A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Back Squat 6 reps @75-85% 1RM B. RX Two sets for max reps of: 90 seconds of Burpees Rest 30 seconds 90 seconds of Double DB Push Press (22.5/15 Kg) Rest 30 seconds 90 seconds of Double Unders Rest 30 seconds 90 seconds of Handstand […]
A. In max 15’: 6 Unbroken Sets of Max Reps of Kipping HSPU – rest as needed B. RX “Knock on Wood” 3 Rounds: 20 Power Snatches (50/35 Kg) 20 Box Jump Overs (60/50cm) 20 CTB Pull-Ups 20 Burpees Time Cap: 20:00 Scaled 3 Rounds: 20 Power Snatches (40/25 Kg) 20 Box Jump Overs […]
A. RX Complete as many rounds and reps as possible in 30 minutes of: 12 Double Devil Press 22.5/15 Kg immediately followed by… Three rounds of: 15 Wall Ball Shots (9/6 Kg) 10 Push-Ups 5 Strict Pull-Ups Scaled Complete as many rounds and reps as possible in 30 minutes of: 12 Double Devil Press 17.5/12.5 […]
A. Every 3 minutes, for 12 minutes (4 sets) of: Deadlift 8 reps @68-78% 1RM B. RX Two sets for max reps, each against a 4-minute running clock of: 100 Double Unders (no more than 1.40 minutes) 15 Thrusters (45/30 Kg) Max Reps of Bar-Facing Burpees Rest 4 minutes between sets Scaled Two sets for […]
A. Every 3 minutes, for 12 minutes (4 sets) of: Push Press 8 reps @68-78% 1RM B. RX Against a 90-second clock… 10 Burpees Max Reps of Ring Muscle Ups Rest 90 seconds, and repeat for three (3) sets. Note number of Ring Muscle Ups completed in each of the three sets, then sum them […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Squat Clean Below Knees + Squat Clean+ Jerk *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 80-85% B. RX For time: 15 Power Cleans (70/45 Kg) 20 Chest to Bar 10 Power Cleans 15 Chest to Bar 5 Power Cleans 15 Chest […]
A. Every 3 minutes, for 12 minutes (4 sets) of: Back Squat 8 reps @68-78% 1RM B. RX Complete as many rounds and reps as possible in 15 minutes of: 20 Wall Ball 9/6 50 Double-Unders 10 Strict Handstand Push-Ups Scaled Complete as many rounds and reps as possible in 15 minutes of: 20 Wall […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Snatch + Hang Snatch Below Knees+ Snatch *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 80-85% B. RX Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (100/70 Kg) 12 Box Jump (60/50 cm) Scaled Complete […]
A. Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 10X0 Go heavy the final steps should not be performed without struggle. B. RX Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many […]
A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Back Squat 4 reps @78-88% 1RM B. RX Complete as many rounds and reps as possible in 15 minutes of: 20 Kettlebell Sumo Deadlifts (32/24 kg) 15 Goblet Squat 32/24 Kg 10 Handstand Push Ups (strict if possible) Scaled Complete as many rounds and reps […]
