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...
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...