press+4 reps Push Jerk+3 Split Jerk (unbroken from the ground) @60/70% 1RM Push Press B. RX Complete as many rounds and reps as possible in 8 minutes of: 15 Box Jump (60/50 cm – jump up, step down) […]
A. Every 2 minutes, for 16 minutes (8 sets) of: High Hang Snatch + Hang Santch+Snatch *Sets 1-3 – 70-75 % *Sets 4-6 – 75-80% *Sets 7-8 – 85-90% B. RX 20 Hang Power Clean 60/40 Kg 20 Pull Ups 15 Hang Squat Clean 60/40 Kg 15 Pull ups 10 Hang Power Snatch 60/40 Kg […]
A. Bench Press 60% 1RM 10 reps 65% 1RM 10 reps 70% 1RM 10 reps 60% 1RM 10 reps B. RX AMRAP 15: 8 Burpees Box Jump Over 50 Double Unders 12 CTB Pull-Ups 8 Single Arm DB Snatches 22.5/15 Kg Scaled AMRAP 15: 8 Burpees Box Jump Over 50 Double Unders 12 Pull-Ups 8 […]
A. RX Complete as many rounds and reps possible in 25 minutes of: 20 Burpees 25 Pull-Ups 100 Double Unders 20 Dumbbell Thrusters (22.5/15 Kg) 20 Toes to Bar 15 Devil’s Presses (22.5/15 Kg) Scaled Complete as many rounds and reps possible in 25 minutes of: 20 Burpees 25 Banded Pull-Ups 100 Double Unders 20 […]
A. Every 3 minutes, for 15 minutes (5 sets) of: 5 reps Shoulder Press +5 reps Push Press+5 reps Push Jerk (unbroken from the ground) @55/65% 1RM Push Press B. RX Four rounds for time of: 12 Chest to Bar Pull Ups 6 Ground to Overhead (70/45 Kg) 12 Alternating Pistols Time Cap: 16 min […]
A. Every 2 minutes, for 16 minutes (8 sets) of: 2 Squat Clean+ Jerk *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 80-85% B. RX For time: 75 Wall Ball Shots (9/6 Kg) 50 Toes to Bar 50 Wall Ball Shots 25 Toes to Bar 25 Wall Ball Shots Time cap:18 minutes […]
A. Every 3 minutes, for 12 minutes (4 sets) of: Deadlift 8 reps @65-75% 1RM B. RX Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 10 Double Dumbbell Thrusters 22.5/15 Kg Scaled Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 10 Double Dumbbell […]
A. Every 2 minutes, for 16 minutes (8 sets) of: High Hang Snatch + Hang Snatch + Snatch *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 80-85% B. RX For time: “AMANDA” 9-7-5 Ring Muscle Ups Snatch 61/43 Kg Time Cap:13 min Scaled For time: “AMANDA” 9-7-5 Bar Muscle up / […]
