workouts

WOD 05/10/2022

A. Every 3:00, for 15 minutes (5 sets) of: Deadlift *Set 1 – 10 reps @ 65% of 1-RM *Set 2 – 8 reps @ 75% *Set 3 – 6 reps @ 85% *Set 4 – 4 reps @ 90% *Set 5 – 2 reps @ 95% (allow only one [...]

workouts

WOD 04/10/2022

A. Every 90 seconds, for 12 minutes (8 sets): High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch (perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both) B. Against a 3-minute running clock… [...]

workouts

WOD 03/10/2022

A. Every 3:00, for 15 minutes (5 sets) of: Back Squat *Set 1 – 10 reps @ 65% of 1-RM *Set 2 – 8 reps @ 75% *Set 3 – 6 reps @ 85% *Set 4 – 4 reps @ 90% *Set 5 – 2 reps @ 95% (allow only [...]

workouts

WOD 02/10/2022

A. Every 2:30, for 15 minutes (6 sets): Tempo Front Squat x 2 reps @ 51X1 *Sets 1-2 = @ 75% *Sets 3-4 = @ 80% *Sets 5-6 = @ 85% B. For time: 30 Burpees 40 Wall Ball (9/6 Kg) 30 Pull-Ups 120 Double unders [...]

workouts

WOD 01/10/2022

Team of 2: 80 Wallball Shots 9/6 Kg 80 Toes to bars 850m run (in team) 80 Shoulder to Overheads 60/40 Kg 240 Double Unders 80 Deadlifts 100/70 Kg [...]

workouts

WOD 30/09/2022

A. Every 90 seconds, for 15 minutes (10 sets): High Hang Snatch + Hang Snatch @ 70-75% of 1-RM Snatch Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, [...]

workouts

WOD 29/09/2022

A. Every 2:30, for 15 minutes (6 sets) of: Deadlift (t’n’go) *Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 5 reps @ 82.5% *Set 6 [...]

workouts

WOD 28/09/2022

A. Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 If you achieve 5 successful reps, increase the load in the next set. B. Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Strict Ring/Parallets/Box Dips [...]