A. Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 70% Reset the barbell every time on the floor…do not perform these touch and go. B. Every 7 minutes, for 21 minutes (3 sets) for times: 25 Chest to Bar 35 Walking Lunges with Farmer’s Hold (Only one KTB @24/16 […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. B. For time: 60 Burpees 30 Ground to Overhead (60/45 Kg) 15 Strict Handstand Push-Ups Time Cap = 15:00 […]
Every 2 minutes, for 32 minutes (4 sets) for max reps of: Station 1 – 20 Box Jump + Max Reps Alternating Pistols Station 2 – 20 American Swing 32/24 Kg Station 3 – 50 Double-Unders + Max Reps Toes to Bar Station 4 – 15 Strict Pull-Ups Motivation. Non sei mai troppo vecchio per […]
A. Four sets of: 2 Tempo Front Squats + 4 Front Squats Rest 2-3 minutes Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric. B. Three rounds for time of: 30 Wall Ball Shots (9/6 kg) […]
Three rounds for time of 10 Deadlifts (125/85 kg) 50 Double-Unders Immediately followed by. . . Three rounds for time of: 15 Dumbbells Thrusters (22.5/15 Kg DBs) 50 Double-Unders Immediately followed by. . . Three rounds for time of: 20 Toes-to-Bar 50 Double-Unders Motivation. Ci sono due regole nella vita: 1 – Non mollare mai. […]
In teams of two, perform the following for time: 800 run(400+400) or 1000 (500+500) Meter Row or Ski Erg or 3000 (1500+1500) meter Bike or 300 (150+150) Double unders immediately followed by…ten rounds, alternating each movement, of… 10 Dumbbell Hang “Clusters” (1 Db @ 22.5/15 Kg) 10 Burpees 10 Strict Pull-Ups immediately followed by… 800 […]
A. Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 85% B. Every minute, on the minute, for 20 minutes […]
A. Every 2 minutes for 12 minutes (6 sets): Speed Power Clean x 3 reps @ 65% or 1-RM – If you are able, Work on Touch&Go Movement B. “Triple Breath” 21-15-9 – cap. 15 Hang Power Clean 60/40 Kg Burpees DB Thruster (single) 22.5/15 Kg
A. Every 90 seconds for 9 minutes (6 sets): Speed Push Press (from the ground) x 3 reps @ 65% or 1-RM – Work on Touch&Go Movement B. In team of 2 – One Full Round Every Athletes – Complete as many rounds and reps as possible in 30 minutes of: 5 Deadlift 120/80 Kg 13 Toes […]
A. Every two minutes, for 16 minutes (8 sets): Hip (Dip) Snatch + Snatch with No Foot Movement @ 70-80%% of 1-RM Snatch For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to […]
