A. Every 2 minutes, for 10 minutes (5 sets): Deadlift x 4 reps @ 75-80% B. For time: 30 Burpees 24 Front-Racked Walking Lunges (24/16 kg KBs or DBs) 30 Front-Racked KB/DB Squats (24/16 kg KBs or DBs) 20 Burpees 12 Front-Racked Walking Lunges 20 Front-Racked KB/DB Squats 10 Burpees 6 Front-Racked Walking Lunges 10 […]
A. Every 90 seconds, for 15 minutes (10 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) – Build Heavy Double B. Complete as many rounds and reps as possible in 9 minutes of: 9 Strict Pull-Ups 6 Strict Handstand Push-Ups 3 Snatches (60/42.5) Motivation. “La disciplina non è altro che la scelta tra […]
A. Build to today’s heavy… Clean from 2″ Below the Knee + Clean (pause for 2 seconds at 2″ below the knee, then clean; drop barbell from rack, reset yourself and clean from the floor) A good goal would be to see if you can build in load heavy B. Three sets for times of: […]
A. Five sets of: Back Squat x 2 reps @ 30X2 Rest 2 minutes Perform all sets with 80% of your 1-RM Back Squat, and focus on a controlled 3-second descent, followed by a maximal speed ascent. B. Three rounds for time of: 25 Toes to Bar 5 Hang Squat Cleans (100/70 Kg) Motivation. “Be […]
In teams of two, alternate tasks to complete 5 sets each of: 7 Deadlifts (100/70 kg) 14 Chest-to-Bar Pull-Ups 400 Meter Run – 500 Row or Erg – 1200 Bike – 25 Burpees – 120 Double Unders Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B […]
Warm Up Empty Barbell Movement Primer Three sets of: Press (or Push Press) from Behind the Neck x 5 reps Overhead Squat x 5 reps (use a progressively narrower grip for every set) Rest as needed Then… In teams of two, with only one teammate working at any time, complete three sets for max reps […]
A. Every 3 minutes, for 12 minutes (4 sets): Clean + 2 Front Squats + Jerk *Sets 1-2 = 1 rep @ 70-75% of 1-RM Clean & Jerk *Sets 3-4 = 1 rep @ 80-85% of 1-RM Clean & Jerk B. Every minute on the minute for 15 minutes (5 sets): Minute 1: 60 Double-Unders […]
A. Every 2 minutes, for 16 minutes (8 sets) of: 1 Push Press + 2 Push Jerks + 3 Split Jerks Build over the course of the 8 sets to something heavy for today. B. Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Double Dumbbell Thrusters […]
A. Every 2 minutes, for 12 minutes (6 sets): Deadlift x 5 reps @ 70-75% B. Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box Jumps (60/50cm) Motivation. “E’ un processo lento…Ma “MOLLARE” non lo renderà più veloce!” Anonimo
“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) Motivation. “La più grande soddisfazione nella vita è riuscire a fare ciò che gli altri affermavano non saresti mai stato capace!” Anonimo