Saturday, 21 October 2017

EVERY 2:00 FOR 10:00 X2 SNATCH + OH SQUAT *BEGGIN FROM 65% OF YOUR 1RM AND BUILD OVER THE COURSE EVERY 3:00 FOR 9:00 5 BURPEE BOX JUMP OVERS 10 PULL UPS *Adv: C2B PULL UPS 20 KB RUSSIAN SWINGS 24/16 *ADV: FULL SWINGS 40 DUS IMMIDIETELY…

Friday, 20 October 2017

EVERY 2:00 FOR 10:00 BUILD TO A 4RM BACK SQUAT *BEGGIN FROM 65% OF YOUR 1RM AND BUILD OVER THE COURSE WITH A 4:00 TIME CAP 400m RUN 20 FRONT SQUAT IMMIDIETELY FOLLOWED BY… WITH A 4:00 TIME CAP 400m RUN 15 SHOULDER TO OVERHEAD IMMIDIETELY…

Wednesday, 18 October 2017

EVERY 2:00 FOR 10:00 X2 CLEAN + FRONT SQUAT + JERK *BEGGIN FROM 65% OF YOUR 1RM AND BUILD OVER THE COURSE EMOM FOR 15:00 M1: CAL ROW ADV:15/12 RX:12/8 SC:8/6 M2: 15 WALL BALLS (CHOOSE A WEIGHT THAT YOU CAN GO UNBROKEN) M3: TARGET BURPEES…

Tuesday, 17 October 2017

3 ROUNDS 30seconds ON/OFF ST1: DUMBELL OVERHEAD HOLD ST2: WALL-SIT EVERY 2:00 FOR 10:00 X3 OVERHEAD SQUAT *BEGGIN FROM 65% OF YOUR 1RM AND BUILD OVER THE COURSE FOR TIME 30 DUMBELL 1-ARM OH REVERSE LUNGES 30 PULL UPS 20 DUMBELL…

Monday, 16 October 2017

EVERY 2:00 FOR 8:00 4 STRICT PRESS ΑΤ 90% 4RM STRICT PRESS F.Ex. IF MY 4RM STRICT PRESS IS 60Kg 0.9 X 60= 54Kg or 90% X 60=54Kg WHEN TIMER REACH 12:00 EMOM FOR 9:00 M1: ELBOW PLANK M2: 10-12 DUMBELL ROWS (EACH SIDE) M3: MAX EFFORT…

Saturday, 14 October 2017

EVERY 2:00 FOR 10:00 POWER SNATCH + OH SQUAT (x2) EMOM FOR 8:00 M1: 6 SHOULDER TO OVERHEAD ADV:60/40 RX:50/34 SC: 40/25 M2: 12/8 C2B/PULL UPS/RING ROWS REST UNTIL TIMER REACHES 10:00... EVERY 2:00 FOR 8:00 8 FRONT SQUAT + 14 BURPEES…

Friday, October 13, 2017

EVERY 2:00 FOR 10:00 1 TEMPO BACK SQUAT 32X1 + 3 NO TEMPO BACK SQUATS *BEGGIN FROM 60% OF YOUR 1RM AND BUILD OVER THE COURSE 12:00 AMRAP 20 ALT. 1-ARM DB CLEAN AND JERK 40 DOUBLE UNDERS

Wednesday, 11 October 2017

EVERY 2:00 FOR 10:00 CLEAN + TEMPO FRONT SQUAT 32X1 + JERK *BEGGIN FROM 65% OF YOUR 1RM AND BUILD OVER THE COURSE EVERY 2:00 FOR 18:00 ST1: 400m RUN *(ADV: START WITH 8 TARGET BURPEES RX: START WITH 5) ST2: CAL ROW ADV:40/25 RX:30/20…

Tuesday, 10 October 2017

EVERY 2:00 FOR 8:00 1 TURKISH GET UP ON EACH SIDE *4 WORKING SETS EVERY2:00 FOR 10:00 X4 OH SQUAT *BEGGIN FROM 65% OF YOUR 1RM AND BUILD OVER THE COURSE FOR TIME 60 DOUBLE UNDERS 30 PULL UPS 60 DOUBLE UNDERS 30 PULL UPS 60 DOUBLE…

Monday, 9 October 2017

EVERY 2:00 FOR 10:00 BUILD TO TODAYS 4RM STRICT PRESS *BEGGIN FROM 65% OF YOUR 1RM AND BUILD OVER THE COURSE EMOM FOR 8:00 M1: 10 TEMPO PUSH UPS 31X1 M2: 10 1-ARM DB BEND OVER ROWS 5 ROUNDS FOR TIME 20 RUSSIAN SWINGS 10 BURPEE…