02
06
2023
Step-ups and Bar Muscle-ups
5 Rounds 8 Barbell step-ups (50/35kg) (60/50cm) 4 Bar muscle-ups
01
06
2023
AFAP run & back squats
AFAP 20 MIN 100m run 2 back squats (70/45kg) Every round add a 100m run and 2 back squats
31
05
2023
DT
5 rounds 15 Deadlifts (60/40kg) 12 Hang power cleans 9 Push jerks
29
05
2023
Murph
1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run If you’ve got a 9 kg. a vest or body armor, wear it
27
05
2023
Power Clean and Push Jerk
18-12-9 Power clean (70/50 kg) Push jerk Work up to heavy 1 rep power clean and push jerk
27
05
2023
increase to as heavy as possible
5 rounds (increase to as heavy as possible) 3 rounds (each) P1) 400m farmers carry (heavy) P2) P3) KB swings (32/24kg) Pace is dictated by the person doing the 400m farmers carry
26
05
2023
Row and Air Squats
For time: Row 500m 50 air squats Row 500m 50 box jumps (60/50 cm) Row 500m 50 sit-ups Row 500m 50 MB Russian twists (9/6 kg) Row 500m
25
05
2023
strict ring muscle-ups
EMOM 7 min 20 double-unders 3 strict muscle-ups 1 min rest EMOM 7 min 20 lateral parallette jumps 4 strict HSPU
24
05
2023
Devils press renegade rows
For time: 100 DB/KB goblet squats (24/16kg) Every time you break, perform: 20 mountain climbers 50 DB renegade rows (24/16kg) Every time you break, perform: 20 mountain climbers 25 devils press Every time you break, perf...
23
05
2023
shuttle runs burpee knees-to-elbows DB hang clean and jerks
For time: 27 x 20m shuttle runs 24 (SA) DB hang clean and jerks (22.5/15kg) 21 burpee knees-to-elbows 18 x 20m shuttle runs 21 burpee knees-to-elbows 24 (SA) DB hang clean and jerks (22.5/15kg) 27 x 20m shuttle runs
21
05
2023
Thrusters Row S2O
2000m row 3 rounds 15 DB thrusters (22.5/15kg) 15 inverted ring rows AMRAP 5 10 SDHP (50/35kg) 10 shoulder to overhead Rest the remainder of minutes left in the time allocated.
20
05
2023
Bike Power Snatch Strict Pull-Ups
AMRAP 30 min 30/21 cals air bike 20 hang power snatches (50/35kg) 10 parallette pass-throughs 10 strict pull-ups
19
05
2023
40-30-20 Wall ball shots and Box jumps
For time 40-30-20 Wall balls (9/6kg) Box jumps (60/50cm)
18
05
2023
DUs Run V-ups
AMRAP 15 min 35 double-unders 200m run 35 double-unders 20 v-ups
17
05
2023
Taz
For time: 2 legless rope climbs 4 Squat cleans (100/70 kg) 8 Deficit handstand push-ups 16 KB swings (32/24 kg) 32 Pull-ups 16 KB swings (32/24 kg) 8 Deficit handstand push-ups 4 Squat cleans (100/70 kg) 2 legless rope c...
15
05
2023
Step-ups TTB Ring dips
5 rounds Min 1: 12 lateral step-ups one DB (22.5/15kg) Min 2: 16 toes-to-bar Min 3: 12 ring dips
14
05
2023
Single-arm DB Fun
Every 5 min x 4 rounds 200m Single-arm farmers carry (left arm) (22.5/17.5kg) 12 Single DB front squats (left arm) 200m Single-arm farmers carry (right arm) 12 Single DB front squats (right arm)