09
04
2019
Overhead Squats-Wall ball-Row
5 Rounds FT 5 OH Squats (70/50 kg.) 15 Wall Balls (9/6 kg.) Row 250 m
08
04
2019
21 KB Swings
21 KB Swings (24/16 kg) 27 Ring Push-ups 21 KB Swings 21 Power Cleans (35/25 kg.) 21 KB Swings 18 Ring Push-ups 21 KB Swings 15 Power Cleans
07
04
2019
Double-unders Lunges – OH Squats
50 Double-unders 3 x 4 Barbell Back-Rack Lunges + 4 OH Squats (40/30 kg.) 5 rounds
06
04
2019
Row-Pull-Rest
500-m Row 20 Pull-ups Rest 2 min. 3 Rounds
05
04
2019
Carry-Jump-Squats
100-m Single-Arm Farmers Carry (32/20kg.) 10 Box Jumps (60/50 cm.) 10 DB Front Squats (one DB/KB) AMRAP 10 min. *Find heavy Single-Arm Farmers Carry first.
04
04
2019
Deadlifts S2O 15-1
1-15 Deadlifts (50/35 kg.) 15-1 Shoulder-to-Overhead
02
04
2019
Shuttle Runs
2 min. Shuttle Runs (10 m) 2 min. Toes-to-Bars 2 min. Shuttle Runs (20 m) 2 min. Handstand Walk 2 min. Shuttle Runs (10 m) 2 min. Air Squats 2 min. Shuttle Runs (20 m) 2 min. Burpees
01
04
2019
Bike Jumps V-ups
2 min. Assault Bike 2 min. Box Jumps (60/50 cm.) 2 min. V-ups 3 Rounds
31
03
2019
Carry and Clean
400-m DB Farmers Carry (17.5/10 kg.) 25 DB Power Cleans 400-m MB Carry (9/6 kg.) 25 MB Cleans 4 rounds
29
03
2019
Pull-ups HSPU Back Squats
5 Strict Pull-ups 10 Handstand Push-ups 15 Back Squats (20/15 kg.) AMRAP 20 min.
28
03
2019
Run and Row
400-m Run 500-m Row Rest 4 min. 200-m Run 250-m Row Rest 2 min. 3 rounds
27
03
2019
6 Front-Rack Lunges 6 Jerks
6 Front-Rack Lunges (70/45 kg.) 6 Jerks 5 Rounds FT
26
03
2019
Snatch Complex
Snatch Balance 1-1-1-1-1 Snatch Complex 1 Hang Squat Snatch 1 Mid-Thigh Squat Snatch 1 Full Squat Snatch EMOM 10 min.
25
03
2019
24 min. AMRAP of DT
9 Hang Power Cleans (60/40 lb.) 15 Deadlifts 3 Rounds 20 Toes-to-Bars AMRAP 24 min.
24
03
2019
Partner Workout
Partner Workout 8 x Shuttle Runs (20 m) 8 Overhead Squats (50/35 kg.) 8 Burpees 8 rounds (each partner) *I go, you go, one round each.
22
03
2019
Open workout 19.5
Workout 19.5 is… 33-27-21-15-9 reps for time of: Thrusters (43/29) Chest-to-bar pull-ups Time cap: 20 minutes
21
03
2019
30 sec. on/30 sec. off
30 sec. on/30 sec. off 4 Rounds of: L-sit Parallette Pass-Throughs Hip Extensions Superman on GHD
20
03
2019
Wall ball-Hang Snatch-Muscle ups
21 Wall Balls (9/6 kg.) 7 Hang Power Snatches (70/50kg.) 5 Bar Muscle-ups AMRAP 15 min.