A. E3MOMx12 minutes (6 sets) Deadlift x 3 reps – Take your IPOTETIC 3RM (circa 90% of your 1RM) then: * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set […]
Α. Bench Press 60% 1RM 10 reps 65% 1RM 10 reps 70% 1RM 10 reps 60% 1RM 10 reps B. AMRAP 15: 8 Burpees Box Jump 50 Double Unders 12 CTB Pull-Ups 8 Single Arm DB Snatches 22.5/15 Kg
Team Wod In team of 2: 10 rounds (I go you go): 12 Burpees Box Jump 15 Wall ball 9/6 Kg 8 rounds (I go you go): 12 Overhead squat 45/30 Kg 8 Handstand Push Ups 6 rounds: 400m run 12 Front Rack Lunge 45/30 Kg
A. Every 60 seconds, for 12 minutes (12 sets) Deadlift x 3 reps @ 65% of 1-RM B. Complete as many rounds and reps as possible in 15 minutes of: 19 Wall Ball Shots 9/6 Kg 14 Toes to Bar
A. Every two minutes, for 12 minutes (6 sets): Power Clean + Hang Clean + Jerk Build to today’s heaviest set. B. Perform as many rounds and reps as possible in 15 minutes of: 20 Double Dumbbell Deadlifts (22.5/15 Kg) 15 Front-Racked Double Dumbbell Front Squat (22.5/15 Kg) 10 Double Dumbbell Devil’s Press (22.5/15 Kg)
A. Every 2:30, for 15 minutes (6 sets) of: Push Press x 6 reps @ 11X2 Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively […]
A. Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 80-85% *Set 5 – 6 reps @ 75-80% *Set 6 – 9 reps @ 70-75% […]
A. Every 90 seconds, for 12 minutes (8 sets): High Hang Snatch + Hang Snatch @ 70-75% of 1-RM Snatch Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Power Clean + Power Jerk *Sets 1-2 – 2 reps @ 65-70% *Sets 3-4 – 1 rep @ 75-80% *Sets 5-6 – 1 rep @ 84-88% *Sets 7-8 – 1 rep @ 92-96% B. Three Rounds For time 15 Thruster 40/25 Kg 15 Chest to […]
In team of 2 For time: 650m run (in team) 6 rounds (I go You Go): 30 Double Unders 15 wall ball 9/6 Kg 650m run (in team) 6 rounds (I go You Go):: 14 Dummbell Snatch 22.5/15 Kg 14 Box Jump 650m run (in team) 6 rounds (I go You Go):: 14 Dumbbell Clean&Jerk […]
