29
08
2019
Front-Rack Lunges DB Slam
2 Front-Rack Lunges (60/40 kg.) 3 DB Slam (12.5/7.5 kg.) Add 2 Front-Rack Lunges and 3 Slam Balls every round As far as possible in 22 min.
28
08
2019
RowRun Couplet
750-m Row 200-m Run Rest 2 min. 500-m Row 400-m Run Rest 2 min. 250-m Row 600-m Run
27
08
2019
Farmers Carry DB
400-m Single-Arm Farmers Carry 40 DB Front Squats (22.5/15 kg.) 30 DB Anchored Sit-ups 20 DB Squat Cleans 400-m Single-Arm Farmers Carry *Use 1 DB for Squats and Cleans.
26
08
2019
Press Push-Press Push Jerk
Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1
25
08
2019
Double-unders DB Alt. Deadlift
20 Double-unders 10 DB Alt. Deadlift/Rows (17.5/10 kg.) Every 90 sec. 10 Rounds
24
08
2019
21-15-9 DB Thrusters 12-9-6 Rope Climbs
21 DB Thrusters (22.5/15 KG.) 12 Rope Climbs 15 DB Thrusters 9 Rope Climbs 9 DB Thrusters 6 Rope Climbs
23
08
2019
Squat Snatch 1-1-1
Snatch Balance 1-1-1-1-1 Squat Snatch 3-3-3-1-1-1
22
08
2019
Run Lateral Box Jump Overs Parallette Pass Throughs
100-m Run 20 Lateral Box Jump Overs (60/50 cm.) 200-m Run 20 Parallette Pass Throughs 300-m Run 10 Lateral Box Jump Overs (60/50 cm.) 10 Parallette Pass Throughs 400-m Run
21
08
2019
Candlesticks MB Step-ups Heel Taps
5 Candlesticks 10 MB Step-ups (9/5 kg.) 15 Heel Taps AMRAP 15 min.
20
08
2019
DB Devils Presses Chest-to-Bar Pull-ups
4 DB Devils Presses (22.5/15 kg.) 6 Chest-to-Bar Pull-ups 10 rounds
19
08
2019
2-k Row DB Hang Power Cleans Ring Dips
2-K Row In what is remaining of 20 min., perform AMRAP: 12 DB Hang Power Cleans (2x 22.5/15 kg.) 7 Ring Dips
18
08
2019
50-50-400-50-50 Partner Med ball chipper
In Partners: 50 Squat and Throw MB Over Pull-up Rig to each other 50 MB Sit-up Throws 400-m MB Bear Hug Carry (switch as needed) 50 Russian Twist Throws to each other 50 Partner Wall Balls AMRAP 25 min. MB (9/5 kg.)
17
08
2019
21-15-9 Deadlift Box jumps Run
21-15-9 Deadlifts (125/85 kg.) Box Jumps (76/60 cm.) 600-m Run
16
08
2019
Assault Bike OH Squats
2 min. Assault Bike 2 min. OH Squats (30/20 kg.) 2 min. Shoulder-to-Overhead *Assault Bike intervals
14
08
2019
HSPU V-ups Cleans 4 AMRAPs
3 Strict HSPU 5 Plate V-ups (10/5 kg.) 7 Power Cleans (40/25 kg.) AMRAP 4 min. Rest 1 min. 4 Rounds
13
08
2019
EMOM DU Side Plank Cossack Squats
Min. 1: 50 Double-unders Min. 2: Side Plank Hold (L) Min. 3: 50 Double-unders Min. 4: Side Plank Hold (R) Min. 5: 10 Weighted Cossack Squats (1 x 20/15 kg.) 5 Rounds
12
08
2019
Burpees and Hang Power Snatches
10 Lateral Burpees Over Barbell 10 Hang Power Snatches (35/25 kg.) 5 Rounds *Every 90 sec., perform 10 Mountain Climbers
11
08
2019
Row Pull up K2E
500-m Row 8 Pull-up + Knees-to-Elbows Rest 1 min. 5 Rounds 1 rep = 1 Pull-up+1 K2E
10
08
2019
Banded sprinter
100-m Band sprint & brake Then: 50-m Plate OH Walking Lunge (10/5 kg.) 50-m Broad Jump 4 Rounds Then: 100-m Band sprint & brake