02
12
2021
HSPU TTB DU
20 Handstand Push-ups 40 Toes-to-bars 80 Double-unders 20 Handstand Push-ups 40 GHD Sit-ups 80 Double-unders
30
11
2021
Tabata This!
Tabata Row Rest 1 min. Tabata Air Squats Rest 1 min. Tabata Pull-ups Rest 1 min. Tabata Push-ups Rest 1 min. Tabata Sit-ups
29
11
2021
1-rep Push Press & Gwen
Find a heavy 1-rep Push Press Then, perform Gwen: Clean + Jerks 15-12-9 Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
28
11
2021
Team Heptathlon
400m. DB Carry(Back Rack) 1-k Run 800-m DB Carry 50 DB Deadlifts 50 Wall Balls (9/5 kg.) 800-m Sandbag Carry 600-m DB Carry 30 min. AMRAP
27
11
2021
Cleans Squat TTB
3 Hang Power Cleans (50/35 kg.) 2 Hang Squat Cleans 1 Front Squat 9 Toes-to-bars AMRAP 8 min.
26
11
2021
Swings KB Sit-ups Single-arm KB SDHPs
4-8-12-16… Russian KB Swings (24/16 kg) KB Sit-ups Single-arm KB SDHPs 200-m KB Carry between rounds As far as possible in 20 min.
25
11
2021
Barbell and burpees
1 min. Back Squats (40/25 kg.) 1 min. Burpees 1 min. Thrusters 1 min. Rest 3 rounds
24
11
2021
DUS and Pull-ups
100 Double-unders 15 Strict Pull-ups 80 Double-unders 20 Chest-to-bar Pull-ups 60 Double-unders 25 Pull-ups
23
11
2021
Lunges and S2O
4 Front-rack Lunges (60/40 kg.) 4 Shoulder-to-overheads AMRAP 7 min.
21
11
2021
20 Rope Climbs
20 Rope Climbs Every 2 min. perform 15-m. Handstand Walk
20
11
2021
Partner Workout
Wall Balls (9/6 kg.) AMRAP 4 min. Double-unders AMRAP 3 min. Jumping Pull-ups AMRAP 2 min. Air Squats AMRAP 1 min. * Partner Wall Balls * DU I-go-you-go * Synchro Jumping Pull-ups * Synchro Air Squats
19
11
2021
Kettlebell and Rower
100 KB Swings (24/16 kg) 50 KB Plank Taps 25 Alt. KB Pistols 1K Row
18
11
2021
Medicine Ball Workout
200-m Bear Hug MB Carry (9/6 kg.) 10 Bear Hug MB Squats 10 MB Ground-to-overheads 5 Rounds
17
11
2021
McGhee
5 Deadlifts (125/85 kg.) 13 Push-ups 9 Box Jumps (60/50 cm.) AMRAP 30 min.
15
11
2021
Run Snatch Pull
1-mile Run Then, 3 rounds of: 8 Power Snatches (50/35 kg.) 16 Pull-ups
14
11
2021
DB Push Jerk Bike Step-ups
Min. 1: 12 Alt. DB Push Jerks (22.5/15 kg.) Min. 2: 12/8-cal. Air Bike Min. 3: 10 DB Box Step-ups* (60/50 cm.) 5 Rounds * Single DB
13
11
2021
Partner Diane
21-15-9 Deadlifts (100/70 kg.) Handstand Push-ups AMRAP 15 min. * You-go-I-go as needed