25
09
2020
Bent-over-row 5×3 Dips 5×5
Bent-over Rows 3-3-3-3-3 Dips 5-5-5-5-5
24
09
2020
Farmers Carry OH Squats Jump-overs
100-m Single Arm Farmers Carry – Left Arm (22.5/15 kg.) 10 Overhead Squats (50/35 kg.) 30 Lateral Barbell Jump-overs 100-m Single Arm Farmers Carry – Right Arm 20 Back Squats 30 Lateral Barbell Jump-overs AMRAP 25 min.
23
09
2020
4×5 min. Run and
In the first 5 min., perform: Run 400 m 50 Walking Lunges In the second 5 min., perform: Row 500 m 40 Knees-to-elbows In the third 5 min., perform: Run 400 m 30 Box Jump-overs (60/50 cm.) In the fourth 5 min., perform: R...
22
09
2020
Clusters and Hang Power Snatches
8-6-4-2 Clusters (70/50 kg.) Hang Power Snatches
21
09
2020
Double-unders and Toes through Rings
50 Double-unders 25 Toes through Rings 3 rounds
20
09
2020
Row Squat Clean Jerk Row
Row 1-k 10 Squat Cleans (60/40 kg.) Row 500 m 10 Push Jerks Row 250 m 10 Squat Clean and Jerks
18
09
2020
Deadlifts SA Russian Swings Wall ball
5 Deadlifts (125/85 kg.) 10 KB Single-arm Russian Swings – 5 each side (16/12 kg) 15 Wall Balls (9/5 kg.) AMRAP 10 min.
17
09
2020
3-Point Shuttle Run
10 x 3-point Shuttle Runs (20 m) 20 Box Jumps (60/50 cm.) 10 Jumping DB Back Squats (22.5/15 kg.) 5 Rounds
15
09
2020
Don’t Touch My Quads!
50 Front Squats @ 3/4 BW Every time you put the Barbell down, perform 25 Double-unders Rest 2 min. 40 Front Squats @ BW Every time you put the Barbell down, perform 25 Double-unders
14
09
2020
3x 5 min. EMOM
10 Burpees EMOM 5 min. 10 Power Snatches (40/30 kg.) EMOM 5 min. 10 Toes-to-bars EMOM 5 min.
13
09
2020
8-10-12
8 Burpees 10 DB Goblet Squats (22.5/15 kg.) 12 DB Lateral Step-ups (6 each side) AMRAP 12 min.
12
09
2020
Power Clean&Jerk Bear Crawl
In partners, perform: P1: 3 min. Heaviest 3-Rep Power Clean + Jerk P2: DB’s Bear Crawl for distance Switch P1: 3 min. Heaviest 5-Rep Power Clean + Jerk P2: DB’s Bear Crawl for distance (lighter than previous...
11
09
2020
Barbell Walking Lunges Barbell Wipers
10 Barbell Walking Lunges (20/15 kg.) 20 Barbell Wipers Every 4 min., add 5/2.5 kg. (total) As far as possible in 16 min.
09
09
2020
Double-unders and Front-rack Carry
35 Double-unders 200-m KB Front-rack Carry (24/16 kg) AMRAP 12 min. Then, immediately after AMRAP perform: 750-m Row
08
09
2020
Hang Squat Snatch
Find Heaviest Load for: 3 Hang Squat Snatch + 1 Overhead Squat
07
09
2020
Michael
Run 800 m 50 Hip Extensions 50 Sit-ups 3 Rounds
06
09
2020
Max set unbroken Chest-to-bar Pull-ups
Max set unbroken Chest-to-bar Pull-ups Row 500 m 3 rounds