Technique Hand Stand Floor press w/ dumbbells 10 x 4 sets Close grip floor press 6 x 3 (go heavy!) Sprint intervals - 15 sec work...

Strength: Back Squat 5x3 sets 85% of max Pause squat 3x3 85% of max AMRAP 25 min 8 power clean 65% of max 8 front squat 65% of max 16...

Strength: Power Clean 3x5 sets Clean Pull 2x4 sets 6 min time cap: 30 pull ups 50 DU/120 SU 30 wall ball Rest 4 min 5 min time cap: 10...

Team of 2 EMOM 16 min: 10 T2B 15 KTB swing 20/12 kg Rest 3 min 15 min work: First partner does 2 gym length lungees Second partner does...

[En] The Box concept emerged from our will to share with others the joys and benefits that we discovered in strength and conditioning...

Murph 1.6 km run 100 pull ups 200 push ups 300 squats 1.6 km run

Clean technique Power position MC Hang pull Hang power clean Tall clean E.M.O.M 14 min 12 cal row 14 wall ball

Snatch technique Power position MS Hang muscle snatch Hang power snatch Overhead squat 15 min AMRAP Team of 2 1. 10 front squat 50/25 kg...

Rope climb technique E.M.O.M 10 min 5 power clean 70/40 kg 5 thrusters 4 rounds for time: 25 squat 12 HSPU 25 KTBL swing 12 pull ups

Strength Deficit deadlift 5x3 Deadlift /w dumbbells 5x3 For Time: 21-15-9-6 30/15 kg Push press Power clean/front squat T2B AMRAP 12 min...

[En] The lack of technique and using heavy loads without a progression are the main causes of injuries in training. When learning a new...

[EN] In general when talking about core muscles most people refer to abdominal muscles without considering the other groups that...

Strength: Deadlift 1RM test WOD: AMRAP 12 min 1 gym length lunge & run back do 1 gym farmer's carry w/ kettlebells

Conditioning 5k row - moderate effort Core work: Dead bug, side plank row, pallof press.

Strength: Strict press 5x2 3x2 Push press 6x2 4x2 For time: 21-15-9 Wall ball Abs Time cap 8 min For time: 3 Rounds of: 12 Pull ups 8...

Strength Find 1 RM Back Squat E.M.O.M 16 min 15 Squat 15 burpees

8 Front squat 60/25 kg 15/15 KTBL snatch 15 Push-ups 6 Front squat 75/35 kg 30 KTBL swings 30 Push-ups 4 Front squat 85/45 kg 15/15 KTBL...

Team EMOM 10 min 7 Muscle Ups 7 Hang Power Clean 70/30 kg Team EMOM 10 min 15 Pull-ups 7 Deadlift 90/55 kg For Time in team of 2 99...

[En] Even though biceps and chest exercises are stars in the majority of the fitness gyms, pull-ups manage to squeeze in as well, however...

Pull-Ups Technique EMOM 10 Min 12 Kipping 6 Pul-Ups For Time 50 Thrusters 50 Lungees 50 Push Press