Author Archives: cpiazza

For Load Thruster, 3-3-3-3-3 5 Rounds for time: 200m Run 40 Double unders 10 Kettlebell Swings, 70/53

Complete for time 21-15-9 reps of: Dead Lifts, 225/155 400m Run Snatch Technique Work: A. Muscle Snatch X 3 B. Snatch Balance X 2 C. Snatch X 1 Complete 5 rounds of the above in order (A, B, C). Perform …
Read More→

“Filthy 50″ 50 reps for time of: Box Jumps, 24/20 Jumping Pull ups Kettlebell Swings, 35/26 Walking Lunge Steps Knee to Elbow Push Press, 45/35 Back Ext/Good Morning (w/barbell) Wall Balls, 20/14 Burpees Double Unders

As Many Reps as Possible in 20 mins: 20 Overhead Plate Lunges, 45/25 15 Russian Kettlebell swings, 70/53 10 Toes to bar 200m Run

Complete 3 rounds for time: 400m Run 10 Front Squats, 185/125 50 Double unders Work up to a heavy set: Power Clean + 5 Push Press The first and last push press are from front rack position – reps 2, …
Read More→

Every Minute on the Minute for 12 mins: Odd: 5 Dead Lifts – you choose the weight Even: 5 Strict Pull ups Interval Row 10x250m, :30 rest

As Many Reps As Possible (AMRAP) in 10 mins: Up ladder of 5-10-15-20-25-30… Wall Balls 20/14 – as high as possible. 5 Hang Power Clean, 135/95 between every set of wall balls. Snatch Complex Work up to heavy set of: …
Read More→

“Helen” Complete 3 rounds for time: Run 400 meters 21 Kettlebell swings, 53/35 12 Pull ups Skill work: On your own…3 rounds, 3-5 reps a) wall walks b) squat therapy This is performed as a compound set. Perform 3-5 reps …
Read More→