A. Every 2 minutes, for 16 minutes (8 sets) of: Snatch *Sets 1-3 – 85-88% *Sets 4-6 – 90-95% *Sets 7-8 – 95-98% B. RX “OPEN 14.1” AMRAP in 10 minutes 30 Double-Unders 15 Power Snatches (35/25 Kg) SCALED AMRAP in 10 minutes 30 Double-Unders 15 Power Snatches (30/20 Kg) BASIC AMRAP in 10 minutes […]
A. Shoulder Press *Set 1 – 3 reps @ 60-65% *Set 2 – 2 reps @ 70-75% *Set 3 – 3 reps @ 75-80% *Set 4 – 6 reps @ 80+% *Set 5 – 6 reps @ 80+% *Set 6 – 6 reps @ 80+% Rest as needed B. RX Complete rounds of 10, 9, […]
A. RX Every 4 minutes, for 32 minutes (8 sets) for max load: 400 Meter Run / 150 Double unders (no more than 1.40’) 3 Power Cleans 3 Ring Muscle-Ups Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Squat Clean + Jerk *Sets 1-3 – 82-87% *Sets 4-6 – 87-92% *Sets 7-8 – 92-95% B. RX “DB Christine” Three rounds for time: 36 DB Hang Clean&Jerk 22.5/15 Kg 12 Deadlifts (Bodyweight) 21 Box Jumps (60/50 cm) SCALED Three rounds for time: 36 DB […]
A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Push Press 4 reps @87-92% 1RM B. RX Complete as many rounds and reps as possible in 20 minutes of: 50 Wall Ball 9/6 Kg 25 Burpee Box Jump (60/50 cm) 50 Alt Dummbell Santch 22.5/15 Kg 15 Devil’s Presses (2×22.5/15 Kg) 30 Dumbbell Push […]
A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Back Squat 4 reps @87-92% 1RM B. RX “Open 13.4” – AMRAP in 7 minutes 3 Clean-and-Jerks (61/43 Kg) 3 Toes-to-Bars 6 Clean-and-Jerks (61/43 Kg) 6 Toes-to-Bars 9 Clean-and-Jerks (61/43 Kg) 9 Toes-to-Bars 12 Clean-and-Jerks (61/43 Kg) 12 Toes-to-Bars If athlete completes the round of […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Squat Santch + Overhead Squat *Sets 1-3 – 82-87% *Sets 4-6 – 87-92% *Sets 7-8 – 92-95% B. RX Three rounds for time of: 40 Kettlebell American Swing 24/16 Kg 20 Pull-Ups 10 Burpee Box Jump-Overs (60/50 cm) Time cap 18’ SCALED Three rounds […]
A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Deadlift 4 reps @87-92% 1RM B. RX EMOM 16 minutes: Min1: Max reps Front Squat 50/35 Kg Min2: Max reps Double-Unders Min3: Max reps Hspu Strict Min4: Rest SCALED EMOM 16 minutes: Min1: Max reps Front Squat 40/25 Kg Min2: Max reps Double-Unders Min3: Max […]
A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Back Squat 6 reps @75-85% 1RM B. RX / Scaled For time: 50 Power Clean 40/25 Kg 100 Wall Ball Shots (9/6 Kg) Basic For time: 35 Power Clean 30/20 Kg 60 Wall Ball Shots (6/3 Kg)
A. In 10’ minutes, find heavy reps of Bella Complex: 1 Clean 1 Shoulder-to-Overhead 1 Front Squat 1 Shoulder-to-Overhead B. RX Five rounds for time of: 20 Push Press 40/25 Kg 20 Push Press 40/25 Kg 20 Toes to Bar
