08
03
2021
Bear Complex
Complete 7 unbroken sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 5 Rounds Today we will use 70/50 kg.
07
03
2021
Row Overhead Squats Double-unders
Minute 1: 10/8-cal. Row Minute 2: 15 Overhead Squats (35/25 kg.) Minute 3: 40 Double-unders 4 Rounds
06
03
2021
The 25
25 Pull-ups 25 Single DB Step-ups (20/10 kg.) 25 Single DB Front Squats 20 Chest-to-bar Pull-ups 20 Single DB Step-ups (20/10 kg.) 20 Single DB Front Squats 15 Strict Pull-ups 15 Single DB Step-ups (20/10 kg.) 15 Single...
05
03
2021
Push Presses Bike Box Jumps
6 Push Presses (70/50 kg.) 12/8-cal. Bike 18 Box Jumps (60/50 cm.) 5 Rounds
03
03
2021
Push-Push-Push
21-15-9 Wall Balls (9/6 kg.) Ring Dips Rest 2 min. 15-12-9 Thrusters (50/35 kg.) Ring Dips
28
02
2021
Ring Push-ups Goblet Squats
In Partners: 100 Ring Push-ups 100 Goblet Squats (24/16 kg) * Break up however you like; both teammates can work on separate movements at once.
27
02
2021
“White”
3 Rope Climbs 10 Toes-to-bars 21 Plate Overhead Walking Lunges (20/10 kg.) Row 500/400 m 5 Rounds
24
02
2021
Back Squats Plank Rest
30 sec. Back Squats (30/20 kg.) 30 sec. off 5 Rounds 30 sec. Plank 30 sec. Rest 5 Rounds 30 sec. Back Squats 30 sec. Plank 30 sec. Rest 5 Rounds
23
02
2021
Burpees KB Clean TGU Run Handstand walk
36 Burpees 32 KB Cleans (16/12 kg) – 16 each side 24 Alt. KB Turkish Get-ups 1k Run AMRAP 30 min. * Every 5 min., perform 30-m. Handstand Walk.
22
02
2021
Heavy Thruster – Weighted Pull-up
1 Thruster (70/50 kg.) 1 Weighted Pull-up (20/10 kg .) Add 1 rep to each movement each round As far as possible in 14 min.
21
02
2021
Swings Wall ball Snatch
2 min. KB Swings (16/12 kg) 1 min. Rest 2 min. Wall Balls (9/5 kg.) 1 min. Rest 2 min. Squat Snatches (30/20 kg.) 1 min. Rest 2 Rounds
20
02
2021
Cindy
5 Pull-ups 10 Push-ups 15 Air Squats AMRAP 20 min.
19
02
2021
DUS Carry Box Jumps
35 Double-unders 100-m SA Farmers Carry (22.5/15 kg.) – left 15 Box Jumps (60/50 cm.) 100-m SA Farmers Carry- right 3 Rounds
18
02
2021
Split Jerk
Split Jerk 1 rep EMOM 10 min. Then, 1 min. on/1 min. off Split Jerk (@50 above weight) 5 Рounds
17
02
2021
12-24-48 Bike – TTB K2E – Lunges
12/8-cal. Assault Bike 24 Knees-to-elbows 48 Med. ball Hug Walking Lunges (9/6 kg.) 24 Toes-to-bars 48 Med. ball Overhead Lunges 12 x 1 Knees-to-elbow + 1 Toes-to-bar 48 Med. ball Hug Walking Lunges 12/8-cal. Assault Bik...
16
02
2021
21-15-9 Overhead Clean HSPU
21-15-9 Overhead Squats (70/50 kg.) Hang Power Cleans HSPUs