05
09
2020
Eight Pack
1-10 Over-unders 10-1 Deadlifts (80/60 kg.) 5 Barbell Roll-outs between sets
04
09
2020
Run with Dumbell
Odd Rounds Run 200 m With the time remaining in 2 min., perform: DB Slams (12/7.5 kg.) Even Rounds Run 100 m with Dumbell With the time remaining in 2 min., perform: Goblet Squats with Dumbell 3 Rounds Partially Loaded O...
03
09
2020
DB Power Snatches
21-15-9 Alt. DB Power Snatches (25/17.5 kg.) 42-30-18 Wall Balls (9/5 kg.)
02
09
2020
Work and Hold
50 Air Squats 45-sec. Bottom Squat Hold 35 Ring Dips 30-sec. Top of Ring Dip Hold 25 Alt. Pistols 20-sec. Bottom of Pistol Hold (each side)
01
09
2020
Bike Swing Push Presses
1 min. Cal. Bike 1 min. KB Swings (24/16 kg) 1 min. Alt. DB Push Presses (17.5/10 kg.) 1 min. Rest 5 Rounds
30
08
2020
Partner Dumbell Workout
Partner Workout: P1 Performs: 200-m Single-arm Farmer’s Carry (100 m. R + 100 m. L) P2 Performs: Single DB Thruster (switch arms as needed) Switch 3 Rounds each. Straight into: P1 Performs: 50-m DB Walking Lunges P2 Perf...
29
08
2020
Max-set Unbroken Double-unders
Max-set Unbroken Double-unders 400-m Run 12 Hang Squat Snatches (50/35 kg.) Rest 3 min. 3 Rounds
27
08
2020
Nasty Girls
50 Air Squats 7 Muscle-ups 10 Hang Power Cleans (60/40 kg.) 3 Rounds
26
08
2020
Lateral Jumps Step-ups V-ups
30 sec. Parallette Lateral Jumps 30 sec. Rest 30 sec. Med. Ball Bear Hug Step-ups (50 cm.) 30 sec. Rest 30 sec. Med. Ball V-ups (7/4 kg.) 30 sec. Rest 5 rounds
25
08
2020
Overhead Squats&Row
5 Overhead Squats (70/50 kg.) 250-m. Row 5 Rounds
24
08
2020
Everything is awesome!
3-6-9-12-15… 100-m Run Burpee Box Jumps (60/50 cm.) Handstand Push-ups * Add a 100-m Run each round As far as possible in 26 min.
23
08
2020
EMOMx2
20 Double-unders 10 DB Back Squats (22.5/15 kg.) EMOM 5 min. 20 Double-unders 10 SA DB Suitcase Deadlifts EMOM 5 min.
22
08
2020
The 500th Chipper
In partners (or as an individual): 100 Push Presses (50/35 kg.) 100 Hip Extensions with Ball (9/6 kg.) 100 Leg Throws 100 Partner Wall Balls 100 Russian Twist Tosses
21
08
2020
Bench Presses KB Snatches Row
25 Bench Presses (60/40 kg.) 30 KB Snatches (24/16 kg) 1-k Row
20
08
2020
2 Pause Front Squats + 3 Front Squats
2 Pause Front Squats + 3 Front Squats 5 Sets
19
08
2020
Rope Climb and Run
1 Rope Climb 100-m Run AMRAP 10 min.
18
08
2020
Sit-ups and Lunges
40 Parallette Pass-throughs Straight into: 15 Sit-ups 15 Barbell Reverse Lunges (40/25 kg.) 5 Rounds
17
08
2020
Quarter Gone Bad
15 sec. Thrusters (60/40 kg.) Rest 45 sec. 15 sec. Weighted Pull-ups (22.5/15 kg.) Rest 45 sec. 15 sec. Burpees Rest 45 sec. 5 Rounds