24
06
2021
Bike Handstand
1 min. Bike 30 sec. Rest 1 min. Handstand Hold 30 sec. Rest 1 min. Bike 30 sec. Rest 45 sec. HSPUs 45 sec. Rest 3 rounds
23
06
2021
Sumo Deadlifts 3×5 Weighted Dips 3×5
Sumo Deadlifts 5-5-5 Weighted Dips 5-5-5
22
06
2021
Squat day
7 Overhead Squats (70/50 kg.) 7 Front Squats 7 Back Squats 5 rounds
21
06
2021
Row Muscle-ups Rope Climbs
250-m Row 5 Muscle-ups 2 Rope Climbs AMRAP 12 min.
20
06
2021
DB Tabata
Tabata DB Thrusters(22.5/15 kg.) DB Carry/Hold DB Slams Row
19
06
2021
Overhead work
12 HSPUs 10 Barbell Overhead Walking Lunges (40/25 kg.) 8 Push Presses 90-sec. Front-rack Hold 5 rounds
17
06
2021
Unbroken Pull-ups 30-m Handstand Walk
40-30-20-10 Unbroken Pull-ups 30-m. Handstand Walk
16
06
2021
Front Squats Run with MB DU’s
35 Front Squats (40/25 kg.) 200-m Run with MB (9/6 kg.) 60 Double-unders Perform 1 round every 5 min. 3 Rounds
15
06
2021
Run 400-200-100-m
400-m Run Every 4 min. for 8 min. Rest 3 min. 200-m Sprint Every 2 min. for 8 min. Rest 3 min. 100-m Sprint Every 1 min. for 8 min.
13
06
2021
Hang Squat Cleans Max Power Cleans
3 Hang Squat Cleans (80/55 kg.) Max-set Power Cleans 3 rounds Rest 5 min. Find your heaviest 3-rep Power Clean in 5 min.
12
06
2021
Bike Box Jumps Swings Push-ups Row
60/40-cal. Bike 60 Box Jumps (60/50 cm.) 60 KB Swings (24/16 kg) 60 Deficit Push-ups 60/50-cal. Row
11
06
2021
Wall Balls Overhead Squats
20 Wall Balls (9/6 kg.) 25 Overhead Squats (50/35 kg.) 25 Wall Balls 20 OH Squats 30 Wall Balls 15 OH Squats
10
06
2021
Shuttle Runs Snatches Jumps Deadlifts
4 min.: Shuttle Runs 3 min.: Power Snatches (30/20 kg.) 2 min.: Lateral Barbell Jump-overs 1 min.: Deadlifts 2 min.: Lateral Barbell Jump-overs 3 min.: Power Snatches 4 min.: Shuttle Runs
09
06
2021
Squats Burpees S2O
15 Back Squats (40/25 kg.) 12 Burpees 9 x Single-arm KB Shoulder-to-overheads (each side) (16/12 kg) AMRAP 20 min.
06
06
2021
Run DB Cleans Farmers Carry
400-m Run 30 Hang DB Cleans – right arm (22.5/15 kg.) 200-m Single-arm Farmers Carry – right arm 400-m Run 30 Hang DB Cleans – left arm 200-m Single-arm Farmers Carry – left arm 2 rounds
05
06
2021
Squats Bear Crawl Wall Balls
In teams of two: 30 Air Squats 50-m Bear Crawl 5-min. AMRAP 20 Wall Balls 50-m Bear Crawl 5-min. AMRAP