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

A. Every 2 minutes, for 16 minutes (8 sets) of: Push Jerk + Split Jerk Build over the course of the 8 reps to today’s heavy. B. Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″) 60 seconds of Strict Handstand Push-Ups 60 seconds of Toes to Bar […]

A. Four sets of: Front Squat x 3 reps @ 87-90% Rest 2-3 minutes B. Three rounds for time of: 10 Hang Squat Cleans (60/45 Kg) 15 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (9/6 Kg) Motivation. Le piccole menti sono domate e sottomesse dalla sfortuna; ma le grandi menti si innalzano sopra di essa. (Washington […]

In teams of two, alternating each movement, complete ten rounds for time of: 15 Toes to Bar+10 Burpees 30 Wall Ball Shots (9/6 Kg) 20 Dumbbell Box Step-Overs (22.5/15 Kg – 60/50cm) (Partner A performs 15 Toes to Bar+10 Burpees; Partner B 30 Wall Ball Shots; Partner A performs 20 Dumbbell Box Step-Overs; Partner B […]

A. Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 5 reps @ 70% *Set 3 – 4 reps @ 75% *Set 4 – 3 reps @ 80 *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% *Set 7 […]

A. Four sets of: Tempo Back Squat x 5-6 reps @ 42X1 Rest 3 minutes Please note the tempo prescription – this is a slow, 4-second descent followed by a 2-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath […]

OPEN 20.4

In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing/Bike/Erg 18 Kettlebell Swings (24/16 kg) immediately followed by… Overhead Plate Hold (20/10 Kg) – while next teammate completes the row and dumbbell snatches Rest 8 minutes, and when the running clock reaches 20:00… In teams […]