27
11
2021
Cleans Squat TTB
3 Hang Power Cleans (50/35 kg.) 2 Hang Squat Cleans 1 Front Squat 9 Toes-to-bars AMRAP 8 min.
26
11
2021
Swings KB Sit-ups Single-arm KB SDHPs
4-8-12-16… Russian KB Swings (24/16 kg) KB Sit-ups Single-arm KB SDHPs 200-m KB Carry between rounds As far as possible in 20 min.
25
11
2021
Barbell and burpees
1 min. Back Squats (40/25 kg.) 1 min. Burpees 1 min. Thrusters 1 min. Rest 3 rounds
24
11
2021
DUS and Pull-ups
100 Double-unders 15 Strict Pull-ups 80 Double-unders 20 Chest-to-bar Pull-ups 60 Double-unders 25 Pull-ups
23
11
2021
Lunges and S2O
4 Front-rack Lunges (60/40 kg.) 4 Shoulder-to-overheads AMRAP 7 min.
21
11
2021
20 Rope Climbs
20 Rope Climbs Every 2 min. perform 15-m. Handstand Walk
20
11
2021
Partner Workout
Wall Balls (9/6 kg.) AMRAP 4 min. Double-unders AMRAP 3 min. Jumping Pull-ups AMRAP 2 min. Air Squats AMRAP 1 min. * Partner Wall Balls * DU I-go-you-go * Synchro Jumping Pull-ups * Synchro Air Squats
19
11
2021
Kettlebell and Rower
100 KB Swings (24/16 kg) 50 KB Plank Taps 25 Alt. KB Pistols 1K Row
18
11
2021
Medicine Ball Workout
200-m Bear Hug MB Carry (9/6 kg.) 10 Bear Hug MB Squats 10 MB Ground-to-overheads 5 Rounds
17
11
2021
McGhee
5 Deadlifts (125/85 kg.) 13 Push-ups 9 Box Jumps (60/50 cm.) AMRAP 30 min.
15
11
2021
Run Snatch Pull
1-mile Run Then, 3 rounds of: 8 Power Snatches (50/35 kg.) 16 Pull-ups
14
11
2021
DB Push Jerk Bike Step-ups
Min. 1: 12 Alt. DB Push Jerks (22.5/15 kg.) Min. 2: 12/8-cal. Air Bike Min. 3: 10 DB Box Step-ups* (60/50 cm.) 5 Rounds * Single DB
13
11
2021
Partner Diane
21-15-9 Deadlifts (100/70 kg.) Handstand Push-ups AMRAP 15 min. * You-go-I-go as needed
11
11
2021
Woman-makers and Toes-to-bars
6 Woman-makers (17.5/10 kg.) 12 Toes-to-bars 4 rounds
10
11
2021
What just happened?
500-m Row 7 Overhead Squats (70/50 kg.) Rest 3 min. 4 Rounds
09
11
2021
Bike Plate Jump-overs Lunges
60/42-cal. Air Bike Then: 10 Lateral Plate Jump-overs (10/5 kg.)* 10 Plate Lunges 10 Rounds
08
11
2021
DU’s Ring Hold Burpees Ring-row Hold Ring Rows
30 sec.-60 sec.-90 sec.-120 sec. Double-unders Ring Hold (top of Ring Dip) Burpees Ring-row Hold (top of Ring Row) Ring Rows