19
10
2021
KB SDHP Burpees Power Clean + Jerks
2-4-6-8-10… KB SDHPs (24/16 kg) Burpees Power Clean + Jerks (40/30 kg.) As far as you can go in 14 min.
18
10
2021
Over-undersDB Step-ups
Every 3 min., complete: 12 Over-unders 12 DB Step-ups (17.5/10 kg.) (60/50 cm.) 12 min. (4 Rounds)
17
10
2021
Bike Burpees Snatches
Air Bike AMCAP 3 min. Burpees AMRAP 2 min. Power Snatches (22.5/17.5 kg.) AMRAP 1 min. 2 rounds
16
10
2021
Partner Sit-up Lunges Jumps
Partner Workout Buy-in: 100 Partner Sit-up Ball Throws (9/6 kg.) Then, complete: 10 Barbell Walking Lunges (35/25 kg.) 10 Box Jumps (60/50 cm.) 10 Rounds * Do 1 round, then switch
15
10
2021
Floor Presses Hollow Carry
30 sec. Single-arm DB Floor Presses (right) 30 sec. Single-arm DB Floor Presses (left) 30 sec. Hip Extensions 30 sec. Hollow Hold 200-m DB Single-arm Carry (100 m each arm) 1 min. Rest 4 rounds 22.5/15-kg. Dumbbells * Score = Total reps
14
10
2021
Row-Heel Taps-TGU
1k Row 30 Parallette Heel Taps 15 Turkish Get-ups (17.5/10 kg.) With the remaining time in 15 min., perform AMRAP Bar Muscle-ups