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2021
I-go-you-go Run 400 m together
3 Squat Snatches (40/25 kg.) 6 Overhead Lunges Each person alternates and does 1 round each in an “I-go-you-go” fashion After every 8 total rounds, they both Run 400 m together AMRAP 25 min.
18
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2021
Wall Balls Ring Dips DB Thrusters
21 Wall Balls (9/6 kg.) 15 Ring Dips 9 DB Thrusters (22.5/15 kg.) 3 rounds
17
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2021
Row and Rope Climbs
1k Row 5 Rope Climbs Rest 2 min. 750-m Row 4 Rope Climbs Rest 2 min. 500-m Row 3 Rope Climbs Rest 2 min. 250-m Row 2 Rope Climbs
16
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2021
Max set Bench Presses
Max set Bench Presses (60/40 kg.) Max set Weighted Hip Extensions (20/15 kg.) Rest 2 min. 5 Rounds
15
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2021
Front Squats Over/unders Push Presses
10 Front Squats (40/25 kg.) 10 Over/unders 10 Push Presses AMRAP 12 min
14
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2021
30 sec. on/30 sec. off Bike
30 sec. on/30 sec. off Air Bike 5 rounds 30 sec. on/30 sec. off Power Cleans (50/35 kg.) 5 rounds 30 sec. on/30 sec. off Air Bike 5 rounds 30 sec. on/30 sec. off Deadlifts 5 rounds
10
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2021
Christine
500-m Row 12 BW Deadlifts 21 Box Jumps (50 cm.) 3 Rounds
09
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2021
Med Ball Bear Hug Carry
30 MB Cleans (9/5 kg.) 30 MB Sit-ups 30 MB Push Press Throw-to-target 2 rounds In the time remaining in 15 min., perform as far as possible MB Bear Hug Carry
08
12
2021
Burpees over the Barbell Hang Power Snatches
8 Lateral Burpees over the Barbell 4 Hang Power Snatches (70/55 kg.) AMRAP 4 min. Rest 1 min. 8 Lateral Burpees over the Barbell 6 Hang Power Snatches (60/45 kg.) AMRAP 4 min. Rest 1 min. 8 Lateral Burpees over the Barbe...
07
12
2021
100 Back Squats
100 Back Squats (50/35 kg.) Every 90 sec. perform: 25 Double-unders
06
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2021
Front-rack Walk
Part 1: Find your heaviest 25-m Front-rack Walk Part 2: 25-m Front-rack Walk at 70% 20 Chest-to-bar Pull-ups Rest 2 min. 3 rounds
05
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2021
15-10-5 and Row
Partner Workout: P1 performs: 15-10-5 Ring Push-ups KB Russian Swings (24/16 kg) While P2 performs: AMRAP Cal. Row Switch Then: P1 performs: 15-10-5 SDHPs (75/55 lb.) Jumping Back Squats While P2 performs: AMRAP Cal. Row...
04
12
2021
Run Deadlift
Run 400 m Deadlift(100/70) 10 reps Every 4 min. 5 Rounds
03
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2021
KB Snatch Carry
8 One-arm KB Snatches – Left 100-m One-arm Farmers Carry – Left 8 One-arm KB Snatches – Right 100-m One-arm Farmers Carry – Right AMRAP 15 min. * Load (24/16 kg)
02
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2021
HSPU TTB DU
20 Handstand Push-ups 40 Toes-to-bars 80 Double-unders 20 Handstand Push-ups 40 GHD Sit-ups 80 Double-unders
30
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2021
Tabata This!
Tabata Row Rest 1 min. Tabata Air Squats Rest 1 min. Tabata Pull-ups Rest 1 min. Tabata Push-ups Rest 1 min. Tabata Sit-ups
29
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2021
1-rep Push Press & Gwen
Find a heavy 1-rep Push Press Then, perform Gwen: Clean + Jerks 15-12-9 Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
28
11
2021
Team Heptathlon
400m. DB Carry(Back Rack) 1-k Run 800-m DB Carry 50 DB Deadlifts 50 Wall Balls (9/5 kg.) 800-m Sandbag Carry 600-m DB Carry 30 min. AMRAP