17
08
2021
55 reps of:
10-9-8-7-6-5-4-3-2-1 Hang Squat Snatches (70/50 kg.) Plate Handstand Push-ups Inverted Ring Rows
16
08
2021
DB Thrusters Lateral Box Jumps Triple-unders
20 DB Thrusters (22.5/15 kg.) 40 Lateral Box Jumps (60/50 cm.) 20 DB Thrusters 40 Triple-unders Rest upwards of 5 min. Find a heavy 5-rep Thruster
15
08
2021
30 min Chipper
30/20-cal. Bike 20 Power Cleans (50/35 kg.) 10 L Pull-ups 600-m Run 20 KB Swings (24/16 kg) 10 Parallette Pass-throughs AMRAP 30 min.
14
08
2021
Max set Push Presses
200-m Plate Carry/Run (10/5 kg.) 35 Double-unders Max set Push Presses (40/30 kg.) 5 Rounds
13
08
2021
TTB Burpee Box Jumps Bar MU
14 Toes-to-bars 10 Burpee Box Jumps (60/50 cm.) 7 Bar Muscle-ups 3 rounds
12
08
2021
Tabata Row HSPU Row
Tabata Row Handstand Hold Row Strict Handstand Push-ups
11
08
2021
Squat Snatches EMOM
Squat Snatches 5-5-5 3 Squat Snatches (Use 5-rep load) EMOM 10 min.
10
08
2021
Single-arm DB
200-m Single-arm Farmers Carry (left arm) (22.5/15 kg.) 12 Single DB Front Squats (left arm) 200-m Single-arm Farmers Carry (right arm) 12 Single DB Front Squats (right arm) Perform 1 round every 5 min. 4 rounds
09
08
2021
Deadlift EMOM
1 Deadlift EMOM 10 min. 3 Deadlifts EMOM 10 min.
08
08
2021
Partner Sit-ups
In partners: Sit-up Ball Throws (9/6 kg.) AMRAP 3 min. 100 DB Good Mornings (10/7.5 kg.) 100 Leg Throws 100 Synchronized Lateral Parallette Jumps 800-m MB Carry Sit-up Ball Throws (9/6 kg.) AMRAP 3 min.
06
08
2021
10-10 Chest-to-bar Pull-ups Handstand Push-ups
150 Double-unders 10 Chest-to-bar Pull-ups 10 Handstand Push-ups 5 rounds 150 Double-unders
05
08
2021
Pause Back Squats 3-3-3-3-3
Pause Back Squats 3-3-3-3-3 Max set Back Squats at BW
04
08
2021
Ring Push-up Hold Wall Balls Ring Push-ups
60-sec. Ring Push-up Hold 30 Wall Balls (9/6 kg.) 15 Ring Push-ups 30-sec. Ring Push-up Hold 20 Wall Balls 10 Ring Push-ups 15-sec. Ring Push-up Hold 10 Wall Balls 5 Ring Push-ups AMRAP 15 min.
03
08
2021
Fast Deadlifts
9 Deadlifts (125/80 kg.) 15 Sit-ups 21 Box Jumps (60/50 cm.) Rest 1 min. 3 rounds
02
08
2021
Run Single-arm KB Hang Power Cleans
400-m Run 12 Single-arm KB Walking Lunges (16/12 kg) 12 Single-arm KB Push Presses 12 Hang Power Cleans (40/30 kg.) AMRAP 24 min.
01
08
2021
partner AMRAP Squat Cleans Muscle-ups
In partners, perform AMRAP 14 min. of both movements: Squat Cleans (80/60 kg.) Muscle-ups * They can use any order and rep scheme they like * Only one person on each movement at a time
31
07
2021
Run Sit-ups Run Slam
200-m Run In time remaining of 2 min. perform AMRAP Sit-ups Rest 1 min. 3 Rounds 400-m Run In time remaining of 4 min. perform AMRAP DB Slams (15/7.5 kg.) Rest 1 min. 3 Rounds
30
07
2021
Rounds of Cindy
5-4-3-2-1 Rounds of Cindy 200-m Farmers Carry (heavy)
29
07
2021
47-32-21-9
47 DB Deadlifts (22.5/15 kg.) 32 Single-arm DB Snatches 21 Broad Jumps 9 Rope Climbs