A. Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1 B. Three rounds for time of: 10 Single-Arm Dumbbell Push Press* (left side – 22.5/15 Kg) 10 Single-Arm Dumbbell Push Press* (right side – 22.5/15 kG) 20 Toes to Bar
Partner HERO Wod – NATE meet MCGHEE 650m run (together) – 40 Burpees box Jump if Rain (total) -Then- 20 rounds (I Go you Go) 2 Bar muscle Ups / 5 Chest to Bar 4 Handstand Push Ups 8 American Kettlebell Swing 32/24 Kg -Then- 12 rounds (I Go you Go) 5 Deadlift 125/85 Kg […]
A. Conditioning Part 1 12 min Amrap. 4 Squat Clean 70/45 Kg 10 Toes to Bar Rest 6 minutes B. Conditioning Part 2 10-9-8-7-6-5-4-3-2-1 Pull ups Russian Kettlebell Swing 24/16 Kg Kettlebell Goblet Squat 24/16 Kg
A. Every 90 seconds, for 6 minutes (4 sets): Hang Clean + Clean&Jerk *Sets 1-2 = 1 rep @ 80% of 1-RM C&J *Sets 3-4 = 1 rep @ 85% of 1-RM C&J Immediately followed by… Every 90 seconds, for 9 minutes (6 sets): Clean&Jerk x 1 rep (Start at 90% of 1-RM C&J and […]
A. Every 2.30 minutes for 5 sets Back Squat • 10 reps at 50% of 1RM • 8 reps at 55% of 1RM • 6 reps at 60% of 1RM • 6 reps at 65% of 1RM • 6 reps at 70% of 1RM B. Amrap 14 minutes 15 Wall Ball 9/6 Kg 10 Burpees […]
A. Every minute, for 12 minutes (4 sets) for times: Min1: 20-25 Hollow Rock Min2: 12-15 Strict Pull ups Min3: 15-20 Strict Push ups (no bouncing with chest) B. Every 4 minutes, for 20 minutes (5 sets) for times: 12 Deadlifts 60/40 Kg 12 Power Cleans 60/40 Kg 12 Alternating Reverse Lunges 60/40 Kg
A. Every 90 seconds, for 6 minutes (4 sets): Hang Snatch + Snatch *Sets 1-2 = 1 rep @ 80% of 1-RM Snatch *Sets 3-4 = 1 rep @ 85% of 1-RM Snatch Immediately followed by… Every 90 seconds, for 9 minutes (6 sets): Snatch x 1 rep (Start at 90% of 1-RM Snatch and […]
A. Every 2 minutes, for 12 minutes (6 sets): Deadlift x 3 reps @ 85% of 1-RM B. Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Pull-Ups
Team Wod – In a 30:00 window: 400m run as a pair 2 rounds (shared reps): 40 Dumbbell snatch 22.5/15kg 30 Box jump Then 400m Run as a pair 2 rounds (shared reps): 40 Toes to bar 30 Burpee box over Then In the Remaining time, AMRAP: 100m run as a pair 2 rounds (relay): […]
A. Take 13 minutes to establish an 8-RM… Strict Overhead Press Rest until the running clock reaches 16:00, and then… Every 2 minutes, for 4 minutes (2 sets) of: Strict Overhead Press x 8 reps @ 90% of today’s 8-RM B. Four rounds for time of: 400 Meter Run (se piove, 15 burpees box jump) […]
