A. Every 2 minutes, for 12 minutes (6 sets): Deadlift 2-2-2-2-2-2 reps from 75% to 90% B. RX Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 92/65 Kg, but athletes are encouraged to scale up such that the load is between […]

A. Every 2 minutes, for 12 minutes (6 sets): Power Clean+Squat Clean+Jerk Work on Speed&Technique @70/75% of 1M – NOT OVER B. RX Complete as many round as possible in 9 minutes of: 5 Bar Muscle Ups 7 Clean 80/55 Kg 9 Hspu Strict SCALED Complete as many round as possible in 9 minutes of: […]

A. Every 2 minutes, for 12 minutes (6 sets): Back Squat 2-2-2-2-2-2 reps from 75% to 90%. B. RX 21-15-9 Double Unders (x2 reps – 42/30/18) Thruster 45/30 Kg Toes to Bar SCALED 21-15-9 Double Unders (x2 reps – 42/30/18) Thruster 35/25 Kg Knee To Chest BASIC 21-15-9 Singhle Unders (x2 reps – 42/30/18) Thruster […]

A. Every 2 minutes, for 16 minutes (8 sets): Power Clean+Hang Power Clean+ Power Jerk Start from 65% and go over. . B. RX For time: 30 Box Jump Over 60/50cm 20 Clean &Jerk 70/45 Kg 30 Box Jump Over 60/50cm 10 Clean &Jerk 70/45 Kg SCALED For time: 30 Box Jump Over 60/50cm 20 […]

A. RX Team Wod 4×200 m run (I go You Go) 10 rounds (I go you go) 35 double unders 12 Dumbbell Snatch 22.5/15 Kg 4×200 m run (I go You Go) 10 rounds (I go you go) 12 pull ups 15 wall ball 9/6 Kg 4×200 m run (I go You Go)   Time […]

A. Every 2 minutes, for 12 minutes (6 sets): Deadlift 4-4-3-3-2-5 reps from 77% to 92% . B. RX 9-7-5 Clean 90/60 Kg Ring Muscle Ups SCALED 9-7-5 Clean 70/45 Kg Bar Muscle Ups ( 12/10/8 Chest To Bar Pull Ups / Pull Ups) BASIC 9-7-5 Clean 30/25 Kg 12/10/8 Ring Row

A. Every 2 minutes, for 12 minutes (6 sets): Push Press 5-5-4-4-3-3 reps from 70% to 85%   B. RX Amrap 6’ 15 Handstand Push Ups 10 Pull Ups Rest 3’ then Amrap 6’ 15 Kettlebell Swing @24/16 10 Push Ups SCALED Amrap 6’ 15 Handstand Push Ups 10 Banded Pull Ups Rest 3’ then […]

A. Every minute, on the minute, for 12 minutes: Front Squat x 1 rep @ 90% of 1-RM Focus on SPEED on the ascent. We want these to feel powerful! B. RX For time: 42 Wall Ball Shots (9/6 Kg) 21 Toes to Bar 30 Wall Ball Shots 15 Toes to Bar 18 Wall Ball […]

A. Every 2 minutes, for 16 minutes (8 sets): Hang Snatch + Snatch For today’s session, 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 the feet. Find heavy complex. B. RX For time: 850m Run 100 Double-Unders 60 […]