30
06
2019
Front-Rack Lunges Strict HSPU
12 Front-Rack Lunges (40/25 kg.) 6/5 Strict HSPU AMRAP 20 min.
29
06
2019
The Fast and the Furious
20 Burpees 400-m Run 20 Pull-ups 3 Rounds
28
06
2019
50 Double-unders (unbroken) KB Swings
25 KB Swings (24/16 kg) 50 Double-unders (unbroken) 5 Rounds FT *DU need to be unbroken or you start the round again.
27
06
2019
Heavy 2
EMOM 12 min. 3 Front Squats (100/70 kg.) AMRAP Muscle-ups for the remainder of the minute.
26
06
2019
Push-ups Box Jumps Air Squats
10 Push-ups 15 Box Jumps (76/60 cm.) 20 Air Squats 5 Rounds FT
25
06
2019
Deadlifts Knees-to-Elbows
9-15-21 Deadlifts (85/60 kg.) Knees-to-Elbows After each round, perform 500-m Row.
22
06
2019
Weighted Pistols
14 Alt. Weighted Pistols (17.5/10 kg.) 30 MB Russian Twists (9/5 kg.) 14 Goblet Squats 5 Rounds FT
20
06
2019
Single-unders Chipper
150 Single-unders 50 Mountain Climbers 25 Dragon Flags 25 Candlesticks 50 Mountain Climbers 150 Single-unders
19
06
2019
Body-weight Gone Bad
1 min. Rope Climbs 1 min. Burpee Box Jumps (60/50 cm.) 1 min. Sit-ups 1 min. Walking Lunges 1 min. Rest 3 Rounds
18
06
2019
Cluster – Push Presses
14 Cluster (Clean) Wall Balls (9/5 kg.) 7 Push Presses (70/45 kg.) AMRAP 16 min.
15
06
2019
Triple D
Triple D 20 DB Deadlifts 50 Double-unders 20 DB Thrusters 50 Double-unders 20 Burpees 50 Double-unders 20 DB Squat Cleans 50 Double-unders 20 DB Devils Presses AMRAP 24 min. DB: 22.5/15 kg.
14
06
2019
Run Sit-ups Wall balls
Run 400 m with MB 12 Sit-ups 24 Wall Balls (9/6 kg.) Complete one round every 6 min. 4 Rounds
12
06
2019
Squats and Strict Ring Muscle-ups
4 Strict Pull-ups 10 Back Squats (40/25 kg.) 3 Strict Ring Muscle-ups 10 Front Squats 3 Rounds FT
11
06
2019
Max Bench Press Run 1 mile
Bench Press 3-3-3-1-1-1 Run 1 mile Time Trial
10
06
2019
27-21-15-9 Step-ups DB Snatches Hip Extensions
27-21-15-9 Step-ups one DB (22.5/15 kg.) DB Snatches Hip Extensions
09
06
2019
Tabata
Tabata of: Assault Bike Bottom-to-bottom Air Squats Bottom-to-bottom Burpees Assault Bike