19
07
2022
Power clean + burpee
AS FAR AS POSSIBLE Power clean (70/50kg) + burpee ladder * Add one PC and one burpee each minute. Go as far as possible
18
07
2022
Bike MU Bike
FOR TIME 40/30 cal air bike INTO: 3 ROUNDS 5 ring muscle-ups 9 box jump-overs (60/50cm) 40/30 cal air bike
17
07
2022
Lateral barbell jump-overs
FOR TIME 2-4-6-8-10 Squat snatches (60/40kg) 10 Lateral barbell jump-overs 10-8-6-4-2 Strict HSPU 10 Lateral barbell jump-overs
16
07
2022
burpee pull-ups row ring dips
5 ROUNDS 1 min burpee pull-ups 30 sec rest 1 min row for cals 30 sec rest 1 min ring dips 30 sec rest
15
07
2022
AMRAP 5 MIN X 3 ROUNDS
AMRAP 5 MIN X 3 ROUNDS Rest 1 min between rounds 25 double-unders 10 DB Front rack walking lunges (22.5/15kg) 5 Candlestick
14
07
2022
40 TTB AMRAP
AMRAP 12 min. 40 Toes-to-bar 40 Shoulder-to-overhead (40/25kg) 400m Run
12
07
2022
Pull-hold Push-hold
3 ROUNDS FOR TIME 15 Deadlifts (80/60kg) 30-sec barbell hold at top of Deadlift 20 DB Push-ups 1 min DB Plank hold
11
07
2022
FRAN
21-15-9 reps for time: Thrusters (43/29kg) Pull-ups
10
07
2022
KB Swings MB Hold Bear hug
3 ROUNDS FOR TIME In teams of 3 P1) KB Swing (24/16kg) P2) MB Overhead hold (9/6kg) P3) 200m Bear hug carry * Each movement time is dictated by the 200m bear hug carry
09
07
2022
DUs and BMUs
FOR TIME 100 double-unders 10 bar muscle-ups 80 double-unders 8 bar muscle-ups 60 double-unders 6 bar muscle-ups 40 double-unders 4 bar muscle-ups
08
07
2022
DB carry Sit-ups Fr Squats and HSPU
AMRAP 15 MIN 200m DB farmers carry (22.5/15kg) 21 Anchored sit-ups 15 DB Front squats 9 Handstand push-ups
07
07
2022
heavy triple hang power snatch
IN A 10 MIN WINDOW: Work up to a heavy triple hang power snatch FOR TIME 15-12-9-6-3 Hang power snatch (60/40kg) 400m run
06
07
2022
Back Rack reverse lunges SDHP Push press
3 Rounds for time 16 Back Rack reverse lunges (30/20kg) 16 SDHP 16 Push press
04
07
2022
DALLAS 5
5 minutes of: Burpees THEN, 5 MINUTES OF: 7 deadlifts (60/40kg) 7 box jumps (60/50cm) THEN, 5 MINUTES OF: Turkish get-ups (16/12kg) dumbbell THEN, 5 MINUTES OF: 7 snatches (30/15kg) 7 push-ups THEN, 5 MINUTES OF: Rowing...
03
07
2022
Tabata x8
2 ROUNDS Rest 1 min between rounds Tabata 3 point shuttle runs Tabata DB power snatches (22.5/15kg) Tabata 3 point shuttle runs Tabata DB’s power cleans (2×22.5/15kg)
02
07
2022
400m run Cindy and Mary AMRAP
AMRAP 25 MIN 400m run 6 Rounds of Cindy 400m run 3 Rounds of Mary
01
07
2022
Push Press Push Jerk EMOM
EMOM 5 MIN 5 Push Press EMOM 5 MIN 2 Push Press + 3 Push jerks EMOM 5 MIN 5 Push jerks
30
06
2022
Run and DUs
5 Rounds FT Run 200m Rest 1 min 100 double-unders Rest 1 min