03
10
2021
AFAP in 30 min.
10-20-30-40-50…… Plate Good Mornings (10/5 kg.) Plate Russian Twists Box Jumps (60/50 cm.) Plate Ground-to-overheads Plate OH Sit-ups As far as possible in 30 min. * October 2020
02
10
2021
KB Burpees
6 SA KB Cleans (24/16) 6 SA KB Push presses (24/16) 6 Burpees 3 min. AMRAP Rest 1 min. 5 Rounds
01
10
2021
Hang Squat Snatches – Weighted Pull-ups
1-2-3-4-5-6-7-8-9-10 Hang Squat Snatches (70/50 kg.) 10-9-8-7-6-5-4-3-2-1 Weighted Pull-ups (17.5/10 kg.)
30
09
2021
Wall Balls and Front Squats
8 Wall Balls (9/6 lb.) 8 Front Squats (35/25 kg.) AMRAP 20 min. Every 2 min. perform 20 Double-unders
29
09
2021
Power Snatches Box Jump-overs
Row 500 m or Bike 30/21 Cals. Then, perform: 10 Power Snatches (50/35 kg.) 10 Box Jump-overs (60/50 cm.) 3 Rounds Row 500 m or Bike 30/21 Cals.
27
09
2021
Dallas 5
5 min. of: Burpees Then, 5 min. of: 7 Deadlifts (70/50 kg.) 7 Box Jumps (60/50 cm.) Then, 5 min. of: Turkish Get-ups (20/10 kg.) – Dumbbell Then, 5 min. of: 7 Power Snatches (35/20 kg.) 7 Push-ups Then, 5 min. of: Rowing...
24
09
2021
Hang Squat Cleans Air Bike Parallette Pass-throughs
3-6-9-12-15-18-21 Hang Squat Cleans (35/25 kg.) Air Bike/Row (cal.) Parallette Pass-throughs As far as possible in 15 min.
23
09
2021
Michael
Run 800 m 50 Hip Extensions 50 Sit-ups 3 rounds
22
09
2021
Yikes!
10 Rope Climbs 20 Overhead Barbell Lunges (60/40 kg.) 30 HSPUs
20
09
2021
Thruster Ladder
10 Thrusters (40/25 kg.) 8 Thrusters (50/35 kg.) 6 Thrusters (60/40 kg.) 4 Thrusters (70/50 kg.) 2 Thrusters (80/60 kg.)
19
09
2021
Overhead Pistols Sit ups Handstand Walk
40 Alt. Overhead Pistols (20/15 kg.) 30 GHD Sit-ups 15-m. Handstand Walk 30 Alt. Overhead Pistols 20 GHD Sit-ups 15-m. Handstand Walk 20 Alt. Overhead Pistols 10 GHD Sit-ups 15-m. Handstand Walk
18
09
2021
In partners run 400 AMRAP Good Mornings Jumps
In partners: While P1 Runs 400 m with a (10/5 kg.) Plate P2 performs AMRAP of: 10 Plate Good Mornings 20 Lateral Plate Jumps AMRAP 15 min
17
09
2021
Weighted Step-ups
24 KB Weighted Step-ups (16/12 kg) 9 Ring Muscle-ups 3 Rounds Then, straight after, Row 500 m
16
09
2021
DB DT
4 Alt. Single-arm DB Push Jerks (22.5/15 lb.) 6 DB Hang Power Cleans 9 DB Deadlifts Perform 1 round every 2 min. 8 rounds
14
09
2021
Toes-to-bars Push-ups Strict Pull-ups Clapping Push-ups
30 sec. Toes-to-bars 30 sec. Rest 30 sec. Push-ups 30 sec. Rest 30 sec. Strict Pull-ups 30 sec. Rest 30 sec. Clapping Push-ups 30 sec. Rest 5 Rounds
13
09
2021
Run Squats Snatch
Run 200 m 12 Back Squats (60/40 lb.) 6 Hang Power Snatches 6 Rounds
12
09
2021
200 Wall Balls 150 Walking Lunges with MB 100 Pull-ups
In partners: 200 Wall Balls (7/4 kg.) P1 performs Wall Balls P2 performs Squat Hold 150 Walking Lunges with MB P1 performs Walking Lunges P2 performs Plank Hold 100 Pull-ups P1 performs Pull-ups P2 hangs on Pull-up Bar *...