A. RX Teams of two must complete 100 repetitions of the following complex: 1 Deadlift (45/30 Kg) 1 Squat Clean (45/30 Kg) 1 Front Squat (45/30 Kg) 1 Push Press (45/30 Kg) 1 Push Jerk (45/30 Kg) Il peso non può fermarsi sul pavimento in nessun momento durante l’allenamento: l’unico contatto deve essere il rapido […]

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 Complete 3 Rounds for time: 15 Hang Power Clean&Jerk 60/40 Kg 12 Burpees over the […]

A. RX Four rounds for time of: 400 Meter Run 10 Dumbbell Shoulder to Overhead (22.5/15 Kg) 10 Strict Pull-Ups 400 Meter Run 10 Dumbbell Hang Squat Cleans (22.5/15 Kg) 10 Toes to Bar SCALED Four rounds for time of: 300 Meter Run 10 Dumbbell Shoulder to Overhead (17.5/12.5 Kg) 10 Strict Banded Pull-Ups 300 […]

A. Every 2 minutes, for 12 minutes (6 sets): Back Squat 10-8-6-4-2-2 reps from 65% to 92% B. RX Two Rounds for time: 400m run 50 Push Press 35/25 Kg 25 Chest to Bar to bar Pull ups SCALED Two Rounds for time: 300m run 50 Push Press 30/20 Kg 25 Pull ups / Banded […]

A. Gymnstatics Work – Emom 12 minutes Every minute on the minutes: 3-5 Strict Pull Ups + 3-5 Strict Handstand push ups  For scaled: Min1: 5 Strict Pull Ups Min2: 5 Handstand push ups B. RX For Time: 115 Double Unders 75 Wall Ball @9/6 35 One Arm Alternating Devil’s Presses 22.5/15 Kg SCALED For […]

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 Every 4 minutes, for 16 minutes (4 sets) for times: 400m Run max reps Toes […]

A. Every 2 minutes, for 16 minutes (8 sets): Snatch x 1.1 reps @ 75-90% of 1-RM Snatch (rest 10-15 seconds between the two reps) For all 16 snatches today, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through […]

A. RX For time: 850 Meter Run immediately followed by… Five rounds of: 8 Strict Pull-Ups 16 Push-Ups @ 10X1 24 Alternating Pistols  immediately followed by… 850 Meter Run Time Cap = 35:00 SCALED For time: 650 Meter Run immediately followed by… Five rounds of: 8 Strict Banded Pull-Ups 16 Push-Ups @ 10X1 24 Alternating […]

A. Every 2 minutes, for 12 minutes (6 sets): Push Press 2-2-2-2-2-2 reps from 75% to 90% B. RX Four rounds for time of: 400m Run 12 Ground to Overhead (50/35 Kg) 12 Chest-to-Bar Pull-Ups SCALED Four rounds for time of: 300m Run 12 Ground to Overhead (40/30 Kg) 12 Pull-Ups / Banded Pull Ups […]

A. Every 2 minutes, for 12 minutes (6 sets): Power Snatch+Squat Snatch Work on Speed&Technique @70/75% of 1M – NOT OVER B. RX 3.00 on – 2:off x 3 Sets AMRAP 7 Burpees Box Jump 60/50cm 7 Pull Ups 7 DB Snatch 22.5/15 Kg Max effort!!! SCALED 3.00 on – 2:off x 3 Sets AMRAP […]