21
08
2022
Burpees MB Front Squats DUs
3 Rounds 25 burpees 50 MB front squats (9/6kg) 100 double-unders
20
08
2022
3 min Rounds 3 Rounds
Every 3 min x 3 rounds 100m farmer’s carry (heavy) 16 hang power snatches (40/25kg)
19
08
2022
10 to 1 Power Cleans HSPU Inv Row
For time 10-9-8-7-6-5-4-3-2-1 Power clean (60/40kg) Handstand push-ups Inverted rows
18
08
2022
Bike and Back Squats
3 rounds for reps 2 min air bike for cals 2 min back squats (40/25kg) 2 min rest
17
08
2022
Chewbacca
Chewbacca 1k Row 50 wall balls (9/6kg) 50 Box jumps (60/50cm) 50 Ring push-ups 50 KB swings (22.5/15kg) 50 MB cleans 1k Row
15
08
2022
Run Work 3 Rounds Run
For time 800m run Into: 3 rounds 20 hip extensions 15 shoulder-to-overhead (40/25kg) Then: 600m run Into: 3 rounds 20 Sit-ups 15 shoulder-to-overhead (40/25kg) Then: 400m run
14
08
2022
Row Bike for cals Snatches and Cleans
In partners: AMRAP 8 min Row for cals AMRAP 8 min Power snatch for reps (40/25kg) AMRAP 8 min Air bike for cals AMRAP 8 min Squat clean for reps (40/25kg)
13
08
2022
50 double-unders DB carry
AMRAP 20 min 50 double-unders 100m one arm Overhead DB carry (22.5/15kg) – RA 50 double-unders 100m one arm Overhead DB carry (22.5/5kg) – LA 50 double-unders 200m DB carry – both dumbbells (any style)
12
08
2022
30 sec Work 30 sec Rest
5 rounds 30 sec DB snatch (22.5/15kg) 30 sec rest 30 sec single DB step-ups (50cm) 30 sec rest 30 sec v-ups 30 sec rest
11
08
2022
KB swings Chest-to-bar pull-ups Burpees
FOR TIME: 20-30-40 KB swings (24/20 kg) 10-20-30 Chest-to-bar pull-ups 20 Burpees
10
08
2022
Run and front squat
3 ROUNDS FOR TIME 400m run 20 front squats (40/30kg)
09
08
2022
60 toes-to-bar 20 ring muscle-ups
FOR TIME: 60 toes-to-bar * Every minute perform 5 box jumps (60/50cm) THEN, PERFORM: 20 ring muscle-ups * Every minute perform 5 wall balls (9/6kg)
08
08
2022
1 rep max clean and jerk
1 rep max clean and jerk Then, Max Row 500m
07
08
2022
DB single/double
3 ROUNDS FOR TIME 10 DB suitcase deadlifts (22.5/15kg) – each side 10 single arm DB thruster – each side 10 DB deadlifts 10 DB thruster
05
08
2022
burpee knees-to-elbows clusters
FOR TIME 30 burpee knees-to-elbows 24 clusters (50/35kg) 15 burpee knees-to-elbows 12 clusters
04
08
2022
BODYWEIGHT GONE BAD
3 Rounds 1 min: rope climbs 1 min: burpee box jumps (60/50cm) 1 min: sit-ups 1 min: walking lunges 1 min: rest
02
08
2022
HEAVY – PAIN OPTIONAL
EMOM 12 min 3 front squats (80/60kg) AMRAP Ring dips for the remaining minute
01
08
2022
2K Row – KB Clean Push Press Run
ON A 30 MIN CLOCK 2k row WITH THE TIME REMAINING OF 30 MIN, PERFORM AMRAP: 20 KB cleans (24/16kg) (10 per side) 20 KB push press (10 per side) 10 shuttle runs (15m)