17
12
2020
Triple D
20 DB Deadlifts 50 Double-unders 20 DB Thrusters 50 Double-unders 20 Burpees 50 Double-unders 20 DB Squat Cleans 50 Double-unders 20 DB Devil’s Presses AMRAP 24 min. DB: 22.5/15 kg.
16
12
2020
Ring Rows Lunge
10 Inverted Ring Rows 10 Front-rack Lunges (50/35 kg.) 5 Rounds
15
12
2020
Power Lifts Max
1-rep Max Back Squat 1-rep Max Bench Press
14
12
2020
Push Jerks Wall Balls
Push Jerks (60/40 lb.) AMRAP 5 min. Wall Balls (9/5 kg.) AMRAP 4 min. Push Jerks (50/35 kg.) AMRAP 3 min. Wall Balls AMRAP 2 min. Push Jerks (35/25 kg.) AMRAP 1 min.
13
12
2020
Over-unders Hang Squat Snatch Overhead Squat
2 Over-unders 2 x (1 Hang Squat Snatch + 1 Overhead Squat) (40/25 kg.) Add 1 Over-under + 1 HSS/OHS to each round AFAP in 18 min.
12
12
2020
Partner Workout
P1 performs: 15-10-5 Ring Push-ups Russian KB Swings (24/16 kg) While P2 performs: AMRAP Cal. Row Switch Then: P1 performs: 15-10-5 GHD Sit-ups Jumping Back Squats (40/25 kg.) While P2 performs: AMRAP Cal. Row Switch
11
12
2020
Outcast
5 Power Cleans(80/60 kg.) 8 Chest-to-bar Pull-ups 30 Double-unders AMRAP 16 min.
10
12
2020
Thrusters Hold Front Squats Hold
12 Thrusters (35/25 kg.) 30-sec. Barbell Hold Overhead 12 Front Squats 30-sec. Barbell Hold Bottom Squat 5 Rounds
09
12
2020
Burpee Box Jumps DB Walking Lunges Run
30 Burpee Box Jumps (60/50 cm.) 30 DB Walking Lunges (22.5/15 kg.) 300-m Run 20 Burpee Box Jumps 20 DB Walking Lunges 200-m Run 10 Burpee Box Jumps 10 DB Walking Lunges 100-m Run
08
12
2020
Woman-makers Toes-to-bars
6 Woman-makers (17.5/10 kg.) 10 Toes-to-bars Perform 1 round every 2 min. 7 Rounds
06
12
2020
Bake and Dumbell
12/8-cal. Bike 12 Alt. DB Power Snatches (17.5/10 kg.) 12 Lateral DB Jump-overs AMRAP 10 min.
04
12
2020
Swings Taps Pistol Squats Row
100 KB Swings A.S.(24/16 kg) 50 KB Plank Taps 25 Alt. KB Pistols 1k Row
03
12
2020
Dips Wall Ball Back Squats
30 sec. Ring Dips 30 sec. Wall Balls (9/6 kg.) 30 sec. Back Squats (50/35 kg.) 30 sec. rest 10 Rounds
01
12
2020
Plate Pinch Carry
100-m Plate Pinch Carry (10/5 kg.) 10 Plate Sit-ups 10 Plate Squats 7 Rounds * Sit-ups and Squats are done with one Plate
30
11
2020
McGhee
5 Deadlifts (120/80 kg.) 13 Push-ups 9 Box Jumps (60/50 cm.) AMRAP 30 min.
29
11
2020
Wall ball Bar MU TGU
25 Wall Balls (9/5 kg.) 7 Bar Muscle-ups 5 Alt. TGUs (16/12 kg) AMRAP 15 min.
28
11
2020
Row Deadlift Devil’s Presses
In Partners: Row 2k While one person is working, the other person is holding the Barbell at the top of a Deadlift 100 Deadlifts (70/50 kg.) While one person is working, the other person is hanging on the Pull-up Bar 100...