Power Clean : 3x3 at 70% 1RM

Power Clean 3x3 at 70% 1RM Rest as needed between sets.

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Clean Pull : 3x3 at 80% 1RM

Clean Pull 3x3 at 80% 1RM Rest as needed between sets.

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Back Squat : 3x5 at 75% 1RM

Back Squat 3x5 at 75% 1RM Rest as needed between sets.

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AMRAP 9 mins: Strict Pull-ups and Front Squats

Complete as many rounds as possible in 9 mins of: 6 Strict Pull-ups 9 Front Squats, 135/95 lbs

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Back Squat : 1-1-1-1-1

Back Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Opción 1

Back Squat : 3-3-3-3-3

Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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5 RFT: Runs, Double Unders, Toes-to-bars and Squat Snatches

5 rounds for time of: 400 Runs 50 Double Unders 15 Toes-to-bars 5 Squat Snatches, 155/115 lbs

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"Tabata" - Kettlebell Swings : 8 x 20 secs / 10 secs

Tabata Kettlebell Swing, 24/16 kg Rest 3 mins The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

descansar 3 min antes del siguiente tabata

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"Tabata" - Burpees : 8 x 20 secs / 10 secs

Tabata Burpee The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

terminar y descansar 2 min antes del siguiente tabata

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"Tabata" - Dumbbell Push Press : 8 x 20 secs / 10 secs

Tabata Dumbbell Push Press, 35/20 lbs Rest 1 min The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

descansar un min antes de comenzar el siguiente tabata

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"Tabata" - Push-ups : 8 x 20 secs / 10 secs

Tabata Push-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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