28
07
2021
FMS
5 HSPUs 6 Toes-to-bars 7 Thrusters (40/25 kg.) EMOM for as long as possible
27
07
2021
Row Bike DUs
1-2-3-2-1 min. of: Row Assault Bike Double-unders
25
07
2021
Fast partners DU’s
In partners: While P1 performs 75 Double-unders P2 performs AMRAP Over-unders Switch While P1 performs 50 Double-unders P2 performs AMRAP V-ups Switch While P1 performs 25 Double-unders P2 performs AMRAP Air Squats Switc...
24
07
2021
Chewbacca
1k Row 50 Wall Balls (9/6 kg.) 40 Box Jumps (60/50 cm.) 30 Ring Push-ups 40 KB Swings (24/16 kg.) 50 MB Cleans 1k Row
23
07
2021
Handstand Walk
200 Single-unders 45 m. Handstand Walk 50 Single DB Step-ups (22.5/15 kg.) 150 Single-unders 30 m. Handstand Walk 40 DB Step-ups 100 Single-unders 15 m. Handstand Walk 30 DB Step-ups 50 Single-unders 7.5 m. Handstand Wal...
22
07
2021
Back Squats Back-rack Carry
25 DB Back Squats (22.5/12 kg.) 100-m DB Back-rack Carry 5 Rounds * Each round is performed unbroken
21
07
2021
Power Clean+Jerk
Find a heavy 3-rep Power Clean + Jerk 2 Hang Power Cleans 2 Jerks 2 Clean + Jerks AMRAP 9 min. * Use 85% of their 3-rep Clean + Jerk
20
07
2021
The Bar 6-5-4-3-2-1
6-5-4-3-2-1 reps of: Hang Power Snatches (60/40 kg.) Chest-to-bar Pull-ups 6-5-4-3-2-1 reps of: Front Squats (70/50 kg.) Toes-to-bars 6-5-4-3-2-1 reps of: Deadlifts (100/70 kg.) Handstand Push-ups 1-mile Run
19
07
2021
Push Pull Jump workout
10 Push-ups 10 Inverted Rows 20 Lateral Jumps over Parallettes 10 Parallette Pass-throughs AMRAP 10 min.
18
07
2021
Burpee Wall Balls
4-8-12-16-20-24……….. Burpee Wall Balls (9/6 kg.) Med. ball Good Mornings Jumping Pull-ups As far as possible in 16 min.
17
07
2021
4×4 Bike
4 min. Assault Bike 4 Hang Squat Cleans (40/30 kg.) 6 Power Cleans 8 Knees-to-elbows 4 rounds 4 min. Assault Bike
14
07
2021
Bear Crawl Push Presses Hold Overhead
50-m Bear Crawl 15 DB Push Presses (17.5/10 kg.) 30-sec. DB Hold Overhead rest 10 rounds
13
07
2021
Pain Optional
EMOM 12 min. 3 Front Squats (100/70 kg.) AMRAP Muscle-ups for the remaining minute
12
07
2021
Run400 Lunge Jump 21-15-9
21-15-9 400-m Run Walking Lunges with DBs by side (22.5/15 kg.) Box Jumps (60/50 cm.)
11
07
2021
Deadlift Squat Clean EMOM
8 Deadlifts 4 Squat Cleans (60/40 kg.) EMOM 10 min.
10
07
2021
“Jumping JT”
21-15-9 HSPUs 2x Double-unders Ring Dips 2x Double-unders Push-ups 2x Double-unders *Double the reps of double-unders.
09
07
2021
Run KB Swings unbroken
800-m Run 60 KB Swings unbroken (20/12 kg) Rest 1 min. 600-m Run 50 KB Swings unbroken Rest 1 min. 400-m Run 40 KB Swings unbroken Rest 1 min. 200-m Run 30 KB Swings unbroken