09
03
2022
Wall Balls Box Jumps Push-ups
21-18-15-9-6 Wall Balls (9/6 kg.) Box Jumps (60/50 cm.) Push-ups
08
03
2022
Every 10 min
Every 10 min. perform: 4 Muscle-ups 8 Deficit Handstand Push-ups 12 Hang Power Snatches (40/30 kg.) Run 800 m 3 Rounds
07
03
2022
Front-rack Backward Step Lunges
Part 1: Find your heaviest 6-rep (3 each side) Front-rack Backward Step Lunges Part 2: 6 Front-rack Backward Step Lunges (@50-60% of Part 1) 4 Front Squats AMRAP 2 min. Rest 1 min. 3 rounds
06
03
2022
KB Swings Pull-ups KB Carry
30 Russian KB Swings (24/16 kg) 30 Jumping Pull-ups 300-m Bottom-up KB Carry 20 Russian KB Swings 20 Jumping Pull-ups 200-m Bottom-up KB Carry 10 Russian KB Swings 10 Jumping Pull-ups 100-m Bottom-up KB Carry
05
03
2022
Plate Ground-to-overheads
4 min. 5 Plate Ground-to-overheads (10/5 kg.) + 15-sec. Hold overhead 3 min. Shuttle Runs (20 m) 2 min. Burpee Plate Jumps 1 min. Plank Hold 2 min. Burpee Plate Jumps 3 min. Shuttle Runs (20 m) 4 min. 5 Plate Ground-to-overheads + 15-sec. Hold overhead
04
03
2022
Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees 100/70 kg. barbell Time cap: 10 minutes