17
02
2022
Open Workout 15.3
7 Muscle-ups 50 Wall Balls (9/6 kg.) 100 Double-unders AMRAP 14 min.
16
02
2022
Barbell Bent-over Rows Weighted Dips
6 Barbell Bent-over Rows 3 Weighted Dips 5 rounds (NFT)
15
02
2022
Heavy Nancy
400-m Run 15 OH Squats (60/40 kg.) 5 Rounds
14
02
2022
KB Squats SDHP
21-15-9 KB Goblet Squats (24/16 kg) KB SDHPs * 2 Rope Climbs between each round
13
02
2022
Bar Muscle-ups DB Woman-makers
In partners: While P1 performs AMRAP Bar Muscle-ups P2 performs AMRAP DB Walking Lunges (17.5/10 kg.) 7 min. -Rest 1 min.- While P1 performs AMRAP Toes-to-bars P2 performs AMRAP DB Woman-makers 7 min. * Switch movements...
12
02
2022
500m Row and Power Snatch
500-m Row 35 Power Snatches (20/15 kg.) 500-m Row 25 Power Snatches (30/20 kg.) 500-m Row 15 Power Snatches (40/30 kg.) 500-m Row 7 Power Snatches (60/40 kg.) 500-m Row AMRAP Snatches (70/50 kg.) in 20 min.
11
02
2022
Jumps Squats and Push
20 Box Jumps (60/50 cm.) 15 Front Squats (50/35 kg.) 10 Shoulder-to-overheads 3 Rounds
09
02
2022
Alternated-grip
30 sec. DB Power Cleans (22.5/15 kg.) 30 sec. Rest 30 sec. Alternated-grip DB Hold * One DB on the shoulder, one by side 30 sec. Rest 8 rounds Straight into: 400-m Alternated-grip Carry * One DB on the shoulder, one by s...
07
02
2022
Open Workout 21.1
1 Wall Walk 10 Double-unders 3 Wall Walks 30 Double-unders 6 Wall Walks 60 Double-unders 9 Wall Walks 90 Double-unders 15 Wall Walks 150 Double-unders 21 Wall Walks 210 Double-unders Time cap: 15 min.
06
02
2022
Wall Balls & Burpees
60 Wall Balls (9/6 kg.) Rest 2 min. 30 Burpees Rest 2 min. 40 Wall Balls Rest 2 min. 20 Burpees
05
02
2022
Hang Power Snatches and Sit ups
3, 6, 9, 12… Hang Power Snatches (50/35 kg.) Sit-ups As far as possible in 12 min.
04
02
2022
Open Workout 19.5
33-27-21-15-9 reps for time of: Thrusters (43/29 kg.) Chest-to-bar Pull-ups Time cap: 20 min.
02
02
2022
EMOM Row HSPU DUs
Min. 1: 15/10-cal. Row Min. 2: 10 Handstand Push-ups Min. 3: 40 Double-unders 5 Rounds
01
02
2022
Small Chipper
400-m Run 50 Russian KB Swings (32/24 kg) 40 Box Jumps (60/50 cm.) 30 KB Good Mornings 20 Box Jump-overs 10 DB Devil’s Presses (22.5/15 kg.) 400-m Run
31
01
2022
The Chief
3 Power Cleans (60/40 kg.) 6 Push-ups 9 Squats AMRAP 3 min. Rest 1 min. 5 rounds
30
01
2022
Partner Bear Complex
In partners: While P1 performs: 6 Bear Complex (35/25 kg.) (PC,FS,PP,BS,PP) P2 performs: AMRAP Burpees Then both Run 200 m Switch 5 rounds (each)
29
01
2022
Wall Balls & Row
10-15-20-25-30 Wall Balls (9/5 kg.) Row 500 m