13
12
2019
6-9-12 Deadlifts and Devils Presses
6-9-12 Deadlifts (125/80 kg.) Devils Presses (17.5/10 kg.)
12
12
2019
Row 1K over-unders Rope Climbs
1K Row Then, 10 Over-unders (60/50 cm.) 3 Rope Climbs 3 rounds
10
12
2019
AMRAP 20min Kettlebell
20 KB Walking Lunges (24/16 kg) 20 KB Split Cleans (10 each side) 20 Plank KB Taps 20 Push-ups AMRAP 20 min.
09
12
2019
50 Double-unders and Snatch
50 Double-unders 25 Hang Power Snatches 50 Double-unders 20 Power Snatches 50 Double-unders 15 Hang Squat Snatches 50 Double-unders 10 Squat Snatches (40/25 kg.)
08
12
2019
Row Burpee Pull-ups
Complete every 3 min.: 250/200-m Row 12 Burpee Pull-ups 5 Rounds
07
12
2019
Push Jerks Back Squats
Partner Workout P1 performs 20 Push Jerks P2 Holds Barbell Overhead Switch P1 performs 20 Back Squats P2 Holds Barbell in Front Rack Switch 3 Rounds (50/35 kg.)
06
12
2019
32323 min
3 min. Russian KB Swings (24/16 kg.) 2 min. Box Jump Overs (60/50 cm.) 2 min. MB Bear Hug Step-ups (9/6 kg.) 2 min. Box Jump Overs 3 min. Russian KB Swings
05
12
2019
Pull-Push
8 Toes-to-Bar 8 Single Arm Push Presses, R (17.5/10 kg.) 3 Ring Muscle-ups 8 Single Arm Push Presses, L 7 Rounds
04
12
2019
Farmers Carry Run
50-m Farmers Carry (Heavy) 100-m Run Each round, add 50-m Farmers and 100-m Run. AMRAP 23 min.
03
12
2019
Snatch Balance 1 rep Max
Snatch Balance 1-1-1-1-1 Snatch Complex 1 Hang Power Snatch 1 Overhead Squat 1 Squat Snatch 5 Sets
02
12
2019
The Chief
AMRAP in 3 min. 3 Power Cleans (60/40 kg.) 6 Push-Ups 9 Air Squats Rest 1 min. 5 Rounds
01
12
2019
Wall balls DB Slams Weighted Sit-ups
10 Wall Balls (9/6 kg.) 10 DB Slams (12.5/7.5 kg.) 10 Weighted MB Sit-ups 10 Rounds
30
11
2019
15-100-200-800
In partners, complete in any order: 15 Rope Climbs 100 Inverted Ring Rows 200 Double-unders 800-m MB Run (together)
29
11
2019
Weighted Good Mornings
5 Weighted Good Mornings (60/40 kg.) 30/20 cal. Bike Perform 1 round every 3 min. 5 Rounds Cash-out: Max cal. in 2 min.
28
11
2019
Renegade Rows
12 Renegade Rows + Knees-to-Chest (17.5/10 kg.) 6 DB Clusters 15 m. Bear Crawl 6 Man Makers 4 Rounds
27
11
2019
Run_Shoulder-to-Overhead
Run 400 m. 25 Shoulder-to-Overhead (50/35 kg.) 3 Rounds *Every time you break on the barbell, perform 10 Burpees.
26
11
2019
Unbroken for 18 min.
3 Unbroken Bar Muscle-ups 5 Unbroken Chest-to-Bar Pull-ups 7 Unbroken Knees-to-Elbows 21 Box Jumps AMRAP 18 min. *Penalty for breaking is a 5-rep deduction.
25
11
2019
1 RM Back Squat
Find your 1 RM Back Squat. Find your Max-Set BW Back Squat.
24
11
2019
Run Side Plank Squats
Run 200 m 30-sec. Side Plank – R 30-sec. Side Plank – L 15 KB Goblet Squats (24/16 kg) Run 400 m 1-min. Supine Plank 15 KB Goblet Squats (24/16 kg) Run 600 m 1-min. Plank 15 KB Goblet Squats (24/16 kg) Run 800 m