A. Five sets for max reps of: 45 seconds of Push Ups Hands Off Rest 45 seconds 45 seconds of Box Jump Plyo 60/50 Rest 45 seconds B. Rx / Scaled Complete as many rounds and reps as possible in 15 minutes of: 10 Left-Arm Dumbbell Push Presses (22.5/15 Kg DB) 10 Right-Arm Dumbbell Push […]

Rx / Scaled Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 6 Dumbbell Devil’s Presses 22.5/15 12 Dumbbell Alternating Reverse Lunges 22,5/15 15 Burpeess Touch Bar Basic Every 8 minutes, for 32 minutes (4 sets) for times of: 200 Meter Run 4 Dumbbell Devil’s Presses 10/5 12 Alternating Reverse […]

A. Every 2.30 minutes, for 15 minutes (6 sets) of: 3 Hang Power Clean + 1 Squat Clean (t’n’go) + 1 Split Jerk B. Rx Three sets for max reps, each against a 3-minute running clock: 20 Burpees Strict Handstand Push-Ups x Max Reps Rest 3 minutes between sets Scaled Three sets for max reps, […]

A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 20-30m 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 on DBs x 60 seconds (accumulate the time if you’re unable […]

A. Execution: (A1 + 75rest + A2 + 75 rest) x 3  A1) Snatch Grip Romanian Deadlift: 3110; 8-10reps; rest 75sec x 3 Sets   A2) Dumbbell Z-Press x 8-10 reps @ 2111 rest 75sec x 3 Sets B. Rx / Scaled Complete as many rounds and reps as possible in 12 minutes of: 15 Front […]

A. Every 1.30 minutes, for 9 minutes (6 sets) of: Power Snatch touch ‘n go – 5 reps (70/75% 1RM of Power Snatch) B. Rx / Scaled “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (40/25 Kg) If Rain: Five rounds for time of: 15 Burpees 15 Overhead Squats (40/25 Kg) […]

A. Execution: (A1 + 75rest + A2 + 75 rest) x 3 A1) Cyclist Front Squat: 31X0; 8-10 reps; rest 75sec x 3 Sets A2) Chainsaw Row: 20X2; 8-10/arm; rest 75sec x 3 Sets B. Rx / Scaled Every 4 minutes, for 16minutes (4 sets) for times: 12 Deadlifts (60/40 Kg) 12 Power Cleans (60/40 […]

A. Every 2:30, for 15 minutes (6 sets): Tempo Front Squat x 2 reps @ 51X1 *Sets 1-2 = @ 75% *Sets 3-4 = @ 80% *Sets 5-6 = @ 85% Rx / Scaled For time: 30 Burpees 40 Wall Ball (9/6 Kg) 30 Pull-Ups 120 Double unders Basic For time: 20 Burpees 30 Wall […]

Rx / Scaled In teams of 2 (I go you go) 14 rounds of: 24 Double Unders 8 Alt DB Snatch 22.5/15 Kg Into 10 rounds of: 12 Wall Ball 9/6 4 Single Arm Devil Press 22.5/15 Kg Basic In teams of 2 (I go you go) 10 rounds of: 24 Single Unders 8 Alt […]

A. Every 3 minutes, for 12 minutes (4 sets) of: Deadlift 10 reps @55-65% 1RM Rx For time: 100 Double-Unders 30 Strict Handstand Push-Ups 40 Double Dumbbell Push Presses (22.5/15 Kg DBs) 50 Dumbbell Push-Ups (hands on DB handles) 100 Double-Unders Time cap: 18 minutes Scaled For time: 100 Double-Unders 50 Handstand Push-Ups 40 Double […]