20
07
2021
The Bar 6-5-4-3-2-1
6-5-4-3-2-1 reps of: Hang Power Snatches (60/40 kg.) Chest-to-bar Pull-ups 6-5-4-3-2-1 reps of: Front Squats (70/50 kg.) Toes-to-bars 6-5-4-3-2-1 reps of: Deadlifts (100/70 kg.) Handstand Push-ups 1-mile Run
19
07
2021
Push Pull Jump workout
10 Push-ups 10 Inverted Rows 20 Lateral Jumps over Parallettes 10 Parallette Pass-throughs AMRAP 10 min.
18
07
2021
Burpee Wall Balls
4-8-12-16-20-24……….. Burpee Wall Balls (9/6 kg.) Med. ball Good Mornings Jumping Pull-ups As far as possible in 16 min.
17
07
2021
4×4 Bike
4 min. Assault Bike 4 Hang Squat Cleans (40/30 kg.) 6 Power Cleans 8 Knees-to-elbows 4 rounds 4 min. Assault Bike
16
07
2021
Overhead Squats 1 rep max
Overhead Squats 5-3-3-1-1-1
15
07
2021
Endurance 5K Row
Row 5k