Dallas 5
5 min. of: Burpees Then, 5 min. of: 7 Deadlifts (70/50 kg.) 7 Box Jumps (60/50 cm.) Then, 5 min. of: Turkish Get-ups (20/10 kg.) – Dumbbell Then, 5 min. of: 7 Power Snatches (35/20 kg.) 7 Push-ups Then, 5 min. of: Rowing...
Hang Squat Cleans Air Bike Parallette Pass-throughs
3-6-9-12-15-18-21 Hang Squat Cleans (35/25 kg.) Air Bike/Row (cal.) Parallette Pass-throughs As far as possible in 15 min.
Michael
Run 800 m 50 Hip Extensions 50 Sit-ups 3 rounds
Yikes!
10 Rope Climbs 20 Overhead Barbell Lunges (60/40 kg.) 30 HSPUs
Thruster Ladder
10 Thrusters (40/25 kg.) 8 Thrusters (50/35 kg.) 6 Thrusters (60/40 kg.) 4 Thrusters (70/50 kg.) 2 Thrusters (80/60 kg.)
Overhead Pistols Sit ups Handstand Walk
40 Alt. Overhead Pistols (20/15 kg.) 30 GHD Sit-ups 15-m. Handstand Walk 30 Alt. Overhead Pistols 20 GHD Sit-ups 15-m. Handstand Walk 20 Alt. Overhead Pistols 10 GHD Sit-ups 15-m. Handstand Walk
In partners run 400 AMRAP Good Mornings Jumps
In partners: While P1 Runs 400 m with a (10/5 kg.) Plate P2 performs AMRAP of: 10 Plate Good Mornings 20 Lateral Plate Jumps AMRAP 15 min
Weighted Step-ups
24 KB Weighted Step-ups (16/12 kg) 9 Ring Muscle-ups 3 Rounds Then, straight after, Row 500 m
DB DT
4 Alt. Single-arm DB Push Jerks (22.5/15 lb.) 6 DB Hang Power Cleans 9 DB Deadlifts Perform 1 round every 2 min. 8 rounds
Toes-to-bars Push-ups Strict Pull-ups Clapping Push-ups
30 sec. Toes-to-bars 30 sec. Rest 30 sec. Push-ups 30 sec. Rest 30 sec. Strict Pull-ups 30 sec. Rest 30 sec. Clapping Push-ups 30 sec. Rest 5 Rounds
Run Squats Snatch
Run 200 m 12 Back Squats (60/40 lb.) 6 Hang Power Snatches 6 Rounds
200 Wall Balls 150 Walking Lunges with MB 100 Pull-ups
In partners: 200 Wall Balls (7/4 kg.) P1 performs Wall Balls P2 performs Squat Hold 150 Walking Lunges with MB P1 performs Walking Lunges P2 performs Plank Hold 100 Pull-ups P1 performs Pull-ups P2 hangs on Pull-up Bar *...
Air Squats Hip Extensions Push Presses
80 Air Squats 60 Hip Extensions 40 Push Presses (50/35 kg.) Every 90 sec. perform 10 Lateral Over-the-barbell Jumps
Squat Cleans and Farmers Carry
2 Squat Cleans (60/40 kg.) 50-m DB Farmers Carry (22.5/15 kg.) 4 Squat Cleans 100-m DB Farmers Carry 6 Squat Cleans 150-m DB Farmers Carry And so on… AMRAP 16 min.
25 Unbroken Double-unders
25 Unbroken Double-unders 10 Ring Dips 5 rounds Rest 2 min. 25 Unbroken Double-unders 10 Burpee Plate Jumps 5 rounds
Row Run Swing
In the first 5 min. perform: 600-m Row 400-m Run In the second 5 min. perform: 500-m Row 300-m Run 30 KB Swings (24/16 kg) In the third 5 min. perform: 400-m Row 200-m Run 40 Alt. DB Snatches (22.5/15 kg.)
Overhead Squats and Wall Climbs
21-15-9 Overhead Squats (70/45 kg.) 15-12-9 Wall Climbs