A. RX Partner Workout 1300m run (together) 8 rounds (I go You Go) 10 Push Jerk 50/35 Kg 10 Toes to Bar 1300m run (together) 8 rounds (I go You Go) 10 Front Squat 50/35 Kg 10 Toes to Bar 50 Clean&Jerk 50/35 Kg Time Cap 40 minutes SCALED Partner Workout 850m run (together) 8 […]

A. Every 90 seconds, for 12 minutes (8 sets) of: Power Snatch + Overhead Squat Begin set one at 60% and build to a heavy. B. RX For time: 40 Kettlebell Swings (24/16 kg) 30 Pull-Ups 15 Deadlift 110/75 Kg 30 Kettlebell Swings 20 Pull-Ups 10 Deadlift 110/75 Kg 20 Kettlebell Swings 10 Pull-Ups 5 […]

A. Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% […]

A. Every 90 seconds, for 12 minutes (8 sets) of: Power Clean + Front Squat Begin set one at 60% and build to a heavy. B. RX Complete as many rounds and reps as possible in 12 minutes of: 3 Power Cleans (80/50 Kg) 6 Strict Pull-Ups 9 Box Jumps (75/60 cm – jump up, […]

A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% […]

A. Four SuperSets of 10-15 strict pull ups 20-25 Hallow rocks   Rest as needed B. RX Four rounds for time: 400 Meter Run 12 Front-Racked Alternating Lunges (60/40 Kg) 12 Back Squats (60/40 Kg) SCALED Four rounds for time: 300 Meter Run 12 Front-Racked Alternating Lunges (50/30 Kg) 12 Back Squats (50/30 Kg) BASIC […]

A. RX Partner Workout 10 rounds (I go You Go) 200m run 5 Snatch 60/40 Kg Then 10 rounds (I go You Go) 30 Double unders 15 Wall Ball 9/6 Then 10 rounds (I go you go) 10 Deadlift 60/40 Kg) 10 Handstand Push Ups SCALED 10 rounds (I go You Go) 200m run 5 […]

A. Every 2:30, for 15 minutes (6 sets) of: Power Snatch + Overhead Squat + Hang Snatch   Start at approximately 65-70% of your 1-RM Snatch and build from there over the course of the 6 sets. B. RX Every 5 minutes, for 20 minutes (4 sets) for times: 24 Double DB Front Squat (22.5/15 […]

A. Every 90 seconds, for 3 minutes (2 sets): Press from Split Jerk Position x 3-5 reps   B. Every 90 seconds, for 12 minutes (8 sets): Push Press + Power Jerk + Split Jerk   *Sets 1-2 = 60-65% of 1-RM Push Press *Sets 3-4 = 70-75% *Sets 5-6 = 80-83% *Sets 7-8 = […]

A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% […]