20
07
2019
Clean and Jerks Row
25 Clean and Jerks (70/50 kg.) 1-k Row
19
07
2019
EMOM Pass-Throughs
1 min. Parallette Pass-Throughs 1 min. Burpee Jumps Over Parallette 1 min. Overhead Plate Sit-ups (10/5 kg.) 5 Rounds
17
07
2019
21-15-9 x 3 Rounds
21 Deadlifts 15 SDHP 9 Push Presses 3 rounds Load: 40/30 kg.
16
07
2019
Ring Muscle-ups and Squats
1 Ring Muscle-up 5 Air Squats Every round, add 1 MU and 5 Air Squats AMRAP 12 min.
15
07
2019
Death by Runs and Squat Cleans
Death by Shuttle Runs and Squat Cleans (50/35 kg.) *On the Even minute add one Shuttle Run (1 x 20 m – out and back) *On the Odd minute add one Squat Clean
14
07
2019
Partner Workout
Partner Workout Row 2K (split as needed) Then: 14 Wall Balls (9/5 kg.) 7 Burpees 10 rounds *1 round each at a time. Then: 100 Ball Toss Sit-ups
13
07
2019
2 Rounds Pull-Push-Jump
6 Ring Dips 6 Strict Pull-ups 6 Jumping Air Squats AMRAP 5 min. Rest 2 min. 6 HSPU 6 Chest-to-Bar Pull-ups 12 Step-ups (60/50 cm.) AMRAP 5 min. Rest 2 min. 2 Rounds
12
07
2019
Run Squat Lunge
21-15-9-6 400-m Run (1 MB Clean + 1 MB Front Squat) (9/5 kg.) (1 KB Clean + 1 KB Lunge) (17.5/12 kg)
11
07
2019
Midline
100-m Overhead MB Carry (9/5 kg.) 20 MB Russian Twists 20 Hip Extensions 5 Rounds
10
07
2019
Thrusters Double-unders
2-4-6-8-10 … Thrusters (60/40 kg.) 15-30-45-60-75 … Double-unders AMRAP 20 min.
09
07
2019
Single arm dumbbell
Buy-in: 8 TGU (alt.) Then: 12 Alt. SA DB Hang Power Snatches (17.5/10 kg.) 12 Alt. SA Devils Presses 3 rounds Buy-out: 8 TGU (alt.)
08
07
2019
Deadlift EMOM
3 Deadlifts @ 80% EMOM for 5 min. Rest 2 min. 5 Deadlifts @ 70% EMOM for 5 min. Rest 2 min. 7 Deadlifts @ 60% EMOM for 5 min.
07
07
2019
9-6-3-Hold
9 Over-unders (60/50 cm.) 6 Hang Squat Snatches (40/25 kg.) 3 Overhead Squats 20 sec. OH Squat Hold (bottom position) 3 Rounds
06
07
2019
Assault Bike Burpees KB Shoulder-to-Overhead
30 sec. Assault Bike 30 sec. Rest 30 sec. Burpees 30 sec. Rest 30 sec. KB SA Shoulder-to-Overhead (24/16 kg) 30 sec. Rest 6 Rounds
05
07
2019
Power Snatches Wall Balls
3 Power Snatches (60/40 kg.) 9 Wall Balls (9/5 kg.) AMRAP 10 min.
04
07
2019
Farmers Carry and sit-ups
60 Sit-ups 200-m Farmers Carry (17.5/10 kg.) 50 V-Ups 400-m Farmers Carry 40 GHD Sit-ups 600-m Farmers Carry
03
07
2019
Lady Mash-Up
Lady Mash-Up 3 rounds Cindy 5 Pull-ups 10 Push-ups 15 Air Squats 2 rounds Nancy 400-m Run 15 OH Squats (40/30 kg.) 1 round Eva 800-m Run 30 KB Swings (32/24 kg) 30 Pull-ups
01
07
2019
Row DU S2O Rest EMOM
Min. 1: 12/8-cal. Row Min. 2: 40 Double-unders Min. 3: 15 S2O (40/25 kg.) Min. 4: Rest 5 rounds