23
02
2022
Barbell Weighted Step-ups
Barbell Weighted Step-ups 4-4-4
22
02
2022
Wall Balls TTB
Min. 0-4 complete: 12 Wall Balls (9/6 kg.) 12 Toes-to-bars 3 rounds * If they succeed, move on to: Min. 4-8 complete 3 more rounds * If they succeed, move on to: Min. 8-12 complete 3 more rounds And so on until they can...
21
02
2022
Open Workout 14.3
60 kg. Deadlifts, 10 reps 15 Box Jumps (60/50 cm.) 80 kg. Deadlifts, 15 reps 15 Box Jumps (60/50 cm.) 100 kg. Deadlifts, 20 reps 15 Box Jumps (60/50 cm.) 120 kg. Deadlifts, 25 reps 15 Box Jumps (60/50 cm.) 140 kg. Deadli...
20
02
2022
Back Squats & Pull-ups
9 Back Squats @ 60% 1RM 5 Pull-ups 3 Chest-to-bar Pull-ups 1 Strict Pull-ups 5 Рounds
19
02
2022
45 Chipper
45 Hip Extensions 45 Box Jumps (60/50 cm.) 45 Weighted Sit-ups (9/5 kg.) 45 Parallette Pass-throughs 45 Lateral Burpee Parallette Jump-overs AMRAP 30 min.
18
02
2022
Shuttle Runs Hang Power Cleans
10 x 20-m Shuttle Runs 30 Hang Power Cleans (40/30 kg.) 20 x 20-m Shuttle Runs 20 Hang Power Cleans 30 x 20-m Shuttle Runs 10 Hang Power Cleans
17
02
2022
Open Workout 15.3
7 Muscle-ups 50 Wall Balls (9/6 kg.) 100 Double-unders AMRAP 14 min.
16
02
2022
Barbell Bent-over Rows Weighted Dips
6 Barbell Bent-over Rows 3 Weighted Dips 5 rounds (NFT)
15
02
2022
Heavy Nancy
400-m Run 15 OH Squats (60/40 kg.) 5 Rounds
14
02
2022
KB Squats SDHP
21-15-9 KB Goblet Squats (24/16 kg) KB SDHPs * 2 Rope Climbs between each round
13
02
2022
Bar Muscle-ups DB Woman-makers
In partners: While P1 performs AMRAP Bar Muscle-ups P2 performs AMRAP DB Walking Lunges (17.5/10 kg.) 7 min. -Rest 1 min.- While P1 performs AMRAP Toes-to-bars P2 performs AMRAP DB Woman-makers 7 min. * Switch movements...
12
02
2022
500m Row and Power Snatch
500-m Row 35 Power Snatches (20/15 kg.) 500-m Row 25 Power Snatches (30/20 kg.) 500-m Row 15 Power Snatches (40/30 kg.) 500-m Row 7 Power Snatches (60/40 kg.) 500-m Row AMRAP Snatches (70/50 kg.) in 20 min.
11
02
2022
Jumps Squats and Push
20 Box Jumps (60/50 cm.) 15 Front Squats (50/35 kg.) 10 Shoulder-to-overheads 3 Rounds
09
02
2022
Alternated-grip
30 sec. DB Power Cleans (22.5/15 kg.) 30 sec. Rest 30 sec. Alternated-grip DB Hold * One DB on the shoulder, one by side 30 sec. Rest 8 rounds Straight into: 400-m Alternated-grip Carry * One DB on the shoulder, one by s...
07
02
2022
Open Workout 21.1
1 Wall Walk 10 Double-unders 3 Wall Walks 30 Double-unders 6 Wall Walks 60 Double-unders 9 Wall Walks 90 Double-unders 15 Wall Walks 150 Double-unders 21 Wall Walks 210 Double-unders Time cap: 15 min.
06
02
2022
Wall Balls & Burpees
60 Wall Balls (9/6 kg.) Rest 2 min. 30 Burpees Rest 2 min. 40 Wall Balls Rest 2 min. 20 Burpees
05
02
2022
Hang Power Snatches and Sit ups
3, 6, 9, 12… Hang Power Snatches (50/35 kg.) Sit-ups As far as possible in 12 min.
04
02
2022
Open Workout 19.5
33-27-21-15-9 reps for time of: Thrusters (43/29 kg.) Chest-to-bar Pull-ups Time cap: 20 min.