forss

18/4 A. Every 3 minutes, for 15 minutes (5 sets): 3-Position Snatch @ 75-85% (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) B. Against a 3-minute running clock… 400 Meter Run Max Reps of Overhead Squats (115/75 lbs) Rest 2 […]

11/4 Every 10 minutes, for 40 minutes (4 sets) for times: 800 Meter Run 60 Double-Unders 40 Alternating Dumbbell Snatches (50/35 lbs) 20 Alternating Pistols Note times for all four sets and then sum them for overall working time 12/4 A. Every 2 minutes, for 10 minutes (5 sets): 2 Snatch Lift-Offs + 1 Snatch […]

4/4 A. Five sets of: Bulgarian Split Squat x 6 reps each leg @ 30X1 Rest 30 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds Use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, […]

V13 28/3 A. Every 3 minutes, for 15 minutes (5 sets) of: Deadlift x 1 rep @ 90% of 1-RM B. Complete as many rounds and reps as possible in 16 minutes of: 8 Single-Arm Kettlebell Deadlifts (24/16 kg – left arm) 8 Single-Arm Kettlebell Swings (24/16 kg – left arm) 16 Overhead Walking Lunges […]

21/3 A. Every 3 minutes, for 15 minutes (5 sets) of: Deadlift x 2 reps *Sets 1-2: 80-85% *Sets 3-4: 85% *Set 5: 85-90% B. Every 8 minutes, for 16 minutes (2 sets) for times: 60/40 Calories of Assault Bike 30 Walking Lunges with KB Farmer’s Carry (32/24 kg) 15 Burpee Box Jump-Overs (24″/20″)   […]

14/3 Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted: 500 Meter Row 3 Snatches 15/3 TABATA 16/3 A. Three sets of: Tempo Bench Press x 5 reps @ 21X1 Rest 45 seconds Stationary Dips x 10-12 reps @ 2111 Rest 45 seconds Band-Resisted Face Pulls x 8-10 reps @ 2111 […]

7/3 A. For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps […]

28/2 A. Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – Max Reps @ 80% B. […]

21/2 A. Eight sets of: Deadlift x 3 reps @ 85% of 1-RM Deadlift Rest as needed B. Every 4 minutes, for 16 minutes (4 sets) for times: Row 500 Meters 22/2 TABATA 23/2 Every minute, on the minute, for 30 minutes (6 sets): Station 1 – 100 Meter Farmer’s Carry or Sandbag Bear-Hug Carry […]

14/2 Two sets of: 2 minutes of Assault Bike @ 60-65/50-55 RPMs 10 Push-Ups Finish with. . . 3-5 Sets of: 30 Seconds of Assault Bike or Rowing @ 90+% 60 Seconds Rest Rest 5 minutes but stay warm. Then… Four rounds for time of: 40 Air Squats 30 Kettlebell Swings (24/16 kg) 20 Push-Ups […]