A. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep Start at approximately 60% of your 1-RM and build to today’s heavy Snatch B. RX Against an 8-minute running clock… 400 Meter Run 4 Wall Walks 400 Meter Run 8 Burpees Touch the Bar Max Toes to Bar Rest 2 […]
A. Every 90 seconds, for 15 minutes (10 sets): Power Jerk x 1 rep Start at approximately 60% of your 1-RM and build to today’s heavy Power Jerk. B. RX Two sets for max reps of: 3 Minutes of Burpess 2 Minutes of Strict Handstand Push-Ups 1 Minute of Chest-to-Bar Pull-Ups Rest 3 minutes […]
A. Take 15 minutes to build to today’s 1-RM Deadlift A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. B. RX Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Box […]
A. Every 2:00 x 5: Push Press 5-4-4-3-3 reps Start from 65% 1RM B. RX Every 4:00 x 3 sets: 2 rounds of: 15 Wall Ball 9/6 Kg 10 Sumo Deadlift High Pull 40/30 Kg 5 Burpees over the Bar SCALED Every 4:00 x 3 sets: 2 rounds of: 15 Wall Ball 9/6 Kg 10 […]
A. RX Partner Workout – Team of 2 For time: 1050 m run together (650+400m) 50 Thruster 45/30 Kg 50 Pull Ups 850 m run together (650+200m) 40 Thruster 45/30 Kg 40 Chest to Bar 400 m run together 30 Thruster 45/30 Kg 30 Bar Muscle Ups SCALED Partner Workout – Team of 2 For […]
A. Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 65% or 1-RM Reset the barbell every time on the floor…do not perform these touch and go. B. RX AMRAP 12’ 3 Push Ups 3 Double DB Thruster 22.5/15 Kg 3 Handstand Push Ups 6 Push Ups 6 Double DB Thruster […]
A. Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean + Jerk B. RX 5:00 on; 2 off – x 2 sets AMRAP 10 Power Clean 70/45 Kg 10 Kettlebell Swing 24/16 Kg 10 Burpees Box Jump 60/50 SCALED 5:00 on; 2 off – x 2 sets AMRAP 10 Power Clean 60/35 […]
A. Five sets of: Front Squat x 3.2.1 reps (perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single) Rest 2 minutes Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the […]
A. Four sets of: Incline Press x 6-8 reps @ 21X1 (sit on the floor and place a med ball under shoulder blades to create an incline; use either a barbell or dumbbells) Rest 45 seconds Single-Arm Dumbbell Row x 6-8 reps each @ 21X1 Rest 45 seconds B. RX Every 6 minutes, for 24 […]
A. Every 2 minutes, for 16 minutes (8 sets): Hang Snatch + Snatch + Tempo Overhead Squat @ 31X1 B. RX Every 4 minutes, for 16 minutes (4 sets) for times: 200m Run 12 Burpees over the Bar 9 Power Snatches (50/35 Kg) SCALED Every 4 minutes, for 16 minutes (4 sets) for times: 200m […]
