A. RX Partner Workout – Team of 2 For time: 1050 m run together (650+400m) 50 Thruster 45/30 Kg 50 Pull Ups 850 m run together (650+200m) 40 Thruster 45/30 Kg 40 Chest to Bar 400 m run together 30 Thruster 45/30 Kg 30 Bar Muscle Ups SCALED Partner Workout – Team of 2 For […]
A. Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 65% or 1-RM Reset the barbell every time on the floor…do not perform these touch and go. B. RX AMRAP 12’ 3 Push Ups 3 Double DB Thruster 22.5/15 Kg 3 Handstand Push Ups 6 Push Ups 6 Double DB Thruster […]
A. Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean + Jerk B. RX 5:00 on; 2 off – x 2 sets AMRAP 10 Power Clean 70/45 Kg 10 Kettlebell Swing 24/16 Kg 10 Burpees Box Jump 60/50 SCALED 5:00 on; 2 off – x 2 sets AMRAP 10 Power Clean 60/35 […]
A. Five sets of: Front Squat x 3.2.1 reps (perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single) Rest 2 minutes Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the […]
A. Four sets of: Incline Press x 6-8 reps @ 21X1 (sit on the floor and place a med ball under shoulder blades to create an incline; use either a barbell or dumbbells) Rest 45 seconds Single-Arm Dumbbell Row x 6-8 reps each @ 21X1 Rest 45 seconds B. RX Every 6 minutes, for 24 […]
A. Every 2 minutes, for 16 minutes (8 sets): Hang Snatch + Snatch + Tempo Overhead Squat @ 31X1 B. RX Every 4 minutes, for 16 minutes (4 sets) for times: 200m Run 12 Burpees over the Bar 9 Power Snatches (50/35 Kg) SCALED Every 4 minutes, for 16 minutes (4 sets) for times: 200m […]
A. RX Complete as Many Round as Possible in 30’ of: 10 Dumbbell Devil’s Presses (1×22.5/15 Kg) 20 Double DBs Front Squat (1×22.5/15 Kg) 30 DB Hang Clean &Jerk (1×22.5/15 Kg) 40 Push-Ups 50 Double Unders 650m run SCALED Complete as Many Round as Possible in 30’ of: 10 Dumbbell Devil’s Presses (1×17.5/12.5 Kg) 20 […]
A. Every 2 minutes, for 20 minutes (10 sets) of: Sets 1-3 = 3 Snatch @ 60-70% Sets 4-6 = 2 Snatch @ 70-80% Sets 7-10 = 1 rep @ 80+% This does not need to be a max effort attempt. If you feel good then let’s see some big weight! B. RX For time: […]
A. Every 90 seconds, for 12 minutes (8 sets): Power Jerk + Split Jerk *Sets 1-2 = 55-60% of 1-RM of Power Jerk *Sets 3-4 = 65-70% *Sets 5-6 = 70-75% *Sets 7-8 = 80-85% B. RX Five rounds for time: 400 Meter Run 8 Strict Pull-Ups 16 Push-Ups @ 10X1 (pause at full extension […]
A. Every 2:30, for 15 minutes (6 sets) of: Deadlift x 2 reps @ 88-92% of 1-RM B. RX Against a 3-minute running clock… 15 Burpees Box Jump Max Reps Chest to Bar Pull Ups Rest 3 minutes, and repeat for a total of 3 sets. Note the total number of chest to bar completed […]