Run DL Ring MU’s Lunges Str. HSPU Snatch Run
Run 800 m 35 Deadlifts (70/45 kg.) 10 Ring Muscle-ups 25 Front-rack Rev. Lunges 10 Strict HSPUs 15 Power Snatches Run 800 m with MB (9/6 kg.)
Team of three
In a team of three: 15 Over-unders 20 Single-arm DB Front Squats (22.5/15 kg.) 25 Box Jumps (60/50 in.) 30 Russian KB Swings (24/16 kg) * Everyone feeds into the Over-unders one after the other
8 min AMRAP Power Clean & Jerks
30 Power Cleans (80/55 kg.) 30 Jerks 15 Power Clean + Jerks AMRAP 8 min.
EMOM Game
Min. 1: 15 Wall Balls (9/6 kg.) Min. 2: 45-sec. Plank Hold Min. 3: 15 DB Slam (15/10 kg.) Min. 4: 45-sec. Supine Plank Hold Min. 5: 15 Back Squats (40/30 kg.) 5 Rounds
Bike Pull ups Push ups Sit-ups
40/30-cal. Bike Then: 8 Pull-ups 12 Push-ups 16 Anchored Sit-ups 5 Rounds
KB OH Carry KB Snatch
100-m KB Overhead Carry (16/12 kg) 10 KB Snatches (5 on each side) 100-m Row 200-m KB Overhead Carry 20 KB Snatches 200-m Row 300-m KB Overhead Carry 30 KB Snatches 300-m Row 400-m KB Overhead Carry 40 KB Snatches 400-m...
Weighted Pistols
8 DB Weighted Pistols (4 each leg) (10/5 kg.) 8 DB Renegade Rows AMRAP 4 min. Rest 1 min. 100-m Plate Pinch Carry (10/5 kg.) 8 Plate Lunges AMRAP 4 min. Rest 1 min. 8 Front-rack Lunges (4 each leg) (35/25 kg.) 8 Bent-ove...
Shuttle Run Burpee Knees-to-elbows DB Clusters
27 x 20-m Shuttle Run 24 Burpee Knees-to-elbows 21 DB Clusters (22.5/15 kg.) 18 x 20-m Shuttle Run 15 Burpee Knees-to-elbows 12 DB Clusters 9 x 20-m Shuttle Run 6 Burpee Knees-to-elbows 3 DB Clusters
9-15-21OH squats and SDHP Rope Climbs
9-15-21 Overhead Squats (40/25 kg.) Sumo Deadlift High Pulls 3 Rope Climbs between each round
Shoulder-to-overheads Double-unders
7 Shoulder-to-overheads (60/40 kg.) 25 Double-unders AMRAP 9 min.
Running Nasty Girls
400-m Run 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans (60/40 kg.) 3 Rounds
Ext Walk Jump Burpee
1 min. Good Morning 1 min. Handstand Walk 1 min. Box Jumps (60/50 cm.) 1 min. Burpees 1 min. Rest 4 rounds
DB Deadlift Chainsaws Devil’s Presses
16 DB Suitcase Deadlifts (22.5/15 kg.) 12 DB Chainsaws 9 DB Devil’s Presses 5 rounds
Team workout
4 x 200-m Object Carry 50-m Bear Crawl + 50-m Crab Walk P2 performs AMRAP Push-ups Switch Then, while P1 performs: 50-m Bear Crawl + 50-m Crab Walk P2 performs AMRAP GHD Sit-ups Switch 3 total rounds
Squat Clean + Jerк ЕМОМ
1 Squat Clean + Jerk EMOM 10 min. 3 Squat Clean + Jerks EMOM 10 min.
175 Pull-ups
100 Pull-ups Every time you break, perform 5 Over-unders 50 Chest-to-bar Pull-ups Every time you break, perform 5 Over-unders 25 Strict Pull-ups Every time you break, perform 5 Over-unders
Jumps Lunge Squat holds Run
10 Broad Jumps 20 Walking Lunges 1-min. KB Goblet Bottom-of-squat Hold (16/12 kg) 100-m Run AMRAP 12 min.