18
10
2021
Over-undersDB Step-ups
Every 3 min., complete: 12 Over-unders 12 DB Step-ups (17.5/10 kg.) (60/50 cm.) 12 min. (4 Rounds)
17
10
2021
Bike Burpees Snatches
Air Bike AMCAP 3 min. Burpees AMRAP 2 min. Power Snatches (22.5/17.5 kg.) AMRAP 1 min. 2 rounds
16
10
2021
Partner Sit-up Lunges Jumps
Partner Workout Buy-in: 100 Partner Sit-up Ball Throws (9/6 kg.) Then, complete: 10 Barbell Walking Lunges (35/25 kg.) 10 Box Jumps (60/50 cm.) 10 Rounds * Do 1 round, then switch
15
10
2021
Floor Presses Hollow Carry
30 sec. Single-arm DB Floor Presses (right) 30 sec. Single-arm DB Floor Presses (left) 30 sec. Hip Extensions 30 sec. Hollow Hold 200-m DB Single-arm Carry (100 m each arm) 1 min. Rest 4 rounds 22.5/15-kg. Dumbbells * Sc...
14
10
2021
Row-Heel Taps-TGU
1k Row 30 Parallette Heel Taps 15 Turkish Get-ups (17.5/10 kg.) With the remaining time in 15 min., perform AMRAP Bar Muscle-ups
13
10
2021
Squats and burpees
10 Squat Cleans (70/50 kg.) 10 Lateral Burpees over the Barbell 10 Hang Squat Cleans (60/35 kg.) 10 Lateral Burpees over the Barbell 10 Squat Snatches (50/30 kg.) 10 Lateral Burpees over the Barbell 10 Hang Squat Snatche...
12
10
2021
HSPUs Shuttle Sprints Double-unders
10 HSPUs 10 Shuttle Sprints (20 m) 20 Double-unders AMRAP 10 min.
11
10
2021
Overhead Squats EMOM
5 Overhead Squats @ 60% EMOM 5 min. 4 Overhead Squats @ 70% EMOM 5 min. Rest 2 min. 2 Overhead Squats @ 80% EMOM 5 min. Rest 2 min. 1 Overhead Squat @ 90% EMOM 5 min.
10
10
2021
21-14-7
21 Wall Balls (9/6 kg.) 14 Overhead Med.Ball Sit-ups 7 Front Squats (50/35 kg.) AMRAP 15 min.
09
10
2021
Double-unders and Dumbell
40 Double-unders 20 DB Single-arm Power Snatches (right arm) 40 Double-unders 20 DB Single-arm Push Presses (right arm) 40 Double-unders 40 DB Slams 40 Double-unders 40 Burpees 40 Double-unders 20 DB Single-arm Push Pres...
08
10
2021
Deadlifts Hang Power Cleans
10-20-30… Deadlifts (100/70 kg.) Hang Power Cleans (60/40 kg.) AMRAP 10 min.
05
10
2021
Ring Muscle-ups Air Squats
1 Ring Muscle-ups 5 Air Squats Every round add 1 MU and 5 Air Squats AMRAP 12 min.
04
10
2021
Row Double-unders Chest-to-bar Pull-upsm KB Swings
Min. 1: 12/8-cal. Row Min. 2: 40 Double-unders Min. 3: 10 Chest-to-bar Pull-ups Min. 4: 12 KB Swings (24/16 kg) 5 rounds
03
10
2021
AFAP in 30 min.
10-20-30-40-50…… Plate Good Mornings (10/5 kg.) Plate Russian Twists Box Jumps (60/50 cm.) Plate Ground-to-overheads Plate OH Sit-ups As far as possible in 30 min. * October 2020
02
10
2021
KB Burpees
6 SA KB Cleans (24/16) 6 SA KB Push presses (24/16) 6 Burpees 3 min. AMRAP Rest 1 min. 5 Rounds
01
10
2021
Hang Squat Snatches – Weighted Pull-ups
1-2-3-4-5-6-7-8-9-10 Hang Squat Snatches (70/50 kg.) 10-9-8-7-6-5-4-3-2-1 Weighted Pull-ups (17.5/10 kg.)
30
09
2021
Wall Balls and Front Squats
8 Wall Balls (9/6 lb.) 8 Front Squats (35/25 kg.) AMRAP 20 min. Every 2 min. perform 20 Double-unders
29
09
2021
Power Snatches Box Jump-overs
Row 500 m or Bike 30/21 Cals. Then, perform: 10 Power Snatches (50/35 kg.) 10 Box Jump-overs (60/50 cm.) 3 Rounds Row 500 m or Bike 30/21 Cals.