14
05
2021
Hang DB Snatches Burpees
21-15-9 Hang DB Snatches (17.5/10 kg.) Lateral DB Burpee Jump-overs
13
05
2021
Bike 20/12 Cals – Strict Pull-ups or HSPU
20/12-cal. Bike With the time remaining in 3 min., perform: AMRAP Strict Pull-ups 2 Rounds 20/12-cal. Bike With the time remaining in 3 min., perform: AMRAP Strict HSPUs 2 Rounds
11
05
2021
10-5-5AMRAP
In 15 min.: 2k Row In 10 min.: 10 Power Snatches (50/30 kg.) 10 OH Squats 3 rounds In 5 min.: 10 Clapping Push-ups 10 SDHPs AMRAP 5 min.
10
05
2021
Small Chipper
10 Ring Muscle-ups 20 Thrusters (40/30 kg.) 30 Parallette Pass-throughs 40 Wall Balls (9/6 kg.) 50 V-ups 40 Back Squats 30 Heel Taps 20 MB Bear-hug Squats 10 Ring Muscle-ups
09
05
2021
Row Plate Groung to overhead Jumps
500-m Row 30 Plate Ground-to-overheads (10/5 kg.) 30 Lateral Plate Jumps (on/over) Rest 1 min. 4 Rounds
08
05
2021
Iron Cross
45 sec. Iron Cross – with load 15 sec. Rest 45 sec. Double KB Walking Lunges (16/12 kg)* 15 sec. Rest 45 sec. Under-the-body KB Passes 15 sec. Rest 5 Rounds
07
05
2021
TTB Squats DUs
30 Toes-to-bars 60 Air Squats 90 Double-unders 3 Rounds
06
05
2021
TGU Deadlift KB Push Press
4 Alt. Turkish Get-ups (28/20 kg.) 8 Deadlifts (90/07 lb.) 12 Double-hand Single KB Push Presses AMRAP 10 min.
05
05
2021
Burpees Wall ball Box Jumps
Min. 1: 15 Burpee Min. 2: 15 Wall Balls Min. 3: 15 Box Jumps (60/50 cm.) Min. 4: Rest 3 Rounds
04
05
2021
Run Carry Dips Row
400-m Run 200-m SA Farmers Carry (22.5/15 kg.) 10 Ring Dips 20 Renegade Rows – 10 on each side 5 Rounds
03
05
2021
Squat Snatch
Squat Snatch Find your heaviest: 5RM 3RM 1RM
01
05
2021
Row Run Sit-ups
3 min. Row 2 min. 20-m Shuttle Runs 3 min. MB Sit-ups (9/5 kg.) 2 min. 20-m Shuttle Runs 3 min. Row
30
04
2021
Thruster Bar Muscle-ups
1-10 Thruster (60/40 kg.) 5 Bar Muscle-ups
29
04
2021
Row DB Snatches Burpee Box Jumps
250-m Row 20 Alt. DB Snatches (22.5/15 kg.) In what is remaining of 4 min. perform: Burpee Box Jumps (60/50 cm.) 4 Rounds
28
04
2021
MB Cleans DB Slams
50 MB Cleans (9/6 kg.) 50 DB Slams (15/10 kg.)
26
04
2021
Rope Climbs Push Presses DU’s
3 Rope Climbs 12 Push Presses (60/40 kg.) 50 Double-unders AMRAP 12 min.
25
04
2021
Burpees Swings Carry
30 Burpees 30 KB Russian Swings (24/16 kg) 30 KB Goblet Squats 300-m Bottom-up KB Carry 20 Burpees 20 KB Russian Swings 20 KB Goblet Squats 200-m Bottom-up KB Carry 10 Burpees 10 KB Russian Swings 10 KB Goblet Squats 100...
24
04
2021
DU’s Sit-ups Thrusters and Run
In partners: 150 Double-unders (share as needed) 100 MB Sit-up Throws (total) 75 Thrusters (share) (40/30 kg.) Run 200 m together with MB (9/5 kg.) 100 Double-unders (share) 75 MB Sit-up Throws 50 Thrusters Run 200 m tog...