25
05
2020
Post-Covid Murph
Run 400m. AMRAP 20 min. 10 Pull-ups 15 Push-ups 20 Air Squats Run 400m.
24
05
2020
3.5K Row
Row 500/400m KB Swings (24/16) 30 reps 7 Rounds
23
05
2020
Pistols&Triple-unders
10 Alt Pistols 10 Inverted ring rows 10 SDHP (40/25 kg.) 10 Triple-unders 5 Rounds
22
05
2020
100 Thrusters
100 Thrusters (60/40 kg.) EMOM perform 5 burpees
21
05
2020
DB Fun
12 DB Lunges 12 Alt. DB Snatch 24 Lateral DB Jump-overs AMRAP 12 min.
20
05
2020
Bent over row& Weighted Dip
4 Bent over row 4 Weighted Dip Every 2 minutes. 8 Rounds
19
05
2020
TBT-S2O-Rest-TBT-HangClean
6 Toes-to-bar 6 Push Jerk (60/40 kg.) 5 Rounds Rest 3 min. 6 Toes-to-bar 6 Hang Power Clean (60/40 kg.) 5 Rounds
18
05
2020
AMRAP Kelly
400 m run 30 Box Jumps (60/50 cm.) 30 Wall Ball (9/5 kg.) AMRAP 25 min.
13
03
2020
Triple Terror
30 Front-rack Reverse Lunges (40/25 kg.) 60 Lateral Bar Jump-overs 30 Barbell Wipers
12
03
2020
Hang Power Clean & Wall Balls
10 min. Window: 3 rep Hang Power Clean Then, 6 Hang Power Cleans (80/55 kg.) AMRAP Wall Balls (9/5 kg.) in the remainder of 2 min. 5 Rounds
11
03
2020
5-10-15
5 Burpee Box Jumps (60/50 cm.) 10 Toes-to-bars 15 Hip Extensions 5 Rounds
10
03
2020
5-5-5 Back Front Squats
Back Squats 5-5-5 Front Squats 5-5-5
09
03
2020
Row-DB Snatch
500-m Row 20 Alt. DB Power Snatches (22.5/15 kg.) Rest 2 min. 4 Rounds
08
03
2020
Slam-SHDP-Push Press
10 DB Slam (17.5/7.5 kg.) 10 SDHP (40/25 kg.) 10 Push Presses AMRAP 10 min.
07
03
2020
Partner Schmalls
800-m Run Then, 2 rounds of: 50 Burpees 40 Pull-ups 30 Alt. Pistols 20 KB Swings AS (24/16 kg) 10 Handstand Push-ups Then, 800-m Run
06
03
2020
Bike-OH Squats-Superman Hold
Minute 1: 15/12-Cal. Bike Minute 2: 10 Overhead Squats (50/35 kg.) Minute 3: 45-sec. Superman Hold 4 Rounds
05
03
2020
12-24 Fast Legs
12 Hang Squat Cleans (35/25 kg.) 24 Box Jumps (60/50 cm.) 3 Rounds
04
03
2020
Power Snatches & Rope Climbs
9-6-3 Power Snatches (70/50 kg.) 2 Rope Climbs Rest 2 min. 12-9-6 Power Snatches (60/40 kg.) 2 Rope Climbs
03
03
2020
10-20-30-40…
10-20-30-40… Double-unders DB Front Squats (20/10 kg.) Push-ups As far as possible in 15 min.