03
01
2021
Run Hang Squat Snatch
In Partners: While Partner 1 Runs 400 m Partner 2 needs to perform 3 heavy Hang Squat Snatch (unbroken) during that time. Switch for AMRAP 20 min.
02
01
2021
DU’s TGU Plank Taps
75 Double-unders 10 Alt. TGU (16/12 kg.) 40 KB Plank Taps 3 Rounds
01
01
2021
Weighted Good Mornings
21-27-32 Weighted Good Mornings (30/20 kg.) Alt. DB Power Snatch (22.5/15 kg.)
31
12
2020
Medicine Balls
25 Wall Balls 15 Push Presses (50/35 kg.) 3 Rounds 25 MB Walking Lunges 150-m MB Bear-hug Carry 3 Rounds With time remaining in 25 min., perform AMRAP: 12 Wall Balls 9 Push Presses 12 MB Walking Lunges 100-m MB Bear-hug...
30
12
2020
Partner “King Kong”
1 Deadlift (140/100 kg.) 2 Muscle-ups 3 Cleans (80/60 kg.) 4 Handstand Push-ups 8 Rounds
29
12
2020
Bodyweight Gone Bad
1 min.: Rope Climbs 1 min.: Burpee Box Jumps 1 min.: Sit-ups 1 min.: Walking Lunges 1 min.: Rest 3 Rounds
27
12
2020
Unbroken Squat&Pull
2-4-6-8-10… Unbroken DB Back Squats (25/20 kg.) Unbroken Chest-to-bar Pull-ups
26
12
2020
Partner Tabata-ish Workout
Bear Crawl DB Hang Power Snatches(22.5/15) Shuttle Sprints DB Sumo Deadlift High Pulls
25
12
2020
Speedskaters
20 Speedskaters 15 Jumping Air Squats 10 Push-ups 5 V-ups AMRAP 14 min.
24
12
2020
Row&Climb
1k Row 5 Rope Climbs Rest 2 min. 750-m Row 4 Rope Climbs Rest 2 min. 500-m Row 3 Rope Climbs Rest 2 min. 250-m Row 2 Rope Climbs
23
12
2020
Press&Push Presses
Press 1-1-1-1-1 Push Presses 5-5-5-5-5
22
12
2020
12 Days of Christmas
1 Power Clean & Jerk 2 Bar Muscle-ups 3 Front Squats 4 Toes-to-bars 5 Ring Dips 6 Box Jumps (60/50 cm.) 7 Pull-ups 8 Deadlifts 9 KB Swings (24/16 kg) 10 Sit-ups 11 Burpees 12 Overhead Lunges Barbell Load: 70/50 kg.
20
12
2020
Strict Handstand Push-ups
21-15-9 Strict Handstand Push-ups DB Lateral Stationary Step-ups (each side) (17.5/10 kg.) 200-m Single-arm DB Overhead Carry
19
12
2020
What Just Happened?
Row 500 m. 7 Overhead Squats (75/50 kg.) Rest 3 min. 4 Rounds
18
12
2020
30 Ring Muscle-ups
30 Ring Muscle-ups Every time you break, perform: 20 Unbroken KB Swings (24/16 kg)
17
12
2020
Triple D
20 DB Deadlifts 50 Double-unders 20 DB Thrusters 50 Double-unders 20 Burpees 50 Double-unders 20 DB Squat Cleans 50 Double-unders 20 DB Devil’s Presses AMRAP 24 min. DB: 22.5/15 kg.
16
12
2020
Ring Rows Lunge
10 Inverted Ring Rows 10 Front-rack Lunges (50/35 kg.) 5 Rounds
15
12
2020
Power Lifts Max
1-rep Max Back Squat 1-rep Max Bench Press