A. Every 2.30 minutes, for 12.30 minutes (5 sets): Back Squat x 2 reps @ 90+% B. RX For time: 50 Pull Ups 25 Front Squats (80/55 Kg) 25 Burpee Box Jump-Overs (60/50cm) Barbell should start from the ground SCALED For time: 50 Banded Pull Ups 25 Front Squats (60/35 Kg) 25 Burpee Box Jump-Overs […]
A. Every 2 minutes, for 16 minutes (10 sets): Snatch x 2 reps *Sets 1-2 = @ 65% *Sets 3-4 = @ 70% *Sets 5-6 = @ 75% *Sets 7-8 = @ 80% B. RX 9-7-5 Ring Muscle Ups Thrusters 70/45 Kg SCALED 9-7-5 Bar Muscle Ups / Chest To Bar Pull (12-9-7) / Pull […]
A. RX Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30 Dumbbell Box Step Up (22.5/15 Kg) – Open Standard Station 2 – 40 Wall Ball Shots (9/6 kG) Station 3 – 30 Alternating Dumbbell Snatches (22.5/15 Kg) Station 4 – 20 Burpee Box Jump-Overs (60/50) Station 5 – 40 […]
A. Every 2 minutes, for 16 minutes (10 sets): Clean&Jerk x 2 reps *Sets 1-2 = @ 65% *Sets 3-4 = @ 70% *Sets 5-6 = @ 75% *Sets 7-8 = @ 80% B. RX Against a 2-minute running clock 100 Double Unders Max Reps of Strict Handstand Push-Ups Rest 2 minutes, and repeat for […]
A. Take 10 minutes to build to the Deadlift weight you plan to use for the workout. Then… B. RX Complete as many rounds and reps as possible in 24 minutes of: 8 Deadlifts @ 70-75% of 1-RM 16 Toes to Bar 24 Walking Lunges with One DB/KB Farmer’s Carry (32/24 kg) 32 Push-Ups SCALED […]
RX A. Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run (or 20 Burpess if Rain) 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run […]
A. Ten sets of (Every 1:30×15 minutes): Power Snatch + Hang Snatch *Sets 1-3 @ 60-70% of 1-RM Snatch *Sets 4-6 @ 70-80% *Sets 7-10 @ 80-85% RX Amrap 10 minutes: 40 Double Unders 8 Thruster 40/25 Kg 6 Burpees Over the Bar 4 Chest to Bar Pull Ups SCALED Amrap 10 minutes: 40 Double […]
A. Ten sets of (Every 1:30×15 minutes): Power Clean + Hang Clean *Sets 1-3 @ 60-70% of 1-RM Clean *Sets 4-6 @ 70-80% *Sets 7-10 @ 80-85% RX Option 1 Complete rounds of 9, 7 and 5 reps for time of: 90/65 Kg Clean (power or full) Ring Muscle-Up OR… Option 2 For time: 15 […]
A. RX Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 20 Burpees Station 2 – 30 Double Dumbbell Front Squat (2×22.5/15 Kg) Station 3 – 30 Alternating DB Power Clean&Jerk (1×22.5/15 Kg) Station 4 – 30 Pull Ups Station 5 – 10 Renegade Rows (2×22.5/15 Kg) (Push-Up, Row Left, Push-Up, […]
A. Back Squat *Set 1 – 5 reps @ 60% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 95% Followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 2-3 reps @ 95% […]
