A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable […]
A. Every 2 minutes, for 14 minutes (7 sets): Back Squat *Sets 1-4 = 5 reps @ 70-75% of 1-RM Back Squat *Sets 5-7 = 3 reps @ 85% B. For time: 40-30-20-10 Wall Ball 9/6 Kg Toes to Bar Time cap: 16 minutes
A. “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 100/70 Kg Deadlifts Strict Handstand Push-Ups Time Cap: 14 Rest: 6 minutes B. Every 2 minutes, for 16 minutes (8 sets): 5 Strict Pull Ups 2 Power Clean Touch&Go – Start from 70% to Heavy Double
A. Conditioning (part 1) 8 rounds for time: • 10 Russian Kettlebell Swings 32/24 Kg • 10 Overhead Squats 35/25 Kg • 10 Lunges 35/25 Kg Goal: 12 min. Time Cap: 15 min Rest 8 min between workouts. B. Conditioning (part 2) 9 min AMRAP: • 15 Toes-to-Bar • 5 Power Snatches […]
Team Wod: For time: 800m run together 8 rounds (I go you go): 12 pull up 12 thruster 35/25Kg 400m run together 8 rounds (I go you go):: 15 wall ball 9/6 Kg 8 burpee box over 200m run together 8 rounds (I go you go):: 15 kb swing 24/16 Kg 10 hspu Time cap […]
A. Weightlifting Every 90 seconds per 5 sets (7.30 min): 5-4-3-2-1 reps: • Hang Power Snatches Weight: 30%, 35%, 40%, 45%, 50% of 1RM. Every 90 seconds per 4 sets (6.00 min): • 3 Snatch Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets. Every 90 […]
A. “Karen meets Randy” 3 rounds for time: 50 Wall Balls 9/6 Kg 25 Power Snatches 35/25 KgGoal: 12 min. Time cap 15:00 Rest 10 min between workouts. 12 min AMRAP: • 1 Power Clean 50/35 Kg • 1 Burpee Box Jump 24/20” • 2 Power Clean 50/35 Kg • 2 Burpee Box Jump 24/20” […]