A. Every 2 minutes, for 12 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% B. RX Complete as many rounds and reps as possible in 20 minutes of: 15 Dumbbell Snatch […]

A. Every 2 minutes, for 12 minutes (6 sets): Snatch x 1 rep @ 90-96% Please take 10-15 minutes to build to at least 85% before starting your six sets at 90% or more. B. RX AMRAP 12’ 16 DB Walking Lunges Farmer Carry 1×22.5/15 Kg 12 Dumbbell Clean&Jerk 1×22.5/15 Kg 8 Burpees Over DB […]

A. Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% B. RX Complete as many rounds and reps as possible in 16 minutes of: 400m run […]

A. Every 90 seconds, for 9 minutes (6 sets): Power Clean x 1 rep @ 80-88% of 1-RM Power Clean immediately followed by… Every 2 minutes, for 8 minutes (4 sets): Power Clean x 1 rep @ 90-94% of 1-RM Power Clean B. RX For time: 60 Kettlebell Swing 24/16 Kg 50 Toes to Bar […]

A. Every 90 seconds, for 9 minutes (6 sets): Snatch x 1 rep @ 80-88% of 1-RM Snatch immediately followed by… Every 2 minutes, for 8 minutes (4 sets): Snatch x 1 rep @ 90-94% of 1-RM Snatch B. RX Complete as many rounds and reps as possible in 14 minutes of: 5 Ring Muscle-Ups […]

A. Every 2:00×4 Back Squat: 8-8-6-6-4-2 reps from 75% to 90% B. Gymnastic Work RX Emom 10 minutes – Every minute on the minutes:  3-5 Strict Pull Ups+3-5 Strict Handstand push ups  Rest 2 minutes and then –  Emom 8 minutes – Every minute on the minutes:  3-5 Toes to Bar+ 5-7 Diamond Push Ups  […]

A. Every 2:00×4 Deadlift: 8-8-6-6-4-2 reps from 75% to 90% B. RX Every 8 minutes, for 16 minutes (2 sets) for times of: 400 Meter Run 16 Burpee Box Jump (60/50cm) 8 Power Snatches 400 Meter Run Choose a load on the power snatches that can be completed in the first set in 35-45 seconds. […]

A. Every 90 seconds, for 9 minutes (6 sets): Clean&Jerk x 1 rep @ 80-88% of 1-RM Clean&Jerk immediately followed by… Every 2 minutes, for 8 minutes (4 sets): Clean&Jerk x 1 rep @ 90-94% of 1-RM Clean&Jerk B. RX Every 60 seconds, for 16 minutes (4 sets) for max reps of: Station 1 – […]

A. Every 2:00×4 Push Press: 8-8-6-6-4-2 reps from 75% to 90% B. RX Complete as many rounds and reps as possible in 12 minutes of: 3 Bar Muscle-Ups 6 Dumbbell Hang Power Cleans (1×22.5/15 Kg DBs) 12 Alternating Reverse Lunges (1×22.5/15 Kg DBs) SCALED Complete as many rounds and reps as possible in 12 minutes […]

A. Every 2:00×4 Bench Press: 10-10-8-8 reps from 70% to 82% B. RX AMRAP 10 6 Handstand Push Ups 8 Kettlebell Swing 24/16 Kg 10 Wall Ball 9/6 Kg SCALED AMRAP 10 6 Handstand Push Ups 8 Kettlebell Swing 20/12 Kg 10 Wall Ball 9/6 Kg BASIC AMRAP 10 3 Wall Walks 8 Kettlebell Swing […]