08
06
2019
Partner Workout Saturday
Partner Workout P1: 10 Wall Climbs P2: AMRAP Wall Balls (9/5) Switch 2 rounds each P1: 10 Inverted Burpees P2: AMRAP Med Ball Walking Lunges Switch 2 rounds each
07
06
2019
Outcast
5 Power Cleans (80/60 kg.) 8 Chest-to-Bar Pull-ups 30 Double-unders AMRAP 16 min.
06
06
2019
200-m Run 100-m Farmers Carry
200-m Run 100-m Farmers Carry (L hand Front Rack) 50 Sit-ups 200-m Run 100-m Farmers Carry (R hand Front Rack) 25 Parallette Pass Throughs 3 Rounds KB: 24/16 kg
05
06
2019
FMS
5 HSPU 6 Toes-to-Bars 7 Thrusters (40/30 kg.) EMOM for as long as possible
04
06
2019
1RM Clean and Jerk
Clean and Jerk 1 rep max Row 500 m FT
03
06
2019
DB Suitcase Deadlifts
15 DB Suitcase Deadlifts (R) 30 sec. Single-Hand DB Hold 10 Over-unders (60/50 cm.) 15 DB Suitcase Deadlifts (L) 30 sec. Single-Hand DB Hold 2 Rounds FT: DB: 22.5/15 kg.
02
06
2019
Hang Power Snatch
20 Double-unders 10 Hang Power Snatches (50/30 kg.) AMRAP 5 min. Rest 1 min. 15 Pull-ups 20 Hang Power Snatches (35/25 kg.) 3 rounds
01
06
2019
Chewbacca
1-k Row 50 Wall Balls (9/5 kg.) 40 Box Jumps (60/50 cm.) 30 Ring Push-ups 40 KB Swings (24/16 kg) 50 MB Cleans 1-k Row
30
05
2019
Bear Hug Carry
20 V-ups 200-m MB Bear Hug Carry (9/5 kg.) 20 MB OH Sit-ups 100-m MB OH Carry 3 rounds
29
05
2019
Barbell Step-ups Bar Muscle-ups
AMRAP 12 min. 8 Barbell Step-ups (50/35 kg.) (50 cm.) 4 Bar Muscle-ups
28
05
2019
AFAP 20 min.
100-m Run 2 Back Squats (70/50 kg.) Every round, add 100-m Run and 2 Back Squats. AFAP 20 min.
27
05
2019
Memorial Day
16 Chest-to bar Pull-ups 14 Deadlifts (100/70 kg.) 28 Burpees Over Barbell 2 Rounds
26
05
2019
15-12-9 Clusters WPull-ups
15-12-9 Clusters (70/50 kg.) Weighted Pull-ups (20/10 kg. DB)
25
05
2019
500-50
Row 500 m 50 Air Squats Row 500 m 50 MB Russian Twists (6/4 kg.) Row 500 m 50 Sit-ups Row 500 m 50 Box Jumps (60/50) Row 500 m
24
05
2019
2 X 7 min. EMOM
25 Double-unders 5 m. Handstand Walk EMOM 7 min. 1 min. Rest 5 Strict HSPU 20 Lateral Parallette Jumps EMOM 7 min.
23
05
2019
100 Squats – 50 Rows – 25 TGU
100 DB/KB Goblet Squats (22.5/15 kg.) Every time you break, perform: 20 Mountain Climbers 50 DB Plank Rows (22.5/15 kg.) Every time you break, perform: 20 Mountain Climbers 25 Turkish Get-ups Every time you break, perfor...
21
05
2019
In 15-10-5 min
In 15 min.: 2-k Row In 10 min.: 15 DB Thrusters (20/15 kg.) 15 Inverted Ring Rows 3 rounds In 5 min.: 10 SDHP (50/30 kg.) 10 Shoulder-to-Overhead AMRAP 5 min.
20
05
2019
27-24-21-18-21-24-27
27 x 20-m Shuttle Run 24 Burpee Knees-to-Elbows 21 (Single Arm) DB Hang Clean and Jerks (20/10 kg.) 18 x 20-m Shuttle Run 21 Burpee Knees-to-Elbows 24 (Single Arm) DB Hang Clean and Jerks 27 x 20-m Shuttle Run