23
04
2023
Burpee knees-to-elbows DB Snatch
9-15-21 Burpee knees-to-elbows Alt. DB power snatches (22.5/15kg)
22
04
2023
TGO Sit-ups
6-9-12-15-18-21-24-27…. Plate ground to overhead (20/10kg) Anchored plate sit-ups 100m plate carry
21
04
2023
single-unders and deadlifts
Every 1:30 x 6 rounds 75 single-unders 15 deadlifts (100/70 kg)
20
04
2023
Bike and Med ball
Buy in: 3 min air bike (cals) 3 rounds 20 wall ball (9/6kg) 40 MB Russian twists Buy-out: 3 min air bike (cals)
18
04
2023
Helen
3 rounds 400m run 21 KB swings (24/16 kg) 12 pull-ups
17
04
2023
hang power cleans jerks back squats
3 rounds 9 hang power cleans 6 jerks 9 back squats Rest 2 min between sets For each new set, add a load: 70,75,80%
15
04
2023
double-unders thrusters Run
For time: 150 double-unders (share as needed) 100 MB sit-up throws (total) 75 thrusters (share) (40/25kg) Run 200m together with MB (9/6kg) 100 double-unders (share as needed) 75 MB sit-up throws (total) 50 thrusters (sh...
14
04
2023
Step-ups renegade row
AMRAP 10 min 10 DB step-ups (DB in front rack) (22.5/15kg) 10 DB renegade row Then, straight into 20 Alt. TGU with DB Box: 60/50 cm.
13
04
2023
Overhead squats wall ball Row
AMRAP 15 min 5 Overhead squats (70/50 kg) 15 wall balls (9/6 kg) Row 250m
12
04
2023
3 push presses
Perform 3 push presses every minute Start with 50/35kg Add 2.5-5kg every 5 min
11
04
2023
V-ups Burpee Suitcase deadlifts
21-15-9 V-ups Burpee plate jumps (20kg) Suitcase deadlifts (22.5/15kg)
10
04
2023
Pistols run snatches
For time 800m run 30 power snatches (50/35kg) 40 alt. pistols Rest 1 min 600m run 20 power snatches 30 alt. pistols Rest 1 min 400m run 10 power snatches 20 alt. pistols
09
04
2023
KB swings ring push-ups and power cleans
AMRAP 24 min 27 KB swings (32/24kg) 21 ring push-ups 18 KB swings 15 power cleans (40/25kg)
08
04
2023
barbell back lunges and OH squat
5 rounds 50 double-unders 3 x 4 barbell back lunges + 4 Overhead squat (40/25kg)
07
04
2023
Row and 20 pull-ups
3 rounds 500m row 20 pull-ups Rest 2 min
06
04
2023
SA farmers carry box jumps front squats
AMRAP 10 min 100m single-arm farmers carry (22.5/17.5kg) 10 box jumps (60/50cm) 10 DB front squats (one DB)
05
04
2023
1-12 DL and 12-1 S2O
For time: 1-12 deadlifts (100/70kg) 12-1 DB shoulder to overhead (22.5/15kg)
03
04
2023
Shuttle runs
For max reps: 2 min shuttle runs (20m) 2 min toes-to-bar 2 min shuttle runs (20m) 2 min handstand walks 2 min shuttle runs (20m) 2 min hand release push-ups 2 min shuttle runs (20m)