Α. Five sets of: Front Squat with a Pause x 4-5 reps @ 4111 (65-75% 1RM) Rest 3 minutes B. Rx “Keep it Steady” Three rounds for time of: 800 Meter Run or 1000m row or 2700m bike 10 Overhead Squats (70/45 Kg) 15 Burpees Over the Barbell 20 Toes to Bar

Α. Rx For time: 2000 meter Row or 1600 run or 3500 bike or 80 Burpees 50 Pull-Ups 100 Barbell Thrusters (20/15 Kg) 500 meter Row or 400m run or 1000 bike or 25 burpees 25 Chest-to-Bar Pull-Ups 50 Thrusters 40/25 kg   *Use one barbell switching out your own plates.

Α. Deadlift * Set 1 – 3 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ 85% (do it Touch and Go) […]

Α. Every 2 minutes, for 12 minutes (6 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk *Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk B. Rx Complete as many reps as possible in 8 minutes […]

Α. Back Squat * Set 1 – 3 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ 85% (be as explosive as […]

Α. Every 2 minutes, for 12 minutes (6 sets) of: Power Clean + Hang Clean + High Hang Clean + Jerk *Sets 1-2 – 55-60% *Sets 3-4 – 60-65% *Sets 5-6 – 70-75% Please hold onto the bar for each set. B. Rx For time: 500 Meter Row or 35 KTB American Swing 24/16 Kg […]

Α. Every 2 minutes, for 8 minutes (4 sets): Power Snatch x 2 reps @ 70-75% of 1-RM Snatch Followed by… Every 2 minutes, for 8 minutes (4 sets): 2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor) […]

Α. For max reps (or calories): 60 seconds of Assault Bike or DB Goblet Walking lunges Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (60/50 Kg) Rest 60 seconds 60 seconds of Toes to Bar Rest 60 seconds 60 seconds of Double-Unders Rest 60 seconds 60 seconds of Front Squats (60/40 Kg) Rest 60 […]

Α. Every 3 minutes, for 9 minutes (3 sets): Push Press 8 reps @ 65-68% of 1-RM Push Press B. Rx Five rounds for time of: 5 Ring Muscle-Ups 5 Devil’s Press (22.5/15 Kg DBs) 10 Pull-Ups 10 Overhead Squats (40/25 Kg)

Α. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+ B. Rx Three sets for max calories/reps of: 45 seconds of Assault Bike or Burpees over the Bar Rest 75 seconds 45 seconds of Wall Ball […]