15
03
2022
Every 2 min. perform Deadlifts
Every 2 min. perform Deadlifts: Rnd 1 – 5 reps @ 50-60% Rnd 2 – 5 reps @ 60-70% Rnd 3 – 3 reps @ 70-80% Rnd 4 – 2 reps @ 80-90% Rnd 5 – 2 reps @ 90+%
14
03
2022
Heavy Dumbbell Squat Clean Elizabeth
21-15-9 DB Squat Cleans (22.5/15 kg.) Ring Dips
13
03
2022
Bike S2O
2 min. Air Bike for calories 2 min. DB Shoulder-to-overheads (17.5/10 kg.) 2 min. Air Bike for calories 2 min. Sit-ups 2 Rounds
12
03
2022
Row Hold Squats
In partners: P1 Rows 500 m P2 Holds the Barbell at the top of the Deadlift (90/70 kg.) Switch P1 performs 25 Front Squats (50/35 kg.) P2 Holds the bottom of an Air Squat Switch 3 rounds
11
03
2022
Open Workout 22.3
For time 21 pull-ups 42 double-unders 21 thrusters (43/29 kg.) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (52/34 kg.) 15 bar muscle-ups 30 double-unders 15 thrusters (61/39 kg.) Time cap: 12 min.
10
03
2022
Power Clean + Jerks Strict Pull-ups
4 Power Clean + Jerks (80/60 kg.) 8 Strict Pull-ups 4 Rounds * Every 2 min. perform 60 Double-unders
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-o...
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
03
03
2022
Hang Cluster & Thruster
Complex (1 rep = the following:) 1 Hang Cluster 1 Thruster 9-6-3-1 * So for the set of 9, it would be 18 total reps.
02
03
2022
75 DUs nad 400m Run
75 Double-unders 400-m Run 3 Rounds
01
03
2022
The “Inducer” x 2
7 Wall Balls (9/6 kg.) 7 Pull-ups 7 rounds Rest 3 min. 2 Sets
28
02
2022
Snatch Pistol Push-up
1 Snatch Complex: 1 Hang Power Snatch (70/50 kg.) 1 Squat Snatch 1 Hang Power Snatch 1 Squat Snatch 6 Alt. Pistols 8 Push-ups Each round, add: 1 Snatch Complex 1 round of Pistols/Push-ups As far as possible in 20 min.
27
02
2022
Run Dips Burpees HSPU
Run 800 m 40 Ring Dips Rest 2 min. Run 400 m 20 Burpees over the Bar 2 rounds Rest 2 min. Run 200 m 10 Strict HSPUs 3 rounds
26
02
2022
Runs 400 m. Squat Clean + Jerks
In partners: While P1 Runs 400 m, P2 needs to perform 3 heavy Squat Clean + Jerks (unbroken) during that time Switch for AMRAP 15 min.
25
02
2022
Open Workout 22.1
AMRAP 15 3 Wall Walks 12 DB Snatch (22.5/15 kg) 15 Box Jump-overs (60/50 cm.)
24
02
2022
Turkish Get-ups
50/40-cal. Row With time remaining in 4 min., perform AMRAP DB Turkish Get-ups (alternating) (17.5/10 kg.) Rest 1 min. 3 Rounds