30
07
2020
Shoulder Chipper
50 SA. DB Thruster – 25 reps each arm 50 SA. DB Shoulder to Overhead – 25 each arm 50 Hand-release Push-ups
28
07
2020
DB SA OH Weighted Pistols
30 Double-unders 3-min. Barbell Front-rack Hold (60/40 kg.) 30 DB SA OH Weighted Pistols (10/5 kg.) 60 Double-unders 2-min. Barbell Front-rack Hold 20 DB SA OH Weighted Pistols 90 Double-unders 1-min. Barbell Front-rack...
27
07
2020
DB Complex
7 DB Power Clean 6 DB Front Squat 5 DB Hang Squat Clean 7 Sets
25
07
2020
Good-mornings Power Snatch Run
Perform every 5 min, for 3 rounds 60 Good-mornings 30 DB Power Snatch – 15 each side 15 x Shuttle 11 (20 m )
24
07
2020
JumpV-upsLunge
Every 2 min., perform: 12 Broad Jumps 12 V-Ups 12 Jumping Lunges 5 Rounds
23
07
2020
Heavy Grace&Grace
Heavy Grace 30 Clean and Jerks (70/50 kg.) Rest 5 min. Grace 30 Clean and Jerks (60/40 kg.)
21
07
2020
DB Yeti
20 Alt. DB Hang Power Snatch 15 Burpee Jump to target 1.5-mile run 15 Burpee Jump to target 20 Alt. DB Hang Power Snatch
20
07
2020
100 Double-unders buy-in
100 Double-unders buy-in Then: 8 SA. DB OH squat 8 Burpee over the DB jumps AMRAP 12 min.
18
07
2020
Row Carry DL Jump
Row 500 m 200 m DB Carry 40 DB Deadlifts 30 Over the DB jumps 3 Rounds
17
07
2020
DB Hang Power Clean Single DB Thrusters
10 DB Hang Power Clean (2×22.5/15) 20 Single DB Thrusters (22.5/15) What is remaining of 5 min. Inchworm with Push-up 4 Rounds
15
07
2020
Helen
Run 400 m 21 KB Swing 24 Alt. DB Renegade Row 3 Rounds
14
07
2020
12 min. EMOM
Perform 7 DB’s Push Press every minute. 12 min. EMOM
13
07
2020
Farmers Carry Front Squats DB High Pulls
30 – 20 – 10 200 m Farmers Carry Front Squats DB High Pulls
12
07
2020
Run Work Rest
200-m Run 20 Hip Extensions Rest 1 min. 400-m Run 40 Wall Balls (9/5 kg.) Rest 2 min. 2 Rounds
11
07
2020
Bike and Box Jumps
Accumulate as many cals./reps as possible in the following: 1 min. Assault Bike/Row 1 min. Box Jumps (60/50 cm.) 2 min. Assault Bike/Row 2 min. Box Jump-overs 3 min. Assault Bike/Row 3 min. Burpee Box Jumps 4 min. Assaul...
10
07
2020
Walking Lunges Sit-ups and Pistols
50 Walking Lunges 40 Med. Ball Sit-ups 30 Alt. Pistols
09
07
2020
DT
12 Deadlifts (70/45 kg.) 9 Hang Power Cleans 6 Push Jerks 5 rounds * Option to go heavier