A: 8-4-4-4-4-4 Sumo Deadlift 6 sets of 8 DB Bench Press Start a new round of both exercises every 2:30min. First set is warm-up B: For Time of: 3 Rounds: 20 Deadlift w/1 KB 15 Goblet Squats w/1 KB 10 Push Press w/1 KB Then 3 Rounds: 14 DB Snatches 14 DB Box Step Overs [...]
A: Every 45sec for 20 sets do: 1 Squat Clean + 1 Jerk B: Start Every 3 min for 5 Rounds 15/12 Cal Row or Bike 15 Abmat Sit Ups 10 Devil Presses CROSSCIRCUIT Station 1 Tabata Bike (Concept 2) Rest 2min. 30sec. Sprint on Bike (Concept 2) 30sec. Easy Rest 1min. Station 2 3 [...]
For Time of: Buy in: 400m Run 3 Rounds 20 Wallballs 10 Burpees 3 Rounds 30 Single Arm DB Hang Clean and Jerk 10 C2B Pull-ups 3 Rounds 20 KB Swings 15 Box Jumps Buy out: 400m Run Time cap: 35 min Level 1:12-16kg/8-12kg KB and 10/5kg Level 2: 20-24/12-16kg KB and 15/10kg DB Level [...]
A: 8-4-4-4-4-4 Front Squats 6 sets of 8-6 Wide Grip Pull-Ups Start a new round of both exercises every 2:30min. First set is warm-up B: AMRAP in 13min of: 8 Cleans 8 Lunges 50 Double Unders / 100 Single Unders Note: Clean + lunges w/Barbell Level 1: 30/20kg Level 2: 42.5/30kg Level 3: 60/42.5kg CROSSCIRCUIT [...]
MONDAY STRENGTH: Front Squats + Pull-ups / WOD: AMRAP in 13min Tripplet TUESDAY WOD: Long workout (35min time cap) WEDNESDAY STRENGTH: Clean & Jerk / WOD: 5 sets of short intervals GYMNASTICS: C2B: technical coaching THURSDAY STRENGTH: Sumo Deadlift + DB Bench Press / WOD: For time of tough combo of DB/KB work FRIDAY STRENGTH: [...]
A: Every 90sec for 12sets do: 1 Squat Snatch + 1 Hang Squat Snatch + 1 High Hang Squat Snatch B: Buy In: 800 Meter Run 100m Kettlebell Goblet Walking Lunges *Every 20m 15 Kettlebell Swings Cash Out: 800 Meter Run Level 1: 16-20/8-12kg Level 2: 24/16kg Level 3: 32/24kg BOOTCAMP 1: Ski, Row, Assault Bike [...]
A: 8-5-5-5-5-5 Sumo Deadlift 6 sets of 10 DB Bench Press Start a new round of both exercises every 2:30min. First set is warm-up B: AMRAP in 8min of: 15 Deadlifts (RX: 60/42.5kg) 12 Box Jump Overs 9 Push Jerks @same BB Rest 4 Minutes AMRAP in 8min of: 15 Deadlifts (take 10kg off the [...]
A: Every 90sec for 12sets do: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk B: 8x 1-minute rounds for max reps of: 20 seconds of Pull-ups / Advanced: Bar Muscle-ups Rest 10 seconds 20 seconds of Clean and Jerks Rest 10 seconds Level 1: 30/20kg Level 2: 42.5/30kg [...]
36min @STEADY PACE of: 3 rounds of, every 4min do (3:45min of WORK / 15sec. to SWITCH): 1) AMRAP in 90sec. of Double DB Clean + Jerk Remaining time Cals on Bike @ STEADY RECOVERY PACE 2) Max time Handstand Hold / Advanced: 15-20m Handstand-Walk Remaining time Cals on Row @ STEADY RECOVERY PACE 3) [...]
A: 8-5-5-5-5-5 Front Squats 6 sets of 8 (accumulated) Strict Chin-ups Start a new round of both exercises every 3min. First set is warm-up B: 3 Rounds For Time: 10 Front Squats @ HEAVY 20 Toes to Bar 50 Double Unders Note: It supposed to be a challeging 10 reps, only on the first set [...]