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
29
06
2022
JACKIE PLUS
For time 1k Row 50 Thrusters (40/25kg) 30 Ring Muscle-ups
28
06
2022
Burpee box jumps MB sit-ups
For Time 3-6-9-12-15-18-21 Burpee box jumps (60/50cm) MB sit-ups
27
06
2022
Even/Odd minute
14 Minutes (7 Rounds) Even min: 18 plate OH walking lunges (20/10kg) Odd min: 25 unbroken KB swings (24/16kg)
26
06
2022
HSPU Front Squats
As Far As Possible in 8 min 10-15-20 Handstand push-ups Front squats (50/35kg)
25
06
2022
Run Midline Run
For Time 800m Run 2 Rounds 25 Good Mornings 25 Knees-to-elbows Then, 800m Run
24
06
2022
BW
5 Rounds 5 Deadlifts (1.5 BW) 10 Back squats (BW) 15 Jerks (1/2 BW) Rest 2 min between rounds
22
06
2022
Over-unders Power Snatch Sit-ups
10 Rounds FT 4 Over-unders(60/50cm) 6 Alt DB power snatch (22.5/15kg) 8 Overhead MB sit-up (9/6kg)
21
06
2022
50th Slams Squats tosses & DUs
AMRAP 15 MIN 50 DB slams (15/10 kg) 50 Med. ball hug squats 50 Med. ball over the shoulder toss 50 Double-unders
19
06
2022
Bar
5 ROUNDS 8 hang power cleans (50/35) 7 front squats 5 pull-ups
18
06
2022
DB carry and Bike
EVERY 5 MIN X 4 ROUNDS In teams of two perform: 200m DB Back carry(22.5/15kg) 20/15 Cals air bike 200m DB Front rack carry(22.5/15kg)
16
06
2022
Alternating pistols Ring dips
21-15-9 Alternating pistols Ring dips Single DB step-ups (22.5/15KG) Burpees
14
06
2022
TABATA
Row (Cals) Wall balls (9/6kg) Box jumps (60/50cm)
13
06
2022
Bar muscle-ups Rope climbs
AS FAR AS POSSIBLE IN 15 MIN 1-2-3-4-5-6-7-8-9-10 Bar muscle-ups Push jerks (60/40kg) Rope climbs
12
06
2022
TTB DB Hold
2 ROUNDS 15 toes-to-bar 30 sec single arm DB hold overhead (22.5/15kg) – left arm 200m single arm farmers carry – left arm 15 toes-to-bar 30 sec single arm DB hold overhead – right arm 200m single arm f...
11
06
2022
Row for meters
AMRAP 20 min. Row for meters Every 2 min perform 3 Squat clean and jerks (60/40kg)