07
04
2019
Double-unders Lunges – OH Squats
50 Double-unders 3 x 4 Barbell Back-Rack Lunges + 4 OH Squats (40/30 kg.) 5 rounds
06
04
2019
Row-Pull-Rest
500-m Row 20 Pull-ups Rest 2 min. 3 Rounds
05
04
2019
Carry-Jump-Squats
100-m Single-Arm Farmers Carry (32/20kg.) 10 Box Jumps (60/50 cm.) 10 DB Front Squats (one DB/KB) AMRAP 10 min. *Find heavy Single-Arm Farmers Carry first.
04
04
2019
Deadlifts S2O 15-1
1-15 Deadlifts (50/35 kg.) 15-1 Shoulder-to-Overhead
01
04
2019
Bike Jumps V-ups
2 min. Assault Bike 2 min. Box Jumps (60/50 cm.) 2 min. V-ups 3 Rounds
31
03
2019
Carry and Clean
400-m DB Farmers Carry (17.5/10 kg.) 25 DB Power Cleans 400-m MB Carry (9/6 kg.) 25 MB Cleans 4 rounds
29
03
2019
Pull-ups HSPU Back Squats
5 Strict Pull-ups 10 Handstand Push-ups 15 Back Squats (20/15 kg.) AMRAP 20 min.
28
03
2019
Run and Row
400-m Run 500-m Row Rest 4 min. 200-m Run 250-m Row Rest 2 min. 3 rounds
27
03
2019
6 Front-Rack Lunges 6 Jerks
6 Front-Rack Lunges (70/45 kg.) 6 Jerks 5 Rounds FT
26
03
2019
Snatch Complex
Snatch Balance 1-1-1-1-1 Snatch Complex 1 Hang Squat Snatch 1 Mid-Thigh Squat Snatch 1 Full Squat Snatch EMOM 10 min.
25
03
2019
24 min. AMRAP of DT
9 Hang Power Cleans (60/40 lb.) 15 Deadlifts 3 Rounds 20 Toes-to-Bars AMRAP 24 min.
24
03
2019
Partner Workout
Partner Workout 8 x Shuttle Runs (20 m) 8 Overhead Squats (50/35 kg.) 8 Burpees 8 rounds (each partner) *I go, you go, one round each.
21
03
2019
30 sec. on/30 sec. off
30 sec. on/30 sec. off 4 Rounds of: L-sit Parallette Pass-Throughs Hip Extensions Superman on GHD
20
03
2019
Wall ball-Hang Snatch-Muscle ups
21 Wall Balls (9/6 kg.) 7 Hang Power Snatches (70/50kg.) 5 Bar Muscle-ups AMRAP 15 min.
19
03
2019
Woman-Maker(Devils Presses)
100 Single-unders 25 Woman-Makers (20/10 kg.) 100 Single-unders 50 KB Swings (24/16 kg) 100 Single-unders
18
03
2019
21-15-9 DB Thrusters and Chest-to-Bar Pull-ups
21-15-9 DB Thrusters (25/17.5 kg.) Chest-to-Bar Pull-ups
17
03
2019
Double-unders and SDHP
AMRAP 15 min. 50 Double-unders 10 SDHP (50/30 kg.)
15
03
2019
Open Workout 19.4
For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men/Woman’s snatch 43/29 kg. Time cap: 12 minutes