Deadlift 3×5

Deadlift for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% of training 1RMSpeed deadlift 4x5 reps @ 50%Side plank 3 sets of 60 seconds work, 10 seconds rest / side*Alternate right and left.

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Snatch segment pull 3-3-3-3-3

Snatch segment pull#1: 3 reps @ 70%#2: 3 reps @ 80%#3: 3 reps @ 80%#4: 3 reps @ 90%#5: 3 reps @ 90%*Pause 3 seconds at 1” off the floor, knee, upper thigh.

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Snatch 3-2-1-3-3-3

Snatch for load: #1: 3 reps @ 50% #2: 2 reps @ 60% #3: 1 rep @ 70% #4: 3 reps @ 75% #5: 3 reps @ 75% #6: 3 reps @ 75%

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The Seven

Complete 7 rounds for time of:7 Handstand push-ups7 Thrusters (boys: 60kg; girls: 42kg)7 Knees-to-elbows7 Deadlifts (boys: 110kg; girls: 75kg)7 Burpees7 Kettlebell swings (boys: 32kg; girls: 24kg)7 Pull-ups

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Front Pause Squat 4×3

Front Pause Squat for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps*Pause 2 seconds at bottom.RKC plank 8 Tabata sets

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