16
08
2020
90 sec. EMOM
4 Chest-to-bar Pull-ups 8 Ring Push-ups 12 Jumping Air Squats Every 90 sec. 10 Rounds
15
08
2020
Farmer’s Carry Chipper
200-m Farmer’s Carry (32/20 kg.) 30 Wall Balls (9/6 kg.) 600-m Run 30 MB Squat Cleans 500-m Row 30 MB Sit-ups 200-m Farmer’s Carry
14
08
2020
Power Clean and Jerks KB Swings
6 Power Clean and Jerks (60/40 kg.) 12 KB Swings (24/16 kg) AMRAP 6 min. Rest 2 min. 3 Rounds
13
08
2020
Bike HS Walk Front Squat
24/16-cal. Bike 15-m. Handstand Walk 30 Front Squats (40/30 kg.) AMRAP 12 min.
11
08
2020
Run Back Squats KB Complex
200-m Run 20 Back Squats (50/35 kg.) 5 KB Deadlift to Lunge (16/12 kg) 400-m Run 30 Back Squats 10 KB Deadlift + Lunges 800-m Run 40 Back Squats 15 KB Deadlift + Lunges
10
08
2020
Deception
10 Box Jumps (60/50 cm.) 5 Devil’s Presses (17.5/10 kg.) 5 Rounds
09
08
2020
Run& Deadlift
800-m Run with MB (9/5 kg.) Then: 12 Deadlifts (100/70 kg.) 400-m Run AMRAP in the time left of 24 min.
08
08
2020
DG
8 Toes-to-bars 8 DB Thrusters (15/10 kg.) 12 DB Walking Lunges AMRAP 10 min.
07
08
2020
Squat Carry and KB Clean
5 Back Squats (80/60 kg.) 100-m KB Carry (24/16 kg) 10 KB Power Cleans Rest 1 min. 4 rounds
06
08
2020
21-15-9 Pull-up HSPU
21-15-9 Pull-ups Handstand Push-ups
05
08
2020
100 DB Step-ups 200 Double-unders
100 DB Step-ups (17.5/10 kg.) Every time they break, perform 100-m Run 200 Double-unders Every time they break, perform 100-m Run
04
08
2020
Squat Clean and Jerk 1-rep Max
Squat Clean and Jerk 3-3-3-1-1-1
03
08
2020
5-4-3 Row Snatch Burpee
5 min. Row for Meters 4 min. Power Snatches (35/25 kg.) 3 min. Lateral Burpees over the Bar
02
08
2020
Around-the-world
20 DB Jump-overs 15 DB Alt. SA Thrusters (22.5/15 kg.) 10 Pike Around-the-worlds AMRAP 16 min.
01
08
2020
Run Swing GM’s Sit-up
200 m Run 20 KB Swing (24/26 kg.) 20 KB Good-morning (behind neck) 20 KB Anchored Sit-ups 5 Rounds
31
07
2020
Run Rest Squat
Max 1k Run Rest 3 min. Max Set DB Front Squat Rest 3 min. Max 400 m Run Rest 2 min. Max Set DB Front Squat Rest 2 min. Max 200 m Run Rest 1 min. Max Set DB Front Squat
30
07
2020
Shoulder Chipper
50 SA. DB Thruster – 25 reps each arm 50 SA. DB Shoulder to Overhead – 25 each arm 50 Hand-release Push-ups
28
07
2020
DB SA OH Weighted Pistols
30 Double-unders 3-min. Barbell Front-rack Hold (60/40 kg.) 30 DB SA OH Weighted Pistols (10/5 kg.) 60 Double-unders 2-min. Barbell Front-rack Hold 20 DB SA OH Weighted Pistols 90 Double-unders 1-min. Barbell Front-rack...