29
04
2022
DUs and DBs
40 Double-unders 40 DB Lateral Step-ups (17.5/10 kg.) 2 min. Squat Hold 50 Double-unders 50 DB Push-ups 2 min. Plank Hold 60 Double-unders 60 DB Wipers 2 min. Supine Plank Hold
28
04
2022
Thrusters Muscle-ups
1-10 Thrusters (60/40 kg.) 3 Ring Muscle-ups
27
04
2022
Split Squats 4×4
Part 1: Split Squats 4-4-4-4 Part 2: 100 Heel Taps Every time you break, perform 10 Lateral Jumps over the Parallette
26
04
2022
Plate workout
6-9-12-15-18-21 Plate Squats (10/5 kg.) Plate Sit-ups 100-m Plate Carry
25
04
2022
Row Front squats
Max 1k Row Rest 3 min. Max Set Front Squats (70/50 kg.) Rest 3 min. Max 500-m Row Rest 2 min. Max Set Front Squats Rest 2 min. Max 250-m Row Rest 1 min. Max Set Front Squats * Without putting BB down.
23
04
2022
Bike and Box
In partners, accumulate as many cals/reps as possible of: 1 min. Assault Bike 1 min. Box Jumps (60/50 cm.) 2 min. Assault Bike 2 min. Burpees 3 min. Assault Bike 3 min. Burpee Box Jumps 4 min. Assault Bike 4 min. Box Jum...
22
04
2022
Row Rest
Part 1: Row 750 m Rest 3 min. Row 500 m Rest 2 min. Row 250 m Rest 1 min. Row 500 m Rest 2 min. Row 750 m Part 2: 800-m MB Run
20
04
2022
one-up
Every 2 min., perform: 8 Strict Handstand Push-ups 9 V-ups with MB (9/6 kg.) 10 Jumping Lunges with MB 10 Rounds
19
04
2022
DB Farmers Carry Front Squats
40-30-20 200-m DB Farmers Carry (22.5/15 kg.) DB Front Squats
18
04
2022
Deadlifts and Burpees
3 Deadlifts @ 80% 10 Burpees 3 Rounds 6 Deadlifts @ 70% 10 Burpees 3 Rounds 9 Deadlifts @ 60% 10 Burpees 3 Rounds
15
04
2022
3 Push Presses every minute
Perform 3 Push Presses every minute * Add 10 kg. every 5 min. * Start with 40/30 kg.
13
04
2022
Burpee Bar Muscle-ups Hang Snatch Clean
2 Burpee Bar Muscle-ups 4 Hang Power Snatches (60/40 kg.) 6 Hang Power Cleans AMRAP 18 min.
13
04
2022
Wall Balls Sit-ups
25 Wall Balls (9/6 kg.) 25 MB Sit-ups In the time remaining in 5 min.: Row as far as possible 4 Rounds
11
04
2022
Helen
Run 400 m 21 KB Swings (24/16 kg) 12 Pull-ups 3 Rounds
10
04
2022
6 x 2 min.
2 min. Squat Cleans (50/35 kg.) 2 min. Handstand Push-ups 2 min. Front Squats 2 min. Toes-to-bars 2 min. Shoulder-to-overheads 2 min. Walking Lunges
09
04
2022
Buddy Carry
In partners, perform every 6 min.: 500-m Row (total) 200-m Buddy Carry (100 m each) 50 Deadlifts (80/60 kg.) 40 Lateral Over-the-bar Jumps 3 Rounds
08
04
2022
50’s
50 Wall Balls (9/6 kg.) 50 DB Slams(10/7.5 kg.) 50 MB Sit-ups 50 MB Front Squats
07
04
2022
Run and Split Cleans
800-m Run 32 DB Split Cleans (22.5/15 kg.) 2 Rounds