13
03
2023
Deadlifs – Holds – Burpees – Squats
5 Rounds 5 Deadlifts (120/80kg) 30 sec barbell hold at top of deadlift 12 Burpees over the barbell 15 KB goblet squats (24/15kg)
12
03
2023
Bear crawl
5 rounds 14 DB single arm push press (22.5/15kg) 15m. bear crawl 10 chest-to-bar pull-ups 15m. bear crawl 5 ring muscle-ups 15m. bear crawl
11
03
2023
Suitcase deadlift and Back squats
AMRAP 14 min 1 back squat (80% 1RM) 10 Suitcase deadlift (5 on each side) (25/20kg) 100m single-arm farmers carry Each round add 1 back squat
10
03
2023
Max set bench press
2 Rounds Max set bench press (70% 1RM) -Rest 2 min- Max set bench press (60% 1RM) -Rest 2 min- Max set bench press (50% 1RM) -Rest 2 min- 10-9-8-7-6-5-4-3-2-1 Clapping push-ups MB sit-ups (9/6kg)
09
03
2023
Kettlebell
5 Rounds 10 KB Overhead walking lunge (24/16kg) 30 sec KB front rack hold IN a squat position 10 KB thrusters
07
03
2023
DISSECTED KELLY
AMRAP 20 min 200m run 15 wall balls (9/6kg) 15 box jump (60/50cm) 200m run 15 wall balls (9/6kg) 15 box jump (60/50cm)
05
03
2023
double-unders sit-ups back squats
AMRAP 10 min 30 double-unders 15 sit-ups 10 back squats (60/40kg)
04
03
2023
Walking lunges
5 Rounds – AMRAP 2 min P1 performs: DB walking lunges (22.5/15kg) While P2 performs: 5 toes-to-bars 5 ring dips -Switch-
03
03
2023
Open Workout 23.3
Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) If completed before the 6-minute time cap...
02
03
2023
Bike OH Squats HS hold
4 Rounds Minute 1: 16/13 cals air bike Minute 2: 10 Overhead Squat (60/40kg) Minute 3: 45 sec handstand hold
01
03
2023
Rope Climbs and Barbell walk
5 rounds 3 rope climbs 1 min barbell walk (on back)
28
02
2023
DBs in Action
AMRAP 10 3 DB front squats (22.5/15kg) 3 DB thrusters 3 DB squat cleans
27
02
2023
Chipper day
For time: 400m run 50 Russian KB swings (32/24kg) 40 box jumps (24/20in) 30 KB good-mornings 20 box jump-overs 10 DB devils press (22.5/15kg) 400m run
26
02
2023
Every 5 min x 3 rounds
Every 5 min x 3 rounds: Row 20/15 cals 10 push press (60/40kg) 10 burpees In the time remaining from 5 min perform as many: DB Turkish get-ups (alternating) as possible (22.5/15kg)
25
02
2023
Run – C&Js
AMRAP 15 min While partner 1 runs 400m Partner 2 needs to perform 3 heavy squats clean and jerks (unbroken) during that time. -Switch-
24
02
2023
Open workout 23.2
Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 7.62 m. out/7.62 m. back) Add 5 burpee pull-ups after each round. Immediately following 23.2A, athletes will have 5 minutes t...
23
02
2023
KBs and Rope Climbs
21-15-9 KB goblet squats (24/16kg) KB SDHP 2 rope climbs between each round
22
02
2023
Squat Day
Back squat 1 – 1 – 1 Front squat 3 – 3 – 3 Overhead squat 5 – 5 – 5