09
03
2022
Wall Balls Box Jumps Push-ups
21-18-15-9-6 Wall Balls (9/6 kg.) Box Jumps (60/50 cm.) Push-ups
08
03
2022
Every 10 min
Every 10 min. perform: 4 Muscle-ups 8 Deficit Handstand Push-ups 12 Hang Power Snatches (40/30 kg.) Run 800 m 3 Rounds
07
03
2022
Front-rack Backward Step Lunges
Part 1: Find your heaviest 6-rep (3 each side) Front-rack Backward Step Lunges Part 2: 6 Front-rack Backward Step Lunges (@50-60% of Part 1) 4 Front Squats AMRAP 2 min. Rest 1 min. 3 rounds
06
03
2022
KB Swings Pull-ups KB Carry
30 Russian KB Swings (24/16 kg) 30 Jumping Pull-ups 300-m Bottom-up KB Carry 20 Russian KB Swings 20 Jumping Pull-ups 200-m Bottom-up KB Carry 10 Russian KB Swings 10 Jumping Pull-ups 100-m Bottom-up KB Carry
05
03
2022
Plate Ground-to-overheads
4 min. 5 Plate Ground-to-overheads (10/5 kg.) + 15-sec. Hold overhead 3 min. Shuttle Runs (20 m) 2 min. Burpee Plate Jumps 1 min. Plank Hold 2 min. Burpee Plate Jumps 3 min. Shuttle Runs (20 m) 4 min. 5 Plate Ground-to-o...
04
03
2022
Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees 100/70 kg. barbell Time cap: 10 minutes
03
03
2022
Hang Cluster & Thruster
Complex (1 rep = the following:) 1 Hang Cluster 1 Thruster 9-6-3-1 * So for the set of 9, it would be 18 total reps.
02
03
2022
75 DUs nad 400m Run
75 Double-unders 400-m Run 3 Rounds
01
03
2022
The “Inducer” x 2
7 Wall Balls (9/6 kg.) 7 Pull-ups 7 rounds Rest 3 min. 2 Sets
28
02
2022
Snatch Pistol Push-up
1 Snatch Complex: 1 Hang Power Snatch (70/50 kg.) 1 Squat Snatch 1 Hang Power Snatch 1 Squat Snatch 6 Alt. Pistols 8 Push-ups Each round, add: 1 Snatch Complex 1 round of Pistols/Push-ups As far as possible in 20 min.
27
02
2022
Run Dips Burpees HSPU
Run 800 m 40 Ring Dips Rest 2 min. Run 400 m 20 Burpees over the Bar 2 rounds Rest 2 min. Run 200 m 10 Strict HSPUs 3 rounds
26
02
2022
Runs 400 m. Squat Clean + Jerks
In partners: While P1 Runs 400 m, P2 needs to perform 3 heavy Squat Clean + Jerks (unbroken) during that time Switch for AMRAP 15 min.
25
02
2022
Open Workout 22.1
AMRAP 15 3 Wall Walks 12 DB Snatch (22.5/15 kg) 15 Box Jump-overs (60/50 cm.)
24
02
2022
Turkish Get-ups
50/40-cal. Row With time remaining in 4 min., perform AMRAP DB Turkish Get-ups (alternating) (17.5/10 kg.) Rest 1 min. 3 Rounds
23
02
2022
Barbell Weighted Step-ups
Barbell Weighted Step-ups 4-4-4
22
02
2022
Wall Balls TTB
Min. 0-4 complete: 12 Wall Balls (9/6 kg.) 12 Toes-to-bars 3 rounds * If they succeed, move on to: Min. 4-8 complete 3 more rounds * If they succeed, move on to: Min. 8-12 complete 3 more rounds And so on until they can...
21
02
2022
Open Workout 14.3
60 kg. Deadlifts, 10 reps 15 Box Jumps (60/50 cm.) 80 kg. Deadlifts, 15 reps 15 Box Jumps (60/50 cm.) 100 kg. Deadlifts, 20 reps 15 Box Jumps (60/50 cm.) 120 kg. Deadlifts, 25 reps 15 Box Jumps (60/50 cm.) 140 kg. Deadli...
20
02
2022
Back Squats & Pull-ups
9 Back Squats @ 60% 1RM 5 Pull-ups 3 Chest-to-bar Pull-ups 1 Strict Pull-ups 5 Рounds
19
02
2022
45 Chipper
45 Hip Extensions 45 Box Jumps (60/50 cm.) 45 Weighted Sit-ups (9/5 kg.) 45 Parallette Pass-throughs 45 Lateral Burpee Parallette Jump-overs AMRAP 30 min.
18
02
2022
Shuttle Runs Hang Power Cleans
10 x 20-m Shuttle Runs 30 Hang Power Cleans (40/30 kg.) 20 x 20-m Shuttle Runs 20 Hang Power Cleans 30 x 20-m Shuttle Runs 10 Hang Power Cleans