27
09
2022
Burpees and Devil Presses
AMRAP 16 min 14 burpees 12 DB lateral step-ups (60/50cm) (22.5/15kg) 10 DB devils press
26
09
2022
Eight Pack
For time: 1-10 over-unders 10-1 deadlift (100/70kg) 5 barbell roll-outs between each set
25
09
2022
Wall ball shots push-ups TTRings
2 rounds 50 wall balls (9/6kg) 40 push-ups 30 toes-through-rings
24
09
2022
Abbate – Hero Workout
1-mile run 21 clean and jerks (60/40kg) 800m run 21 clean and jerks (60/40kg) 1-mile run
23
09
2022
20 min AMRAP Carry Renegate Row
AMRAP 20 min 100m SA Farmers Carry – left arm (22.5/15kg) 20 alt. DB Renegade Rows 100m SA Farmers Carry – right arm 40 Double-unders
22
09
2022
Thrusters Pullups Situps
For total reps 4 min. DB Thrusters (22.5/15kg) 3 min. Pull-ups 2 min. Sit-ups 1 min. Lateral DB jump-overs -Rest 2 min- 2 min. DB thrusters (22.5/15kg) 90 sec. Pull-ups 1 min. Sit-ups 30 sec. lateral DB jump-overs