01
09
2021
Bike Pull ups Push ups Sit-ups
40/30-cal. Bike Then: 8 Pull-ups 12 Push-ups 16 Anchored Sit-ups 5 Rounds
30
08
2021
KB OH Carry KB Snatch
100-m KB Overhead Carry (16/12 kg) 10 KB Snatches (5 on each side) 100-m Row 200-m KB Overhead Carry 20 KB Snatches 200-m Row 300-m KB Overhead Carry 30 KB Snatches 300-m Row 400-m KB Overhead Carry 40 KB Snatches 400-m Row
29
08
2021
Weighted Pistols
8 DB Weighted Pistols (4 each leg) (10/5 kg.) 8 DB Renegade Rows AMRAP 4 min. Rest 1 min. 100-m Plate Pinch Carry (10/5 kg.) 8 Plate Lunges AMRAP 4 min. Rest 1 min. 8 Front-rack Lunges (4 each leg) (35/25 kg.) 8 Bent-over Rows AMRAP 4 min. Rest 1 min.
28
08
2021
Shuttle Run Burpee Knees-to-elbows DB Clusters
27 x 20-m Shuttle Run 24 Burpee Knees-to-elbows 21 DB Clusters (22.5/15 kg.) 18 x 20-m Shuttle Run 15 Burpee Knees-to-elbows 12 DB Clusters 9 x 20-m Shuttle Run 6 Burpee Knees-to-elbows 3 DB Clusters
27
08
2021
9-15-21OH squats and SDHP Rope Climbs
9-15-21 Overhead Squats (40/25 kg.) Sumo Deadlift High Pulls 3 Rope Climbs between each round