29
04
2019
9-6-9
9 Hang Power Cleans 6 Jerks 9 Back Squats 3 rounds 2 min. Rest 3 rounds *Add load each full round
28
04
2019
Hip Extensions Burpees Box Jumps Pass-throughs
50 Hip Extensions 40 Burpees 30 Box Jump Overs (60/50 cm.) 20 Parallette Pass-throughs AMRAP 24 min.
27
04
2019
In partners
In partners, perform every 6 min. Row 500 m (total) 100-m Buddy Carry (50 m each) 40 Deadlifts (80/60 kg.) 40 Lateral Over-the-Bar Jumps 3 rounds
25
04
2019
Run and DB Devils Presses
100-m Run 10 Push-ups 10 DB Devils Presses (20/10 kg.) 10 DB Single Arm Overhead Lunges 5 rounds
24
04
2019
Squat Snatches Ring Muscle-ups
1 – 2 – 3 – 4 – 5 Squat Snatches (60/35 kg.) Ring Muscle-ups AMRAP 15 min. 1-2-3-4-5 = 1 round
23
04
2019
1 min. Holds
35 Double-unders 1 min. Squat Hold 20 Front Squats (50/35 kg.) 1 min. Plank Hold 3 rounds
22
04
2019
Burpee Knees-to-Elbows Alt. DB Power Snatch
9-15-21 reps FT: Burpee Knees-to-Elbows Alt. DB Power Snatches (22.5/15 kg.)
21
04
2019
Thrusters and HSPU
3 Thrusters @ 80 5 Strict Handstand Push-ups 3 rounds 6 Thrusters @ 70 8 Handstand Push-ups 3 rounds 9 Thrusters @ 60 11 Handstand Plate Cherry Pickers (10/5 kg.) 3 rounds
20
04
2019
Single-unders and Deadlifts
75 Single-unders 15 Deadlifts (100/70 kg.) Every 90 sec. 6 Rounds
19
04
2019
Bike – Wall ball – Lunge
3 min.: Assault Bike (Cal.) 20 Wall Balls (9/6 kg.) 20 MB Jumping Lunges 3 Rounds 3 min.: Assault Bike (Cal.)
17
04
2019
Helen
400-m Run 21 KB Swings (24/16 kg) 12 Pull-ups 3 rounds
16
04
2019
AMRAP 15min. Heels-Cleans-Over-unders
AMRAP 15 min. 18 Heel Touches 15 Hang Squat Cleans (35/25 kg.) 9 Over-unders
15
04
2019
Partner workout
In partners: 150 Double-unders 100 MB Sit-up Throws 75 Thrusters (40/25 kg.) Run 200 m together with MB (9/6 kg.) 100 Double-unders 75 MB Sit-up Throws 50 Thrusters Run 200 m together with MB (9/6 kg.) 75 Double-unders 5...
14
04
2019
Step-ups DB Rows 10 min. AMRAP
10 Alt. DB Front-Rack Step-ups* (22.5/15 kg.) 10 DB Rows in Plank AMRAP 10 min. Then, straight into 20 Alt. TGU with DB. Box*: 60/50 cm.
13
04
2019
Rope Climbs-Ring Dips-max HSPU
4 Rope Climbs 20 Ring Dips In what is remaining of 5 min., perform Handstand Push-ups. 4 Rounds
12
04
2019
“death by” Push Press
Perform 3 Push Presses every minute. *Add 5/2.5 kg. every 5 min.
11
04
2019
Run-Snatch-Pistols
800-m Run 30 Power Snatches (50/35 kg.) 40 Alt. Pistols Rest 1 min. 600-m Run 20 Power Snatches 30 Alt. Pistols Rest 1 min. 400-m Run 10 Power Snatches 20 Alt. Pistols
10
04
2019
21-15-9 GHD Burpee Deadlift
21-15-9 GHD Sit-ups Burpee Plate Jumps (20/10 kg.) Suitcase Deadlifts (22.5/15 kg.) *21-15-9 on each side.