11
05
2022
AFAP 24 min
As Far As Possible In 24 min 20 double-unders 2 hang power clean + jerks (60/35kg) Every round add 10 double-unders + 2 hang power clean + jerks
10
05
2022
3 x 3 Position Power Snatch
3 x 3 Position Power Snatch
09
05
2022
Run and rings
For Time 400m Run 30 Ring dips 400m Run 90 sec Ring hold 400m Run 30 Good mornings 400m Run 90 sec Superman hold 400m Run
08
05
2022
10 Rounds
10 Rounds For Time 100m MB ball carries (9/6kg) 10 DB slams 10 Push-ups
07
05
2022
Partner Workout 15 min
Partner Workout P1 performs 70 double-unders P2 performs AMRAP 10 KB lateral step-ups (20/12 kg)(60/50 cm) 10 KB swings Switch AMRAP 15 min
06
05
2022
DT+3
15 deadlifts (50/35 kg) 12 hang power cleans 9 push jerks 5 rounds
05
05
2022
Run 200 Burpee pull-ups
Odd min: 200m run Even min: 6 burpee pull-ups 10 rounds (20 min.)
03
05
2022
4min EMOM
8 over-unders 250m row 10 DB squat cleans (17.5/10 kg) Perform 1 round every 4 min 4 rounds
02
05
2022
Lunges and Handstand push-ups
30 front rack walking lunges (40/25 kg) 10 strict handstand push-ups 20 front rack walking lunges (55/35 kg) 15 handstand push-ups 10 front rack walking lunges (60/40 kg) 7 wall climbs
01
05
2022
you-go-I-go
Partner Workout Relay Style (you-go-I-go) 5 x 200m run each 5 x 20 KB swings each (24/16 kg.) 5 x 20 hip extensions each 100 MB sit-up throws (9/6 kg.)
30
04
2022
Heavy Grace and Grace
Heavy “Grace” 30 Clean + Jerks (70/50 kg.) Rest 5 min. “Grace” 30 Clean + Jerks (60/40 kg.)
29
04
2022
DUs and DBs
40 Double-unders 40 DB Lateral Step-ups (17.5/10 kg.) 2 min. Squat Hold 50 Double-unders 50 DB Push-ups 2 min. Plank Hold 60 Double-unders 60 DB Wipers 2 min. Supine Plank Hold
28
04
2022
Thrusters Muscle-ups
1-10 Thrusters (60/40 kg.) 3 Ring Muscle-ups
27
04
2022
Split Squats 4×4
Part 1: Split Squats 4-4-4-4 Part 2: 100 Heel Taps Every time you break, perform 10 Lateral Jumps over the Parallette
26
04
2022
Plate workout
6-9-12-15-18-21 Plate Squats (10/5 kg.) Plate Sit-ups 100-m Plate Carry
25
04
2022
Row Front squats
Max 1k Row Rest 3 min. Max Set Front Squats (70/50 kg.) Rest 3 min. Max 500-m Row Rest 2 min. Max Set Front Squats Rest 2 min. Max 250-m Row Rest 1 min. Max Set Front Squats * Without putting BB down.
23
04
2022
Bike and Box
In partners, accumulate as many cals/reps as possible of: 1 min. Assault Bike 1 min. Box Jumps (60/50 cm.) 2 min. Assault Bike 2 min. Burpees 3 min. Assault Bike 3 min. Burpee Box Jumps 4 min. Assault Bike 4 min. Box Jum...
22
04
2022
Row Rest
Part 1: Row 750 m Rest 3 min. Row 500 m Rest 2 min. Row 250 m Rest 1 min. Row 500 m Rest 2 min. Row 750 m Part 2: 800-m MB Run
