02
08
2021
Run Single-arm KB Hang Power Cleans
400-m Run 12 Single-arm KB Walking Lunges (16/12 kg) 12 Single-arm KB Push Presses 12 Hang Power Cleans (40/30 kg.) AMRAP 24 min.
01
08
2021
partner AMRAP Squat Cleans Muscle-ups
In partners, perform AMRAP 14 min. of both movements: Squat Cleans (80/60 kg.) Muscle-ups * They can use any order and rep scheme they like * Only one person on each movement at a time
31
07
2021
Run Sit-ups Run Slam
200-m Run In time remaining of 2 min. perform AMRAP Sit-ups Rest 1 min. 3 Rounds 400-m Run In time remaining of 4 min. perform AMRAP DB Slams (15/7.5 kg.) Rest 1 min. 3 Rounds
30
07
2021
Rounds of Cindy
5-4-3-2-1 Rounds of Cindy 200-m Farmers Carry (heavy)
29
07
2021
47-32-21-9
47 DB Deadlifts (22.5/15 kg.) 32 Single-arm DB Snatches 21 Broad Jumps 9 Rope Climbs
28
07
2021
FMS
5 HSPUs 6 Toes-to-bars 7 Thrusters (40/25 kg.) EMOM for as long as possible
27
07
2021
Row Bike DUs
1-2-3-2-1 min. of: Row Assault Bike Double-unders
25
07
2021
Fast partners DU’s
In partners: While P1 performs 75 Double-unders P2 performs AMRAP Over-unders Switch While P1 performs 50 Double-unders P2 performs AMRAP V-ups Switch While P1 performs 25 Double-unders P2 performs AMRAP Air Squats Switc...
24
07
2021
Chewbacca
1k Row 50 Wall Balls (9/6 kg.) 40 Box Jumps (60/50 cm.) 30 Ring Push-ups 40 KB Swings (24/16 kg.) 50 MB Cleans 1k Row
23
07
2021
Handstand Walk
200 Single-unders 45 m. Handstand Walk 50 Single DB Step-ups (22.5/15 kg.) 150 Single-unders 30 m. Handstand Walk 40 DB Step-ups 100 Single-unders 15 m. Handstand Walk 30 DB Step-ups 50 Single-unders 7.5 m. Handstand Wal...
22
07
2021
Back Squats Back-rack Carry
25 DB Back Squats (22.5/12 kg.) 100-m DB Back-rack Carry 5 Rounds * Each round is performed unbroken
21
07
2021
Power Clean+Jerk
Find a heavy 3-rep Power Clean + Jerk 2 Hang Power Cleans 2 Jerks 2 Clean + Jerks AMRAP 9 min. * Use 85% of their 3-rep Clean + Jerk
20
07
2021
The Bar 6-5-4-3-2-1
6-5-4-3-2-1 reps of: Hang Power Snatches (60/40 kg.) Chest-to-bar Pull-ups 6-5-4-3-2-1 reps of: Front Squats (70/50 kg.) Toes-to-bars 6-5-4-3-2-1 reps of: Deadlifts (100/70 kg.) Handstand Push-ups 1-mile Run
19
07
2021
Fast 10th
10 Push-ups 10 Inverted Rows 20 Lateral Jumps over Parallettes 10 Parallette Pass-throughs AMRAP 10 min.
19
07
2021
Push Pull Jump workout
10 Push-ups 10 Inverted Rows 20 Lateral Jumps over Parallettes 10 Parallette Pass-throughs AMRAP 10 min.
18
07
2021
Burpee Wall Balls
4-8-12-16-20-24……….. Burpee Wall Balls (9/6 kg.) Med. ball Good Mornings Jumping Pull-ups As far as possible in 16 min.
17
07
2021
4×4 Bike
4 min. Assault Bike 4 Hang Squat Cleans (40/30 kg.) 6 Power Cleans 8 Knees-to-elbows 4 rounds 4 min. Assault Bike
