30
08
2022
Deception
5 rounds for time 10 box jumps (60/50cm) 5 devils press (22.5/15kg)
28
08
2022
Partner AMRAP
In partners – AMRAP in 25 min 50 squat throw MB over pull-up rig to each other 50 MB sit-up throws 400m MB bear hug carry (switch as needed) 50 Russian twist throws to each other 50 partner wall balls *MB (9/6kg)
27
08
2022
Run DB Snatch TTB
For time 100m run 12 alt DB snatches (22.5/15kg) 9 toes-to-bar 200m run 16 alt DB snatches 12 toes-to-bar 300m run 20 alt DB snatches 15 toes-to-bar 400m run 24 alt DB snatches 18 toes-to-bar 500m run 28 alt DB snatches...
25
08
2022
21-15-0 Ring push-ups pistols jumps
For time 21-15-9 Ring push-ups Alt. pistols Parallette lateral jumps (double reps)
24
08
2022
Bike and Dumbells
For time 60/48 cals air bike 50 DB anchored sit-ups 40 DB front squats (2×22.5/15kg) 30 DB plank under the body passes 20 DB burpee deadlifts
22
08
2022
Heavy front rack lunges weighted pull-ups
AMRAP 15 min 6 front rack lunges (70/50kg) 8 weighted pull-ups (17.5/10kg)
21
08
2022
Burpees MB Front Squats DUs
3 Rounds 25 burpees 50 MB front squats (9/6kg) 100 double-unders
20
08
2022
3 min Rounds 3 Rounds
Every 3 min x 3 rounds 100m farmer’s carry (heavy) 16 hang power snatches (40/25kg)
19
08
2022
10 to 1 Power Cleans HSPU Inv Row
For time 10-9-8-7-6-5-4-3-2-1 Power clean (60/40kg) Handstand push-ups Inverted rows
18
08
2022
Bike and Back Squats
3 rounds for reps 2 min air bike for cals 2 min back squats (40/25kg) 2 min rest
17
08
2022
Chewbacca
Chewbacca 1k Row 50 wall balls (9/6kg) 50 Box jumps (60/50cm) 50 Ring push-ups 50 KB swings (22.5/15kg) 50 MB cleans 1k Row
15
08
2022
Run Work 3 Rounds Run
For time 800m run Into: 3 rounds 20 hip extensions 15 shoulder-to-overhead (40/25kg) Then: 600m run Into: 3 rounds 20 Sit-ups 15 shoulder-to-overhead (40/25kg) Then: 400m run
14
08
2022
Row Bike for cals Snatches and Cleans
In partners: AMRAP 8 min Row for cals AMRAP 8 min Power snatch for reps (40/25kg) AMRAP 8 min Air bike for cals AMRAP 8 min Squat clean for reps (40/25kg)
13
08
2022
50 double-unders DB carry
AMRAP 20 min 50 double-unders 100m one arm Overhead DB carry (22.5/15kg) – RA 50 double-unders 100m one arm Overhead DB carry (22.5/5kg) – LA 50 double-unders 200m DB carry – both dumbbells (any style)
12
08
2022
30 sec Work 30 sec Rest
5 rounds 30 sec DB snatch (22.5/15kg) 30 sec rest 30 sec single DB step-ups (50cm) 30 sec rest 30 sec v-ups 30 sec rest
11
08
2022
KB swings Chest-to-bar pull-ups Burpees
FOR TIME: 20-30-40 KB swings (24/20 kg) 10-20-30 Chest-to-bar pull-ups 20 Burpees