A. Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 5 reps @ 80% *Set 6 – Max Reps @ 75% […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Clean & Jerk *Sets 1-2 – 2 reps @ 70-75% *Sets 3-4 – 1 rep @ 80-84% *Sets 5-6 – 1 rep @ 85-90% *Sets 7-8 – 1 rep @ 91-95% *Sets 9-10 – 1 rep @ 96+% B. Complete as Many round As Possible […]
A. In 10 minutes build to a 1-RM Barbell Z-Press Followed by. . . One set of: Barbell Z-Press x 10 reps @ 55-65% of 1-RM B. Every 8 minutes, for 24 minutes (3 sets) for times: 100 Double unders 26 Alternating Dumbbell Snatch (22.5/15 Kg) 20 Burpee Box Jump-Overs (60/50 26 Single Dumbbell Thruster […]
Team wod of 2 – AMRAP 35’ 1k Run in team 100 Clean&Jerk 50/35 Kg 1k run in team 100 Burpess 1k run in team 100 Snatch 50/35 Kg
A. Take 8 minutes to build to 80-85% of your 1-RM Snatch, and then… Every 90 seconds, for 6 minutes (4 sets): Snatch x 1.1 reps @ 85% of 1-RM (rest 5-10 seconds between singles) B. Every 5 minutes, for 20 minutes (4 sets) for times: 400 Meter Run 15 Strict Pull-Ups 12 Strict Handstand […]
A. Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 5 reps @ 78-80% *Set 6 – 8 reps @ 73-75% […]
A. Take 8 minutes to build to 80-85% of your 1-RM Clean & Jerk, and then… Every 90 seconds, for 6 minutes (4 sets): Clean & Jerk x 1.1 reps @ 85% of 1-RM (rest 5-10 seconds between singles) B. For time: 40 Front Squat 60/40 Kg 40 Power Cleans 60/40 Kg 40 Box Jump-Overs […]
A. Every 2:30, for 15 minutes (6 sets) of: Bench Press x 6 reps @ 11X2 – 80/85% B. Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Double Dumbbell Push Press 22.5/15 Kg 12 Chest to Bar Pull Ups 4 Bar Muscle Ups
A. E3MOMx12 minutes (6 sets) Deadlift x 3 reps – Take your IPOTETIC 3RM (circa 90% of your 1RM) then: * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set […]
Α. Bench Press 60% 1RM 10 reps 65% 1RM 10 reps 70% 1RM 10 reps 60% 1RM 10 reps B. AMRAP 15: 8 Burpees Box Jump 50 Double Unders 12 CTB Pull-Ups 8 Single Arm DB Snatches 22.5/15 Kg