31
05
2022
Power Clean EMOM
Perform 3 Power cleans (60/40 kg) every minute * Add 10/5 kg every 5 min
30
05
2022
Hero Workout – Murph
Run 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 Mile
29
05
2022
Couplet moderate loads and gymnastics
7 Rounds 3 x 1 Knees to elbows + 1 Toes-to-bar 8 Thrusters (50/35kg) 3 Bar Muscle-ups 8 Hang Power Snatches
28
05
2022
Run Pistol Workout
AMRAP 25 MIN 400m Run 10 Alt. Pistols 16 DB Squat Cleans (17.5/10kg) 18 Sit-ups
27
05
2022
KB Chipper
Fоr Time 60 KB Swings (20/12kg) 50 Mountain Climbers 40 KB Shoulder to overhead (20 R/20 L) 25 box jumps (76/60cm) 20 KB TGU – 10 on each side
26
05
2022
Air Squats Burpees Max Cals Air Bike
4 Rounds Min 1: 30 Air Squats Min 2: 15 Burpees Min 3: Max Cals Air Bike Min 4: Rest
25
05
2022
Weighted Strict Pull-ups Deficit Strict Handstand Push-up
AMRAP 12 MIN 1 Weighted Strict Pull-ups (22.5/15kg) 1 Deficit Strict Handstand Push-up Add 1 rep each round
23
05
2022
DB Alt. Power Snatches
5 ROUNDS 10 DB Alt. Power Snatches (22.5/15kg) 20 Wall balls (9/6kg) 30 Double-unders
22
05
2022
Team Synchronized Workout
Team Workout (3-4 PEOPLE) 1 min team jumping pull-ups 2 min rest 2 min team air squats 2 min rest 3 min team sit-ups 2 min rest 4 min team walking lunges 2 min rest 2 min team burpees * everything to be performed synchro...
21
05
2022
Muscle-ups Overhead Squats Deadlifts
AMRAP 16 Min 2 Ring Muscle-ups 7 Overhead Squats (40/30 kg) 14 Deadlifts
20
05
2022
DUs DB Push press Renegade rows
5 ROUNDS FOR REPS 45 sec Double-unders 15 sec Rest 45 sec DB Push press (22.5/15kg) 15 sec Rest 45 sec DB Alt. Renegade rows (22.5/15kg) 15 sec Rest
19
05
2022
12 back squats 10 box jumps
AMRAP 10 min 12 Back squats (40/30kg) 10 Box jumps (60/50cm)
17
05
2022
Taz
For Time: 2 Rope climbs 4 Squat cleans (80/60kg) 8 Handstand Push-ups 16 KB Swings (24/16kg) 32 Pull-ups 16 KB swings (24/16kg) 8 Handstand Push-ups 4 Squat cleans (80/60kg) 2 Rope climbs
16
05
2022
Plate workout
5 Rounds 9 Burpee Plate Jumps (10/5 kg) 12 Plate Overhead Walking Lunges 15 Plate Sit-ups
15
05
2022
Double KB Carry
For Time 500m Row 45 Double KB Front Squat (16/12 kg) 200m Double KB Carry 500m Row
14
05
2022
Push-push AMRAP
AMRAP 15 min 100m Single DB overhead carry – left arm (22.5/15kg) 25 Wall balls (9/6kg) 15 push-ups 100m Single DB overhead carry – right arm (22.5/15kg) 25 Wall balls 15 Clapping push-ups
13
05
2022
Squat Snatches Chest-to-bar pull-ups
9-12-15 Squat Snatches (50/35kg) 15-18-24 Chest-to-bar Pull-ups
12
05
2022
Bike Step-ups Burpees
3 Rounds 26/18 Cals Air Bike 20 DB step-ups (22.5/15kg) (60/50cm) 10 Burpee Box Jumps