13
09
2021
Run Squats Snatch
Run 200 m 12 Back Squats (60/40 lb.) 6 Hang Power Snatches 6 Rounds
12
09
2021
200 Wall Balls 150 Walking Lunges with MB 100 Pull-ups
In partners: 200 Wall Balls (7/4 kg.) P1 performs Wall Balls P2 performs Squat Hold 150 Walking Lunges with MB P1 performs Walking Lunges P2 performs Plank Hold 100 Pull-ups P1 performs Pull-ups P2 hangs on Pull-up Bar * Share work as needed
11
09
2021
Air Squats Hip Extensions Push Presses
80 Air Squats 60 Hip Extensions 40 Push Presses (50/35 kg.) Every 90 sec. perform 10 Lateral Over-the-barbell Jumps
10
09
2021
Squat Cleans and Farmers Carry
2 Squat Cleans (60/40 kg.) 50-m DB Farmers Carry (22.5/15 kg.) 4 Squat Cleans 100-m DB Farmers Carry 6 Squat Cleans 150-m DB Farmers Carry And so on… AMRAP 16 min.
09
09
2021
25 Unbroken Double-unders
25 Unbroken Double-unders 10 Ring Dips 5 rounds Rest 2 min. 25 Unbroken Double-unders 10 Burpee Plate Jumps 5 rounds
08
09
2021
Row Run Swing
In the first 5 min. perform: 600-m Row 400-m Run In the second 5 min. perform: 500-m Row 300-m Run 30 KB Swings (24/16 kg) In the third 5 min. perform: 400-m Row 200-m Run 40 Alt. DB Snatches (22.5/15 kg.)