18
01
2021
Front Squats Broad Jumps Step-ups
Max set Front Squats @ 75% of 1RM 6 Burpee Broad Jumps 6 DB Step-ups (17.5/10 kg.) 3 rounds
17
01
2021
SDHP Jumping Chest-to-bar Pull-ups
16-12-9 SDHPs (35/25 kg.) Jumping Chest-to-bar Pull-ups AMRAP 15 min.
16
01
2021
Farmers Carry & Wall Balls
First 2 min: 100-m Farmers Carry (32/20 kg.) Third min: 10 Wall Balls (9/5 kg.) 7 rounds
14
01
2021
Run Slam Run V-ups Run Lunge
400-m Run 30 DB Balls (12.5/7.5 kg.) 400-m Run 30 MB V-ups (9/5 kg.) 400-m Run 60 MB (Bear-hug) Walking Lunges
13
01
2021
Dissected “Seven”
7 Handstand Push-ups 7 Thrusters (40/25 kg.) 7 Burpees 7 rounds
12
01
2021
Double-unders TTB K2E
30 Double-unders 10 Toes-to-bars AMRAP 10 min. Rest 2 min. 20 Double-unders 10 Knees-to-elbows AMRAP 10 min.
11
01
2021
Open Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats (22.5/15 kg.) Bar-facing Burpees 18.2 B 1-rep Max Clean 12 min. to complete both workouts
10
01
2021
Row Renegade Rows Dips
500 m Row 20 Alt. Renegade Rows (22.5/15 kg.) 20 Ring Dips
09
01
2021
Open Workout 19.5
33-27-21-15-9 reps for time of: Thrusters (40/25 kg.) Chest-to-bar pull-ups Time Cap: 20 min.
08
01
2021
Sit-up KB Swing Lateral Step-ups
40-30-20-10 Sit-up KB Swing (24/16 kg.) Stationary Lateral Step-ups (60/50)
07
01
2021
Lunge Jump EMOM
8 Back Rack Rev. Lunge (70/50 kg.) 16 Box Jumps (76/60 cm.) Perform 1 Round every 3 min. 5 Rounds
06
01
2021
The Chief
3 Power Cleans (60/40 kg.) 6 Push-Ups 9 Air Squats AMRAP in 3 minutes Then Rest 1 minute Repeat 5 times
04
01
2021
Air Force
For Time: Thrusters 20 reps Sumo Deadlift High-Pull 20 reps Push Jerks 20 reps Overhead Squats 20 reps Front Squats 20 reps barbell M/F (40/25)
03
01
2021
Run Hang Squat Snatch
In Partners: While Partner 1 Runs 400 m Partner 2 needs to perform 3 heavy Hang Squat Snatch (unbroken) during that time. Switch for AMRAP 20 min.
02
01
2021
DU’s TGU Plank Taps
75 Double-unders 10 Alt. TGU (16/12 kg.) 40 KB Plank Taps 3 Rounds
01
01
2021
Weighted Good Mornings
21-27-32 Weighted Good Mornings (30/20 kg.) Alt. DB Power Snatch (22.5/15 kg.)
31
12
2020
Medicine Balls
25 Wall Balls 15 Push Presses (50/35 kg.) 3 Rounds 25 MB Walking Lunges 150-m MB Bear-hug Carry 3 Rounds With time remaining in 25 min., perform AMRAP: 12 Wall Balls 9 Push Presses 12 MB Walking Lunges 100-m MB Bear-hug...
30
12
2020
Partner “King Kong”
1 Deadlift (140/100 kg.) 2 Muscle-ups 3 Cleans (80/60 kg.) 4 Handstand Push-ups 8 Rounds