01
03
2020
Row – Muscle ups – Sit ups
1-k Row 12 Muscle-ups 46 GHD Sit-ups 750-m Row 9 Muscle-ups 32 GHD Sit-ups 500-m Row 6 Muscle-ups 24 GHD Sit-ups
29
02
2020
Push-ups Goblet Squats
In Partners: 100 Push-ups 100 Goblet Squats (24/16 kg) * Break up however you like; both teammates can be working on separate movements at once.
28
02
2020
Heavy Nancy
400-m Run 15 Overhead Squats (60/40 kg.) 5 Rounds
27
02
2020
Carry Plank Box-overs
200-m Single-arm Farmers Carry – Left (22.5/15 kg.) 1-min. Supine Plank Hold 12 Burpee Box Jump-overs (60/50 cm.) 200-m Single-arm Farmers Carry – Right 1-min. Plank Hold AMRAP 16 min.
26
02
2020
Press Push Press Push Jerk
Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1
25
02
2020
Run and Slam
20 Shuttle Runs (10 m) 20 Slam Balls (10/7 kg.) AMRAP 8 min. Rest 2 min. 5 Bear Crawl (10 m) 10 Slam Balls (12/10 kg.) AMRAP 8 min.
24
02
2020
The Don
66 Deadlifts (50/35 kg.) 66 Box Jumps (60/50 cm.) 66 Kettlebell Swings (24/16 kg.) 66 Knees-to-elbows 66 Sit-ups 66 Pull-ups 66 Thrusters (25/15 kg.) 66 Wall Balls (9/5 kg.) 66 Burpees 66 Double-unders
23
02
2020
Power Snatch and Burpees
10 Power Snatches (60/40 kg.) 10 Burpees 10 Power Snatches (50/35 kg.) 10 Burpees 10 Power Snatches (35/25 kg.) 10 Burpees
22
02
2020
Jump-Jerk-Jump
Min. 1: Double-unders Min. 2: Push Jerks (40/25 kg.) Min. 3: Box Jumps (60/50 cm.) Min. 4: Rest 5 Rounds
21
02
2020
Air Squats and Strict Pull-ups
50 Air Squats 10 Strict Pull-ups 3 Rounds
20
02
2020
1-min. on/1-min. off:
1-min. on/1-min. off: Power Cleans (60/40 kg.) 5 Rounds
19
02
2020
Row-Run-Pull
500-m Row 400-m Run 16 Inverted Ring Rows 3 Rounds
18
02
2020
Sholders en Fuego
10 Handstand Push-ups 8 DB Front Squats (22.5/17.5 kg.) 6 DB Thrusters 4 DB Push Presses AMRAP 18 min.
17
02
2020
50 Back Squats
50 Back Squats (80/60 kg.) * Every time you put the barbell down, perform 5 Over-unders (60/50 cm.)
16
02
2020
Partner Workout – Team of two
Max Double-unders AMRAP 5 min. Max Rounds: 10 SA KB OH Walking Lunges (24/16 kg) 10 SA KB Shoulder-to-Overhead AMRAP 5 min. Max Cal. Bike AMRAP 5 min.
15
02
2020
Carry-Hip Ext – DB Power Clean
100-m Barbell Carry (BW) 25 Hip Extensions 12 DB Power Cleans (22.5/15 kg.) Rest 2 min. 4 Rounds
14
02
2020
Medicine Ball
200-m Overhead Med.Ball Carry (9/5 kg.) Then: 30 Wall Balls 20 MB Sit-ups 3 Rounds 200-m Overhead Med.Ball Carry (9/5 kg.)
13
02
2020
Row-Push Press-Burpees-TGU
Row 25/15 Cal. 10 Push Presses (50/35 kg.) 10 Burpees With time remaining in 5 min. perform: Alt. DB Turkish Get-ups (17.5/10 kg.) 3 Rounds
11
02
2020
Run and Pull-up
Run 800 m 25 Pull-ups Run 600 m 10 Bar Muscle-ups Run 400 m