A. Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed B. RX For time: 30 Box Jump @60/50 30 Power Cleans (60/50 Kg) 30 Toes to Bar SCALED For time: 30 Box Jump @60/50 30 Power Cleans (50/30 […]

A. RX “Gas Tank Half Full”   Five rounds for time of: 650 Meter Run 20 Thrusters (35/25 Kg) 15 Chest-to-Bar Pull-Ups 10 Goblet Dumbbell Walking Lunges 22.5/15 Kg SCALED Five rounds for time of: 400 Meter Run 20 Thrusters (25/20 Kg) 15 Pull-Ups 10 Goblet Dumbbell Walking Lunges 17.5/12.5 Kg BASIC Five rounds for […]

A. Every 2 minutes, for 16 minutes (8 sets): Power Snatch *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% […]

A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every 3 minutes, […]

A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% […]

A. Every 2 minutes, for 16 minutes (8 sets): Power Clean&Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% […]

A. RX “CFSZ Baseline Interval Test” Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (9/6 Kg) SCALED Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Banded Pull-Ups 15 Knee To Chest 20 Push-Ups 25 Wall Ball […]

A. Five sets of: Barbell Z-Press x 5 reps Rest 75 seconds   Weighted Strict Pull-Up x 5 reps Rest 75 seconds   Build over the course of the five sets to today’s heavy 5-RM for both movements. B. RX Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 10 […]

A. RX In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 400m run Together 20 Deadlifts (70/50 Kg) 14 Hang Power Cleans (70/50 Kg) 10 Shoulder to Overhead (70/50 Kg) SCALED In teams of two, partners will alternate complete rounds, and […]

A. Every 2 minutes, for 16 minutes (2 sets) of: Station 1 – Bench Press x 6 reps @ 85% of 1-RM Station 2 – Double Dumbbell Row x 8 reps B. RX For time: 100 Double-Unders 50 Dumbbell Push Presses (22.5/15 Kg DBs) 50 Dumbbell Push-Ups (hands on DB handles) 50 Dumbbell Push Presses […]