Warm Up Empty Barbell Movement Primer Three sets of: Press (or Push Press) from Behind the Neck x 5 reps Overhead Squat x 5 reps (use a progressively narrower grip for every set) Rest as needed Then… In teams of two, with only one teammate working at any time, complete three sets for max reps […]
A. Every 3 minutes, for 12 minutes (4 sets): Clean + 2 Front Squats + Jerk *Sets 1-2 = 1 rep @ 70-75% of 1-RM Clean & Jerk *Sets 3-4 = 1 rep @ 80-85% of 1-RM Clean & Jerk B. Every minute on the minute for 15 minutes (5 sets): Minute 1: 60 Double-Unders […]
A. Every 2 minutes, for 16 minutes (8 sets) of: 1 Push Press + 2 Push Jerks + 3 Split Jerks Build over the course of the 8 sets to something heavy for today. B. Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Double Dumbbell Thrusters […]
A. Every 2 minutes, for 12 minutes (6 sets): Deadlift x 5 reps @ 70-75% B. Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box Jumps (60/50cm) Motivation. “E’ un processo lento…Ma “MOLLARE” non lo renderà più veloce!” Anonimo
“CFSZ Baseline Interval Test” Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (9/6 Kg) Motivation. “La più grande soddisfazione nella vita è riuscire a fare ciò che gli altri affermavano non saresti mai stato capace!” Anonimo
In team of 2 – Amrap 30 min 44 burpees box Jump 44 thrusters 40/25 44 pull ups 44 dumbbell snatch 22.5/15 kg 44 hang power clean 40/25 kg 44 Toes to bar Motivation. “Le cose buone accadono a chi sa aspettare… Le cose grandiose accadono a chi si spacca il c**o per farle accadere […]
A. Every 2 minutes, for 12 minutes (6 sets): Deadlift x 6 reps @ 65-70% B. Complete as many rounds and reps as possible in 16 minutes of: 8 Single-Arm Kettlebell Deadlifts (24/16 kg – left arm) 8 Single-Arm Kettlebell Russian Swings (24/16 kg – left arm) 16 Overhead Walking Lunges (24/16 kg – left […]
A. Four sets of: Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 Rest 60 seconds B. Four rounds for time of: 10 Burpees Over The Bar 15 Push-Ups 10 Pistols Squat 15 Push Presses (40/25 Kg) Motivation. “Le sfide sono ciò che rendono la vita […]
A. Every 2 minutes, for 14 minutes (7 sets): Back Squat * Set 1 – 6 reps @ 65% * Set 2 – 5 reps @ 70% * Set 3 – 4 reps @ 75% * Set 4 – 3 reps @ 80 * Set 5 – 2 reps @ 85% * Set 6 – 1 rep @ 90% * Set 7 […]
A. Every 2 minutes, for 10 minutes (5 sets) of: Split Jerk x 3 reps @ 60-70% Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering. B. 30 Overhead Squats (60/40 Kg) 30 Burpees […]
