30
11
2022
Back squats Row Slams
5 rounds Minute 1: 5 Back squats (100/70 kg) Minute 2: Row 250m Minute 3: 15 DB Slams (15/10 kg)
29
11
2022
Burpee wipers DB OH Squats
3 rounds 2 min. Burpee broad jumps 2 min. Barbell wipers (40/25kg) 2 min. DB Overhead squat (22.5/15kg)
27
11
2022
Partner Bear Complex
In partners – 5 Rounds (each) While P1 performs: 6 bear complex (40/30 kg) P2 performs: AMRAP burpee Then both run 200m with Mb (9/6kg) -Switch-
26
11
2022
Hero Workout Nate
AMRAP 20 min 2 muscle-ups 4 handstand push-ups 8 KB swing A.S. (32/24 kg)
25
11
2022
DB power snatches 5-5-5-5-5
DB power snatches 5-5-5-5-5
24
11
2022
Coffland
6-minute hang hold (cumulative) Each time you drop from the bar, perform: 800m run 30 push-ups
23
11
2022
Bike Jumps and Lunges
Buy in: 60/42 cals air bike Then, 10 Rounds 10 lateral plate jump-overs (20/10kg) 10 plate lunges
22
11
2022
DB farmers carry
AMRAP 20 min 50m DB farmers carry (22.5/17.5kg) 25 sit-ups 100m DB farmers carry 30 V-ups 150m DB farmers carry 35 MB Russian twists (9/6kg) 200m DB farmers carry 40 sit-ups
21
11
2022
Row Squat Snatch
For time 2-4-6-8-10-12 500m row Squat snatch Men: 90-80-70-60-40-30 Women: 60-50-40-30-20
20
11
2022
Team Heptathlon
1-k barbell carry 3-k row 400-m Bear walk – done together 100 deadlifts 100 wall ball (9/6kg) 800-m KB carry (32/24 kg)
19
11
2022
1-mile run
For time: 6-8-10-12 Front squats (50/35kg) GHD sit-ups Straight into a 1-mile run
18
11
2022
10x 2min EMOM
1 round every 2 minutes x 10 rounds 30 Double-unders 20 DB rev. lunges (2×22.5/15kg) 10 DB push press
17
11
2022
power snatch and rope climb
AMRAP 15 min 1 power snatch (70/45 kg) 1 rope climbs Add 1 rep of both each round Rnd 2= 2 PS + 2 RC
16
11
2022
Air squats and TGU
For time 50-40-30-20 Air squats 10 alt. KB TGU after each round. (24/16 kg)
14
11
2022
kipping pull-ups HSPU
5 rounds 15 gymnastics kipping pull-ups 10 handstand push-ups Every minute perform 20 plate lateral jump-overs
13
11
2022
Max reps KB Swings
In partners – As many reps as possible of Kb swings in 15 min P1 Performs a max set of Kb swings (unbroken) (24/16 kg) P2 Holds the top of a deadlift (80/60 kg)
12
11
2022
hang clusters muscle-ups
For time 20 hang clusters (70/50kg) 10 muscle-ups 15 hang cluster 8 muscle-ups 10 hang cluster 6 muscle-ups
11
11
2022
Pinch carry
5 Rounds 24 push-ups 200m plate pinch carry (10/5kg) 12 burpees 200m bear hug plate carry