10
08
2022
Run and front squat
3 ROUNDS FOR TIME 400m run 20 front squats (40/30kg)
09
08
2022
60 toes-to-bar 20 ring muscle-ups
FOR TIME: 60 toes-to-bar * Every minute perform 5 box jumps (60/50cm) THEN, PERFORM: 20 ring muscle-ups * Every minute perform 5 wall balls (9/6kg)
08
08
2022
1 rep max clean and jerk
1 rep max clean and jerk Then, Max Row 500m
07
08
2022
DB single/double
3 ROUNDS FOR TIME 10 DB suitcase deadlifts (22.5/15kg) – each side 10 single arm DB thruster – each side 10 DB deadlifts 10 DB thruster
05
08
2022
burpee knees-to-elbows clusters
FOR TIME 30 burpee knees-to-elbows 24 clusters (50/35kg) 15 burpee knees-to-elbows 12 clusters
04
08
2022
BODYWEIGHT GONE BAD
3 Rounds 1 min: rope climbs 1 min: burpee box jumps (60/50cm) 1 min: sit-ups 1 min: walking lunges 1 min: rest
02
08
2022
HEAVY – PAIN OPTIONAL
EMOM 12 min 3 front squats (80/60kg) AMRAP Ring dips for the remaining minute
01
08
2022
2K Row – KB Clean Push Press Run
ON A 30 MIN CLOCK 2k row WITH THE TIME REMAINING OF 30 MIN, PERFORM AMRAP: 20 KB cleans (24/16kg) (10 per side) 20 KB push press (10 per side) 10 shuttle runs (15m)
31
07
2022
Partner Workout
IN PARTNERS: 2 Rounds While partner 1 performs 50 double-unders Partner 2 performs 40 Deadlifts (60/40kg) -Switch- While partner 1 performs 50 double-unders Partner 2 performs 30 v-ups -Switch- While partner 1 performs 5...
30
07
2022
Air Squats Rope Climbs Wall walk
FOR TIME 60 air squats 4 rope climbs 8 wall climbs 50 air squats 3 rope climbs 6 wall climbs 40 air squats 2 rope climbs 4 wall climbs 30 air squats 1 rope climbs 2 wall climbs
28
07
2022
Row KB Carry
FOR TIME 500m row 400m single arm front rack KB carry (32/24kg) * Switch arms as needed Rest 1 min 500m row 300m single arm front rack KB carry * Switch arms as needed Rest 1 min 500m row 200m single arm front rack KB ca...
27
07
2022
TTB Swing Box jums C2B HS Walk
AMRAP 20 MIN 30 toes-to-bar 30 KB swings (22.5/15kg) 30 box jumps (60/50cm) 30 chest-to-bar pull-ups 15 m. handstand walk
26
07
2022
Run Dus Front Squats
10 Rounds 100m run (together) 20 Double-unders 5 DB front squats (50/35kg)
25
07
2022
7 Jerks – 14 Burpees AMRAP
AMRAP 9 MIN 7 jerk (@70%) 14 lateral burpee over the barbell
24
07
2022
Run Power Snatch Wall ball
FOR TIME 800m run 21 power snatches (40/25kg) 21 wall balls (9/6kg) 600m run 15 power snatches 15 wall balls 400m run 9 power snatches 9 wall balls
23
07
2022
Row Back Squat Carry
PARTNER WORKOUT 4 Rounds (2 rounds row/back squat each) P1) Rows 500m P2) Accumulates back squats (40/30kg) 200m buddy carry 50 partner sit-up MB throws
22
07
2022
50-50-50-50
FOR TIME 50 box jumps (60/50cm) 50 MB cleans (9/6kg) 50 push-ups 50 double-unders
