11
07
2022
FRAN
21-15-9 reps for time: Thrusters (43/29kg) Pull-ups
10
07
2022
KB Swings MB Hold Bear hug
3 ROUNDS FOR TIME In teams of 3 P1) KB Swing (24/16kg) P2) MB Overhead hold (9/6kg) P3) 200m Bear hug carry * Each movement time is dictated by the 200m bear hug carry
09
07
2022
DUs and BMUs
FOR TIME 100 double-unders 10 bar muscle-ups 80 double-unders 8 bar muscle-ups 60 double-unders 6 bar muscle-ups 40 double-unders 4 bar muscle-ups
08
07
2022
DB carry Sit-ups Fr Squats and HSPU
AMRAP 15 MIN 200m DB farmers carry (22.5/15kg) 21 Anchored sit-ups 15 DB Front squats 9 Handstand push-ups
07
07
2022
heavy triple hang power snatch
IN A 10 MIN WINDOW: Work up to a heavy triple hang power snatch FOR TIME 15-12-9-6-3 Hang power snatch (60/40kg) 400m run
06
07
2022
Back Rack reverse lunges SDHP Push press
3 Rounds for time 16 Back Rack reverse lunges (30/20kg) 16 SDHP 16 Push press
04
07
2022
DALLAS 5
5 minutes of: Burpees THEN, 5 MINUTES OF: 7 deadlifts (60/40kg) 7 box jumps (60/50cm) THEN, 5 MINUTES OF: Turkish get-ups (16/12kg) dumbbell THEN, 5 MINUTES OF: 7 snatches (30/15kg) 7 push-ups THEN, 5 MINUTES OF: Rowing...
03
07
2022
Tabata x8
2 ROUNDS Rest 1 min between rounds Tabata 3 point shuttle runs Tabata DB power snatches (22.5/15kg) Tabata 3 point shuttle runs Tabata DB’s power cleans (2×22.5/15kg)
02
07
2022
400m run Cindy and Mary AMRAP
AMRAP 25 MIN 400m run 6 Rounds of Cindy 400m run 3 Rounds of Mary
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)