Author Archives: cpiazza

“Nancy” Five rounds of: 400 meter run 15 overhead squats (95/65) Complete in as short a time as possible.

For Technique/Load: Shoulder Press 7-7-7-7-7 Push Press 5-5-5-5-5 Push Jerk 3-3-3-3-3

For Time: 10 Handstand Push-ups 20 Wall Ball Shots (20/10) 30 Toes to Bar 40 Power Cleans (115/75) 50 Burpees 60 Sumo Deadlift High-Pull (65/45)

Intervals 4 rounds: Row 500 meters Rest 3 min

Test 5: Run 800 meters, Thrusters 75 lbs x 21 reps, “L” Pull-ups 21 reps Performance: The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of …
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For Time: Run 2 miles      

“Helen” 3 Rounds of: 400 meters 21 Kettlebell swings (1.5 pood) 12 Pull-ups Complete in as short a time as possible

‘Fight Gone Bad’ Three rounds of: Row (Calories) Push-press, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Wall-ball, 20/14 pound ball, 10/8 ft target (Reps) In this workout you move from each of five …
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Complete 10 Rounds: Run 100 meters Rest 90 seconds between rounds

Test 4: Deadlift 1 RM followed by a max set of Handstand Push-ups Performance:  Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below …
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