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)
10
06
2022
Weighted pull-ups
FOR TIME 12-10-8-6 Weighted pull-ups (15/7.5kg) 2 min rest
08
06
2022
Candlesticks
AMRAP 16 MIN 40 double-unders 50 Mountain climbers 30 Sit-ups 10 Candlesticks
07
06
2022
DB walking lunges Inverted ring rows
5 Rounds for time 15 DB walking lunges (22.5/15kg) 12 Burpees 9 Inverted ring rows
06
06
2022
60 KB swings
AMRAP 10 min. 60 KB swings (20/16kg) Then, with the remaining time: 6 Hang squat snatches (35/25kg) 4 Handstand push-ups
05
06
2022
Partner Workout Run Wall ball Box jump-overs
Partner Workout – AMRAP 25 min. 100m run (together) 10 wall balls (9/6kg) 10 box jump-overs (60/50cm) 200m run (together) 20 wall balls (9/6kg) 20 box jump-overs (60/50cm) Add 100m run + 10 reps of each movement ev...
04
06
2022
Ring push-ups Parallette pass-throughs
3 Rounds for time 18 Ring push-ups 15 Parallette pass-throughs 9 Overhead squats (50/35kg)
03
06
2022
Latter of Burpees Sit-ups Jumping pull-ups
As far as possible in 16 min 4-8-12-16-20-24… Burpees Sit-ups Jumping pull-ups
02
06
2022
EVERY 3 MIN X 5 ROUNDS
EVERY 3 MIN X 5 ROUNDS 25 back squats (40/30kg) 100m barbell walk (on back)
01
06
2022
DU’s power snatches
FROM 0-3 MIN PERFORM: 80 double-unders FROM 3-6 MIN PERFORM: 34 double-unders 10 power snatches (40/25 kg) FROM 6-9 MIN PERFORM: 2 rounds 25 double-unders 5 power snatches (40/25 kg) FROM 9-12 MIN PERFORM: AMRAP power sn...