10
02
2020
21-15-9 Front Squats and Deadlifts
21-15-9 Front Squats (60/40 kg.) Deadlifts 40 Unbroken KB Swings after each round (24/16 kg)
09
02
2020
Burpees Over Bar Power Snatches
30 sec. Lateral Burpees Over Bar 30 sec. Power Snatches (35/20 kg.) 30 sec. Rest 10 Rounds
08
02
2020
200-200-20
200-m Run 200-m MB Carry (9/5lb.) 20 Thrusters (40/25 kg.) 5 Rounds
07
02
2020
Max Weighted Pull-up
1 rep Max Weighted Pull-up Then, 1 Weighted Pull-up 3 Chest-to-bar Pull-ups Add 1 Weighted Pull-up and 3 C2B Pull-ups each round *Perform 1 Rope Climb after each round As far as possible in 12 min.
06
02
2020
Jump-Lunge-Jump-Squat
18 Box Jumps (60/50 cm.) 15 Front-rack DB Walking Lunges (20/10 kg.) 12 Box Jumps 9 Pistols (each side) 3 Rounds
05
02
2020
Grip City
100-m Unbroken Farmers Carry 5 Devil’s Presses (20/10 kg.) AMRAP 10 min.
04
02
2020
Squat Clean Complex
Squat Clean Complex 1 Hang Squat Clean 1 Front Squat 1 Squat Clean 5 sets Then: 1 min. on/1 min. off: Squat Cleans (50/35 kg.) 5 rounds
03
02
2020
DU-Wall ball-TTB
25 Double-unders 15 Wall Balls (20/14 lb.) 10 Toes-to-bars 5 rounds
02
02
2020
Row – 5 unbroken Hang Squat Snatches
In Partners: P1 Rows 500 m. P2 performs 5 unbroken Hang Squat Snatches Switch AMRAP 20 min.
01
02
2020
30-20-10 Handstand walk
30-20-10 Ring Push-ups DB Step-ups (22.5/17.5 kg.) (60/50 cm.) 7.5 m. Handstand Walk after each round
31
01
2020
200 Single-unders 21-15×3 200 SU
200 Single-unders 21 Hang Power Cleans (40/25 kg.) 15 Shuttle Runs (10 m) 3 rounds 200 Single-unders
30
01
2020
Heavy #2
EMOM 12 min. 3 Front Squats (100/70 kg.) AMRAP Muscle-ups for the remainder of min.
29
01
2020
Tabata Jumping Air Squats
Tabata Jumping Air Squats Mountain Climbers 2 min rest 50-40-30-20-10 Unbroken Seated Wall Throw Sit-up (6/4 kg.)
28
01
2020
The Fast and the Furious
20 Burpees 400-m Run 20 Pull-ups 3 rounds
26
01
2020
40-40-40-20-40-40-40 reps of:
40 Jumping Chest-to-bar Pull-ups 40 KB Split Jerks – Left (16/12 kg) 40 Lateral Box Jumps (20 in.) 20 TGU 40 Parallette Pass-throughs 40 KB Split Jerks – Right 40 Jumping Chest-to-bar Pull-ups
25
01
2020
SDHP Front-rack Lunges
In Partners: 6 SDHP (40/25 kg.) 6 Alt. Front-rack Lunges 8 Rounds (4 each) 400-m Barbell Carry AMRAP 25 min.
21
01
2020
Double-unders Single-arm DB Thrusters
30-35-40-45-50 Double-unders Single-arm DB Thrusters (22.5/15 kg.) In between each round, perform 200-m MB Run (9/5 kg.)