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” […]

A. Bench Press 2:00 x 5: 8-8-8-8-8 reps @70-75% RX AMRAP 12: 12 Burpees 8 Handstand Push Ups 4 Snatch 60/40 Kg SCALED AMRAP 12: 12 Burpees 8 Handstand Push Ups 4 Snatch 50/30 Kg BASIC AMRAP 12: 12 Burpees 4 Wall wlaks 4 Snatch 30/20 Kg

A. “Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time: RX 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips or Stationary Dips 12 Push-Ups 16 Air Squats immediately followed […]

A. Every 2 minutes, for 24 minutes (10 sets): Clean&Jerk x 1 rep *Sets 1-2 = 2 reps @ 70-75% *Sets 3-4 = 1 rep @ 80-85% *Sets 5-6 = 1 rep @ 86-90% *Sets 7-8 = 1 rep @ 91-95% *Sets 9-10 = 1 rep @ 95-99% *Sets 11-12 = 1 rep @ 101% […]

A. Four sets of: Romanian Deadlift x 6 reps @ 4011 immediately followed by… Box Jump x 6 reps (jump as high and land as soft as possible; then step down) Rest 2 minutes RX For time: 1300 Meter Run 60 Pull-Ups 30 Dumbbell Box Step-Overs (50cm Box for all; 2×22.5/15 Kg DBs) Time cap: […]

A. Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Immediately followed by… Every 2 minutes, for 4 […]

A. Every 2 minutes, for 24 minutes (10 sets): Snatch x 1 rep *Sets 1-2 = 2 reps @ 70-75% *Sets 3-4 = 1 rep @ 80-85% *Sets 5-6 = 1 rep @ 86-90% *Sets 7-8 = 1 rep @ 91-95% *Sets 9-10 = 1 rep @ 95-99% *Sets 11-12 = 1 rep @ 101% […]

A. Every 2:00×6: Front Squat 3-3-3-3-3-3 from 75% to 90% RX 650m run 5 Wall Walks 45 Thurster 45/25 Kg 5 Wall Walks 45 Chest to Bar 5 Wall Walks   Time cap: 18 minutes SCALED 400m run 3 Wall Walks 45 Thurster 35/20 Kg 3 Wall Walks 45 Pull Ups 3 Wall Walks BASIC […]

A. Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 secondsB. RX For time: 21 Deadlifts (90/65 Kg) 400 Meter Run 15 Deadlifts […]