06
04
2022
Heavy DB “Fran”
21-15-9 DB Thrusters (22.5/15 kg.) Chest-to-bar Pull-ups
05
04
2022
Dips DUs Pistols
15 Ring Dips 25 Double-unders 2 Rounds 15 Alt. Pistols 25 Double-unders 2 Rounds AMRAP 20 min.
03
04
2022
Lunges Squats Over-unders
4 Barbell Back-rack Rev. Lunges (50/35 kg.) 4 Overhead Squats 8 Over-unders AMRAP 14 min.
02
04
2022
KB and Push-ups
60 KB Swings (16/12 kg) 50 Push-ups 40 Jumping Pull-ups 30 KB Snatches 20 Clapping Push-ups AMRAP 30 min.
01
04
2022
60 Push Presses
3 Rope Climbs, 5 m. 12 Push Presses (60/40 kg.) 30 Double-unders 5 Rounds
31
03
2022
Power Death
1 Back Squat (125/85 kg.) 1 Deadlift (145/90 kg.) * Add 1 rep of each every round AMRAP 10 min.
30
03
2022
Run TTB HSPU
400-m Run 20 Toes-to-bars 15 Handstand Push-ups 3 Rounds
26
03
2022
I-go-you-go
In partners, “I-go-you-go,” 1 round each: 5 Sumo Deadlift High Pulls 5 Front Squats 5 Power Cleans (40/30 kg.) AMRAP 15 min.
25
03
2022
Presses
Part 1: 1 Press 2 Push Presses 3 Push Jerks 7 rounds Part 2: Death by Strict Pull-ups
24
03
2022
Row Lunges Buepees
Min. 1: Row 250 m Min. 2: 24 Walking Lunges Min. 3: 12 Burpees Min. 4: Rest 6 Rounds
23
03
2022
Overhead work
3 Hang Squat Snatches (60/40 kg.) 6 Overhead Squats 9 Handstand Push-ups 5 Rounds
22
03
2022
Tabata this
Lateral Box Jump-overs Parallette L-sit Parallette Pass-throughs Box Jump-overs (60/50 cm.)
21
03
2022
DUs Deadlifts Hang Power Cleans
20 Double-unders 8 Deadlifts (50/35 kg.) 4 Hang Power Cleans AMRAP 8 min.
20
03
2022
Rolling Pistols Wall Climbs Candlesticks
15 Push-ups 12 Alt. Rolling Pistols 9 Wall Climbs 6 Candlesticks Rest 1 min. 4 Rounds
19
03
2022
Thruster Bear Walk Row
In teams of 3: Station 1 (5 min.) Find your 15-rep Max Thruster Station 2 (5 min.) Accumulate meters with a Bear Walk Station 3 (5 min.) Accumulate meters on the Rower * Each team member rotates every 5 min.
18
03
2022
Back Squat at BW
15 Back Squat at BW With time remaining in 4 min., perform AMRAP: Rnds 1,3, and 5: Rope Climbs Rnds 2 and 4: Wall Balls (9/6 kg.) 5 rounds
17
03
2022
Lucky Leprechaun
17 Russian KB Swings (24/16 kg) 17 Ring Push-ups 17 Triple-unders or 21 Double-unders 3 Rounds
16
03
2022
Burpees to target
20 Single-arm DB Overhead Walking Lunges (17.5/10 kg.) 200-m MB Carry (9/6 kg.) 20 Burpees to target (25 cm.) AMRAP 30 min.