A. Six sets of: Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat (perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single) Rest 2 minutes B. RX Every 4 minutes, for 12 minutes (3 sets) for times: 400m run 15 Thrusters (50/35 Kg) Hit these hard, […]
A. Every 90 seconds, for 3 minutes (2 sets): Press from Split Jerk Position x 3-5 reps B. Every 90 seconds, for 15 minutes (10 sets): Split Jerk *Sets 1-2 = 2 reps @ 65-70% of 1-RM *Sets 3-4 = 2 reps @ 75-80% *Sets 5-6 = 1 rep @ 85-90% *Sets 7-8 = 1 […]
A. 4 sets: Max Reps Strict Pull Ups 25s side plank each side B. RX Complete Five rounds for time: 30 Double under 15 Kettlebell Swing 24/16 Kg 10 Handstand Push Ups SCALED Complete Five rounds for time: 30 Double under 15 Kettlebell Swing 20/12 Kg 10 Handstand Push Ups BASIC Complete Five rounds for […]
A. RX In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Deadlifts (10 each – 100/70 Kg) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the barbell. SCALED In teams of two, complete five […]
A. Every 90 seconds, for 15 minutes (10 sets): Clean&Jerk x 1 rep Start at approximately 60% of your 1-RM and build to today’s heavy Clean&Jerk B. RX Three rounds for time of: 10 Snatches (60/40 Kg) 10 Bar Muscle Ups SCALED Three rounds for time of: 10 Snatches (50/30 Kg) 13 Chest to […]
A. Three sets of: Front-Racked Barbell Split Squats x 4-5 reps each @ 4211 Rest 60 seconds Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011 Rest 60 seconds For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep […]
A. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep Start at approximately 60% of your 1-RM and build to today’s heavy Snatch B. RX Against an 8-minute running clock… 400 Meter Run 4 Wall Walks 400 Meter Run 8 Burpees Touch the Bar Max Toes to Bar Rest 2 […]
A. Every 90 seconds, for 15 minutes (10 sets): Power Jerk x 1 rep Start at approximately 60% of your 1-RM and build to today’s heavy Power Jerk. B. RX Two sets for max reps of: 3 Minutes of Burpess 2 Minutes of Strict Handstand Push-Ups 1 Minute of Chest-to-Bar Pull-Ups Rest 3 minutes […]
A. Take 15 minutes to build to today’s 1-RM Deadlift A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. B. RX Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Box […]
A. Every 2:00 x 5: Push Press 5-4-4-3-3 reps Start from 65% 1RM B. RX Every 4:00 x 3 sets: 2 rounds of: 15 Wall Ball 9/6 Kg 10 Sumo Deadlift High Pull 40/30 Kg 5 Burpees over the Bar SCALED Every 4:00 x 3 sets: 2 rounds of: 15 Wall Ball 9/6 Kg 10 […]
