Giovedì 13 Febbraio

WEIGHTLIFTING Power Snatch Work Up To a Heavy Single For the Day, Then: Unbroken Power Snatch 2 Max Rep Sets @ 50% of Your 1RM Power Snatch (not the single you did today) Rest 2:00 Warm up and really fight to hold on for these two rounds. We’re looking for at least 12+ reps on […]

Mercoledì 12 Febbraio

STRENGTH 3 Rounds Strict Press Max Reps @ 50/35 OH Alternating Reverse Lunges Max Reps @ 30/25 Alternate sets of both movements Rest as needed Don’t rush from movement to movement. CONDITIONING Every 6 Minutes For 18 Minutes 25 Push Press 45/30 25 AB MAT Sit Ups 10m Shuttle Run for Distance in Remaining Time […]

Martedì 11 Febbraio

STRENGTH Back Squat 4×2 @ 90%+ Add 2,5/5kg if you completed last week *More Options: Use lesser percentages if necessary   CONDITIONING For Time “17.1” (CAP: 20′) 10 Alternating DB Snatch 22,5/15 15 Burpee Box Jump Overs 20 DB Snatch 15 Burpee Box Jump Overs 30 DB Snatch 15 Burpee Box Jump Overs 40 DB […]

Lunedì 10 Febbraio

CONDITIONING For Time 10 Rounds 4 Overhead Squats 70/47,5 8 Push Ups 12 Double KB Clean 16/12s *More Options: Less weight on OHS DB Hang Clean instead of KB   INTERVAL For Time 4 Rounds 30m Farmers Carry 22,5/15s or 24/16s 18m Handstand Walk 15 Ring Dips Rest :60 *More Options: 30” HS Hold instead […]

Venerdì 7 Febbraio

STRENGTH Back Squat 4×2 @ 90%+ Add 2,5/5kg if you completed last week *More Options: Use lesser percentages if necessary CONDITIONING AMRAP 7 Minutes “13.4” Climb the Ladder 3 Clean and Jerk 60/42,5 (SCALED 50/30) 3 Toes to Bar 6/6, 9/9, etc… *More Options: Knees to Elbows or Sit Ups instead of Toes to Bar […]

Giovedì 6 Febbraio

WEIGHTLIFTING Snatch For Time 12 Snatch @ 75% 1RM Rest 3:00 8 Snatch @ 80% 1RM Rest 3:00 4 Snatch @ 85% 1RM Percentages based on 1RM Power Snatch Snatch reps can be Power, Squat, or a mix of both *More Options: Less weight on each round CONDITIONING For Time 12 strict pull up 25 […]

Mercoledì 5 Febbraio

STRENGTH Front Squat For Time 7×4 @ 80% *More Options: Use lesser percentages if necessary CONDITIONING Every 5 Minutes for 20 Minutes 20 Thrusters 40/30 15 Lateral Burpee Box Jump Overs Row for Distance in remaining time No Rest *More Options: Less weight on Thrusters Less Reps on Burpee Box Jump Overs EXTRA 4 Rounds […]

Martedì 4 Febbraio

FOCUS RING DIP CONDITIONING AMRAP 4 Minutes x3 8 Front Squats 60/45 12 Ring Dips 40 Double Unders Rest :90 *More Options: Less weight on Front Squat Push Ups instead of Ring Dips EXTRA For Time 50-40-30-20-10 Bar Facing Burpees /2 Calories Row

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