A. Every 2 minutes, for 16 minutes (8 sets) of: Power Clean x 1.1.1 (rest 4-5 seconds between singles) Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86 B. Complete as many rounds and reps as possible in 12 minutes of: 6 Power Cleans (60/40 Kg) 12 Alternating Reverse Lunges […]

A. 10 Minutes for Work on Bar Movement B. For time: 40 Box Jump 60/50cm 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 20 Box Jump 60/50cm 20 Burpees to Target 20 Chest-to-Bar Pull-Ups 10 Box Jump 60/50cm 10 Burpees to Target 10 Bar Muscle-Ups

A. Work On “DT” Barbell Cycling and Details B. “BLOOD BROTHERS” AMRAP 20’ 2 Rounds of “Cindy” 1 Round of “DT” Motivation. La nostra più grande debolezza sta nel rinunciare. Il modo più sicuro per riuscire è sempre provare ancora una volta. (Thomas Edison)

A. Every 2 minutes, for 12 minutes (6 sets) of: Push Press x 2 reps @ 20X0 Suggested loading per set (by % of 1-RM): 70, 75, 80, 85, 90, 92 B. Three rounds of: 20 Pull Ups 30 Wall Ball Shots (9/6 Kg) 20 Alternating Dumbbell Snatches (22.5/15 Kg) Motivation. Mai, mai, mai arrendersi. […]

“Open 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbells thrusters 6 toes-to-bars 24 double-unders ♀ 15 Kg dumbbells ♂ 22.5 dumbbells

A. Every 2 minutes, for 12 minutes (6 sets): Hang Snatch + Snatch *Set 1 – 60% of 1-RM Snatch *Set 2 – 65% *Set 3 – 70% *Set 4 – 75% *Set 5 – 78-80% *Set 6 – 80-82.5% B. Every 3 minutes, for 15 minutes (5 sets) for times: 12 Toes to Bar […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Squat Clean+Front Squat+Jerk Worl around 70/80% of your 1-RM Clean&Jerk B. Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (22.5/15 Kg) (1 repetition = DB Snatch, keep DB overhead, […]

A. Every 2 minutes, for 20 minutes (10 sets) of: Bench Press x 2 reps @ 20X0 Suggested loading per set (by % of 1-RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+ B. Three rounds for time: 21 Double Kettlebell (or Dumbbell) Push Jerk (16-15/12-10 kg) 15 Toes to Bar 9 Strict […]

Three Sets: 1 Cluster* + 2-3 Thrusters – Medium heavy *Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters. Rest as needed Followed by… 30 seconds Burpees 3 Pull-Ups 20 seconds Burpees 3 Pull-Ups 10 seconds Burpees 3 Pull-Ups Then… “Fran” Rounds of […]

A. 10 minutes for work on Snatch B. Every 8 minutes, for 32 minutes (4 sets) of: 40 Sumo Deadlift high pull with KTB 24/16 Kg 3 Snatches @ 70-75% of 1-RM Snatch 25 Burpees Box jump 3 Snatches @ 70-75% of 1-RM Snatch Motivation. Pensa, credi, sogna e osa. (Walt Disney)