A. Every 2:00×4: Bench Press x 8 reps @75% B. RX Amrap 10’ 8 Toes to Bar 12 Dumbbell Snatch 22.5/15 Kg 32 Double Unders SCALED Amrap 10’ 8 Knee To Chest 12 Dumbbell Snatch 17.5/12.5 Kg 32 Double Unders BASIC Amrap 10’ 8 Sit Ups 12 Dumbbell Snatch 10/5 Kg 32 Single Unders

A. RX In team of 2:   1050m Run (together) 50 Power Snatch 40/25 Kg 30 Chest to Bar Pull Ups   850m Run (together) 50 Overhead Squat 40/25 Kg 30 Chest to Bar Pull Ups   650m Run (together) 50 Thruster 40/25 Kg 30 Chest to Bar Pull Ups   400m run (together) 50 […]

A. Warm up with Finding Heavy Power Clean of Today in 10 minutes. then B. RX Every 8 minutes, for 32 minutes (4 sets) for times: 850 Meter Run 20 Pull-Ups 10 Power Cleans (80/55 Kg) SCALED Every 8 minutes, for 32 minutes (4 sets) for times: 650 Meter Run 20 Banded Pull-Ups 10 Power […]

A. Every 2 minutes, for 16 minutes (8 sets): Snatch 2 reps @85% of your 1RM B. RX Complete as many rounds and reps as possible in 14 minutes of: 2 Ring Muscle-Ups 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) SCALED Complete as many rounds and reps as possible in 14 minutes of: […]

A. Six sets of: Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat (perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single) Rest 2 minutes B. RX Every 4 minutes, for 12 minutes (3 sets) for times: 400m run 15 Thrusters (50/35 Kg) Hit these hard, […]

A. Every 90 seconds, for 3 minutes (2 sets): Press from Split Jerk Position x 3-5 reps B. Every 90 seconds, for 15 minutes (10 sets): Split Jerk *Sets 1-2 = 2 reps @ 65-70% of 1-RM *Sets 3-4 = 2 reps @ 75-80% *Sets 5-6 = 1 rep @ 85-90% *Sets 7-8 = 1 […]

A. 4 sets:  Max Reps Strict Pull Ups 25s side plank each side B. RX Complete Five rounds for time: 30 Double under 15 Kettlebell Swing 24/16 Kg 10 Handstand Push Ups SCALED Complete Five rounds for time: 30 Double under 15 Kettlebell Swing 20/12 Kg 10 Handstand Push Ups BASIC Complete Five rounds for […]

A. RX In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Deadlifts (10 each – 100/70 Kg) 30 Pull-Ups (15 each)   Partners must run together, and may only start deadlifts once both members are back at the barbell. SCALED In teams of two, complete five […]

A. Every 90 seconds, for 15 minutes (10 sets): Clean&Jerk x 1 rep   Start at approximately 60% of your 1-RM and build to today’s heavy Clean&Jerk B. RX Three rounds for time of: 10 Snatches (60/40 Kg) 10 Bar Muscle Ups SCALED Three rounds for time of: 10 Snatches (50/30 Kg) 13 Chest to […]

A. Three sets of: Front-Racked Barbell Split Squats x 4-5 reps each @ 4211 Rest 60 seconds Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011 Rest 60 seconds   For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep […]