07
11
2021
Row SDHP
Partner Workout 2k Row Then: 10 Sumo Deadlift High Pulls (40/25 kg.) 20 Lateral Barbell Jump-overs 10 Rounds * Share the Row * One round at a time; total of 5 rounds each
06
11
2021
21-15-9 Sit-ups Squat Snatches
21-15-9 reps of Sit-ups Squat Snatches (35/25 kg.)
05
11
2021
Muscle-ups Farmers Carry
6 Muscle-ups 100-m Farmers Carry (17.5/10 kg.) 8 Muscle-ups 200-m Farmers Carry 10 Muscle-ups 300-m Farmers Carry 12 Muscle-ups 400-m Farmers Carry and so on… AFAP in 20 min.
03
11
2021
Push-push-push chipper
60 Wall Balls (9/6 kg.) 50 Push-ups 40 Push Presses (40/30 kg.) 30 Ring Dips 20 Thrusters 10 Wall Climbs
02
11
2021
Run 800m DUs Hip Extensions Run
Run 800 m Then: 35 Double-unders 15 Hip Extensions 5 rounds Run 800 m
01
11
2021
Burpee Box Jump-overs Air Squats
8 Burpee Box Jump-overs (60/50 cm.) 18 Single-arm DB Hang Power Snatches (22.5/15 kg.) 24 Air Squats AMRAP 10 min.
31
10
2021
The Lucky 13 Pumpkin Partner WOD
13 Pumpkin Deadlifts 13 Lunges with Pumpkin OH 13 Pumpkin Goblet Squats 13 Pumpkin Partner Wall Balls 13 Pumpkin Slam Balls! 13 Pumpkin Partner Russian Twist Throws 130-m Pumpkin Carry – in partners AMRAP 24 min. * Switc...
30
10
2021
HSPUs 1 Front Squat + 1 Squat Clean
8 HSPUs 8 x 1 Front Squat + 1 Squat Clean (20/15 kg.) AMRAP 15 min. * Every 2 min., perform 1 Rope Climb
29
10
2021
Power Snatches Row
Odd minute: 3 Power Snatches (60/40 kg.) Even minute: 250-m Row 12 min. (6 rounds)
28
10
2021
Parallette Pass-throughs
12 Parallette Pass-throughs 12 Shoulder Presses (35/25 kg.) 12 Back Squats 12 Burpees 3 rounds
27
10
2021
Run & Sit-ups
100-m Run 25 Sit-ups AMRAP 10 min. Straight into 400-m Farmers Carry (17.5/12.5 kg.)
25
10
2021
Filthy Fifty
50 Box Jumps (60/50 cm.) 50 Jumping Pull-ups 50 Kettlebell Swings (16/12 kg) 50 Walking Lunges 50 Knees-to-elbows 50 Push Presses (20/15 kg.) 50 Hip Extensions 50 Wall Balls (9/6 kg.) 50 Burpees 50 Double-unders
24
10
2021
30-sec. Front-rack Hold
5 Front Squats (80/60 kg.) 30-sec. Front-rack Hold 10 DB Hang Split Cleans (2x 17.5/12.5 lb.) 5 Rounds
23
10
2021
Strict Pull-ups Strict Ring Dips Wall Climbs Inverted Ring Rows
4 Strict Pull-ups 4 Strict Ring Dips EMOM 4 min. 2 Wall Climbs 4 Inverted Ring Rows EMOM 4 min. 2 rounds
22
10
2021
Row DB Thrusters Mountain Climbers
500-m Row 20 DB Thrusters (22.5/15 kg.) 40 Mountain Climbers 3 rounds
20
10
2021
Lady Mash-up
3 rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats 2 rounds of Nancy 400-m Run 15 Overhead Squats (40/25 kg.) 1 round of Eva 800-m Run 30 KB Swings A.S. (32/24 kg) 30 Pull-ups
19
10
2021
KB SDHP Burpees Power Clean + Jerks
2-4-6-8-10… KB SDHPs (24/16 kg) Burpees Power Clean + Jerks (40/30 kg.) As far as you can go in 14 min.