13
05
2023
The 100
AMRAP 3 min Sit up ball throws (9/6kg) 100 thrusters (40/25 kg) 100 hip extensions with ball 100 leg throws 100 double-unders AMRAP 3 min Sit up ball throws (9/6kg)
12
05
2023
Run Snatches Box round the world
4 rounds 200m plate run/carry (20/10kg) 20 alt DB snatches (22.5/15kg) Max set box round the worlds
10
05
2023
Mary
AMRAP 20 min 5 HSPU 10 Single-leg squats 15 Pull-ups
09
05
2023
Classic 21-15-9 over-unders
3 rounds 21 back squats (50/35kg) 15 weighted sit-ups (17.5/10kg) (DB) 9 over-unders
08
05
2023
Bench press
For time: 25 DB bench press (2×22.5/15 kg) 50 Kb swings (24/16kg) 800m run For load: Find 3 rep Bench Press
07
05
2023
Bike Jumps Squats
For reps 1 min Overhead squats (35/25kg) 2 min broad jumps 3 min air bike 4 min squat snatches 3 min air bike 2 min broad jumps 1 min Overhead squats (35/25kg)
06
05
2023
Walking lunges sit-ups
5 Rounds 16 DB walking lunges (22.5/15kg) 12 DB sit-ups 3 rope climbs
05
05
2023
Run Carry Clean
AMRAP 20 min 400m run 200m MB carry 20 MB cleans (9/6kg)
04
05
2023
Burpee Box jumps Freestanding handstand
On a 2 min clock: 10 burpee box jumps (60/50cm) What is remaining of 2 minutes perform double-unders On a 2 min clock: Max freestanding handstand hold What is remaining of 2 minutes perform double-unders
03
05
2023
Fast chipper
For time: 30 front squats (60/40kg) 35 DB slam (15/10kg) 40 Kb push press (single arm) (24/16kg)
02
05
2023
Yeti
For time 25 pull-ups 10 muscle-ups 2.4K run 10 muscle-ups 25 pull-ups
30
04
2023
Partner workout
Every 6 min x 3 rounds 500m row (total) 200m buddy carry (100m each) 50 deadlifts (80/60kg) 40 lateral over-the-bar-jumps
29
04
2023
Run & Dumbells
For time: 400m run 25 DB Burpees (2×22.5/15kg) 400m run 25 DB step ups 400m run 25 man-makers 400m run
27
04
2023
Bodyweight chipper
AMRAP 24 min 50 hip extensions 40 sit-ups 30 box jump overs (60/50cm) 20 parallete pass-throughs
26
04
2023
DB devils press
5 rounds 100m run 10 push-ups 10 DB devils press (22.5/15kg) 10 DB SA Overhead lunges
25
04
2023
Squat snatches Muscle-ups
AMRAP 15 min 1 – 2 – 3 – 4 – 5 Squat snatches (60/40kg) Muscle-ups 1-2-3-4-5 = 1 round
24
04
2023
DUs Front Squats Plank
3 rounds 35 double-unders 20 front squats (50/35kg) 1 min plank hold