A. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the […]
A. Every 3 minutes, for 12 minutes (4 sets): 3 Cleans + 1 Jerk (Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk) Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk […]
A. Five sets of: Deadlift x 5 reps @ 70% Rest as needed B. For time: 50 Pull-Ups 50 Overhead Squats (35/25 Kg) 30 Chest-to-Bar Pull-Ups 30 Overhead Squats (43/29 Kg) 10 Bar Muscle-Ups 10 Overhead Squats (61/45 Kg) *Use one barbell and switch out your own weights Motivation. Gli ostacoli sono quelle cose spaventose […]
A. Three sets of: Bulgarian Split Squats x 8 reps @ 30X1 immediately followed by… Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0 Rest 90 seconds between legs. Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight. B. For time: 120 Kettlebell Sumo Deadlift […]
Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 120 Double Under Station 2 – 10 Renegade Rows (22.5/15 Kg)) (Push-Up, Row Left, Push-Up, Row Right = 1 rep) Station 3 – 25 Wall Ball (9/6 Kg) Station 4 – 15 Burpee Box Jump-Overs (60/50cm) Station 5 – 60 seconds of Plank […]
A. Every 2 minutes, for 16 minutes (4 sets) of: Station 1 – Dumbbell Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps B. Five rounds for time of: 10 Burpees 10 Dumbbell Hang Cleans (22.5/15 Kg DBs) 10 Dumbbell Push Presses (22.5/15 Kg DBs) Motivation. Lavora duro in silenzio. […]
A. Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 3-5 reps @ 85% B. For time: […]
The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 80/55 Kg, RX = 60/40 Kg, Scaled = 40/30 Kg) Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 […]
A. Deadlift *Set 1 – 4 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90-95% *Set 4-5 – 6 reps @ 75-80% Rest 2 minutes between sets B. Complete as many rounds and reps as possible in 3 minutes of: (use dB or Ktb) 10 Alternating […]
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing/Skierg or Bike or 15 Burpees 12 Deadlifts (70/45 Kg) 9 Hang Power Cleans (70/45 Kg) 6 Shoulder to Overhead (70/45 Kg) Motivation. Fissare degli obiettivi è il primo […]
