21
05
2022
Muscle-ups Overhead Squats Deadlifts
AMRAP 16 Min 2 Ring Muscle-ups 7 Overhead Squats (40/30 kg) 14 Deadlifts
20
05
2022
DUs DB Push press Renegade rows
5 ROUNDS FOR REPS 45 sec Double-unders 15 sec Rest 45 sec DB Push press (22.5/15kg) 15 sec Rest 45 sec DB Alt. Renegade rows (22.5/15kg) 15 sec Rest
19
05
2022
12 back squats 10 box jumps
AMRAP 10 min 12 Back squats (40/30kg) 10 Box jumps (60/50cm)
17
05
2022
Taz
For Time: 2 Rope climbs 4 Squat cleans (80/60kg) 8 Handstand Push-ups 16 KB Swings (24/16kg) 32 Pull-ups 16 KB swings (24/16kg) 8 Handstand Push-ups 4 Squat cleans (80/60kg) 2 Rope climbs
16
05
2022
Plate workout
5 Rounds 9 Burpee Plate Jumps (10/5 kg) 12 Plate Overhead Walking Lunges 15 Plate Sit-ups
15
05
2022
Double KB Carry
For Time 500m Row 45 Double KB Front Squat (16/12 kg) 200m Double KB Carry 500m Row
14
05
2022
Push-push AMRAP
AMRAP 15 min 100m Single DB overhead carry – left arm (22.5/15kg) 25 Wall balls (9/6kg) 15 push-ups 100m Single DB overhead carry – right arm (22.5/15kg) 25 Wall balls 15 Clapping push-ups
13
05
2022
Squat Snatches Chest-to-bar pull-ups
9-12-15 Squat Snatches (50/35kg) 15-18-24 Chest-to-bar Pull-ups
12
05
2022
Bike Step-ups Burpees
3 Rounds 26/18 Cals Air Bike 20 DB step-ups (22.5/15kg) (60/50cm) 10 Burpee Box Jumps
11
05
2022
AFAP 24 min
As Far As Possible In 24 min 20 double-unders 2 hang power clean + jerks (60/35kg) Every round add 10 double-unders + 2 hang power clean + jerks
10
05
2022
3 x 3 Position Power Snatch
3 x 3 Position Power Snatch
09
05
2022
Run and rings
For Time 400m Run 30 Ring dips 400m Run 90 sec Ring hold 400m Run 30 Good mornings 400m Run 90 sec Superman hold 400m Run
08
05
2022
10 Rounds
10 Rounds For Time 100m MB ball carries (9/6kg) 10 DB slams 10 Push-ups
07
05
2022
Partner Workout 15 min
Partner Workout P1 performs 70 double-unders P2 performs AMRAP 10 KB lateral step-ups (20/12 kg)(60/50 cm) 10 KB swings Switch AMRAP 15 min
06
05
2022
DT+3
15 deadlifts (50/35 kg) 12 hang power cleans 9 push jerks 5 rounds
05
05
2022
Run 200 Burpee pull-ups
Odd min: 200m run Even min: 6 burpee pull-ups 10 rounds (20 min.)
03
05
2022
4min EMOM
8 over-unders 250m row 10 DB squat cleans (17.5/10 kg) Perform 1 round every 4 min 4 rounds
02
05
2022
Lunges and Handstand push-ups
30 front rack walking lunges (40/25 kg) 10 strict handstand push-ups 20 front rack walking lunges (55/35 kg) 15 handstand push-ups 10 front rack walking lunges (60/40 kg) 7 wall climbs