02
04
2023
DB split cleans and run
2 rounds 800m run 32 DB split cleans (2×22.5/15kg)
01
04
2023
Swing Goblet Squats
For time: 30 KB Russian swings (24/16kg) 30 KB goblet squats 100m bottom-up KB carry 20 KB Russian swings (24/16kg) 20 KB goblet squats 150m bottom-up KB carry 10 KB Russian swings (24/16kg) 10 KB goblet squats 200m bott...
31
03
2023
Bike jumps v-ups
3 rounds for reps 2 min: Bike for cals 2 min: Box jumps (76/60cm) 2 min: MB v-ups (9/6kg)
30
03
2023
Pull-ups HSPU Back Squats
AMRAP 20 min 5 strict pull-ups 10 handstand push-ups 15 back squats (20/15kg)
29
03
2023
Run and row
3 rounds 400m run 500m row Rest 4 min 200m run 250m row Rest 2 min
28
03
2023
Lunges and Jerks
5 rounds 6 front rack lunges (70/50kg) 6 jerks
26
03
2023
Hang Power Cleans, Deadlifts TTB
AMRAP 24 min 9 hang power cleans (70/50kg) 15 deadlifts Every 3 rounds complete, 20 toes-to-bars
25
03
2023
DUs Thrustes Bupees
8 Rounds (each partner) I go you go one round each 30 double-unders 8 Thrusters (60/40kg) 8 Burpees
24
03
2023
GTO Runs box
4 min plate ground to overhead (20/10kg) 3 min shuttle runs (20m) 2 min box jumps (60/50cm) 1 min box around the worlds 2 min box jumps (60/50cm) 3 min shuttle runs (20m) 4 min plate ground to overhead (20/10kg)
22
03
2023
30 sec on/30 sec off
4 Rounds of: 30 sec on/30 sec off L-sit Parallette pass-throughs Hip extensions Superman
21
03
2023
Wall ball Power Snatch
AMRAP 15 min 21 wall balls (9/6kg) 7 hang power snatches (50/35kg) 5 Bar muscle-ups
20
03
2023
Single-unders
For time: 100 single-unders 25 woman-makers (22.5/15kg) 100 single-unders 50 KB Swings (32/24kg) 100 single-unders
19
03
2023
Dumbell and Med ball
4 Rounds 400m DB farmers carry (22.5/15kg) 25 DB power cleans 400m MB carry (9/6kg) 25 wall balls
18
03
2023
DUs SDHP
AMRAP 16 min 50 double-unders 10 sumo deadlift high-pulls (50/35kg) 5 sets 1 min weighted planks
17
03
2023
DB Fran
21-15-9 DB thrusters (22.5/15kg) Chest-to-bar pull-ups
16
03
2023
Mini chipper
For time: 800m run 20 OH squats (50/35kg) 1k row 20 power snatches 60/45 Cals air bike 20 hang power snatches
15
03
2023
Sit-ups Lunges Box Jumps
Every 1:30 min. x 10 rounds 12 DB sit-ups 12 MB reverse lunges (9/6 kg) 12 box jumps (50cm)