19
03
2019
Woman-Maker(Devils Presses)
100 Single-unders 25 Woman-Makers (20/10 kg.) 100 Single-unders 50 KB Swings (24/16 kg) 100 Single-unders
18
03
2019
21-15-9 DB Thrusters and Chest-to-Bar Pull-ups
21-15-9 DB Thrusters (25/17.5 kg.) Chest-to-Bar Pull-ups
17
03
2019
Double-unders and SDHP
AMRAP 15 min. 50 Double-unders 10 SDHP (50/30 kg.)
15
03
2019
Open Workout 19.4
For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men/Woman’s snatch 43/29 kg. Time cap: 12 minutes
14
03
2019
Sit-ups – Lunges – Box Jumps
10 Rounds 12 GHD Sit-ups 12 Alt. MB Reverse Lunges (9/6 kg., 6 each leg) 12 Box Jumps (50 cm.) Perform 1 round every 90 sec.
12
03
2019
Grip and Bear Crawl
5 rounds FT 14 DB Single-Arm Push Presses (24/16 kg.) 7.6-m. Bear Crawl 10 Chest-to-Bar Pull-ups 7.6-m. Bear Crawl 5 Ring Muscle-ups 7.6-m. Bear Crawl *Hold two DB for the PP and perform 7 each arm.
11
03
2019
Push-Pull-Squat workout
5 Rounds FT 5 Deadlifts (125/85 kg.) 30 sec. Barbell Hold at top of Deadlift 12 Burpee Over the Bar 15 KB Goblet Squats (24/16 kg)
10
03
2019
Back Squat and DB Suitcase Deadlifts
1 Back Squat (75% 1RM) 8 DB Suitcase Deadlifts (4 each side) (22.5/15 kg.) 100-m Single-Arm Farmers Carry *Each round add 1 Back Squat. AMRAP 12 min.
08
03
2019
Open workout 19.3
For time: 61 m. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 61 m. handstand walk 22.5/15-kg. dumbbell, 60/50 cm. box Time cap: 10 minutes
07
03
2019
Squat Clean & Clean Complex
Squat Clean 3-3-3-3-3 Clean Complex 1 High Hang 1 Mid-Thigh 1 Full EMOM 10 min.
06
03
2019
Dissected Kelly
Run 200 m. 15 Wall Balls (9/6 kg.) 15 Box Jumps (60/50 cm.) Run 200 m 15 Box Jumps 15 Wall Balls (9/6 kg.) AMRAP 20 min.
04
03
2019
Partner Workout
Partner Workout P1 performs: DB Walking Lunges (20/10 kg.) AMRAP 2 min P2 performs: 5 Toes-to-Bars + 5 Ring Dips AMRAP 2 min. Switch 5 rounds
01
03
2019
Open Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-bars 50 double-unders 15 squat cleans, 61/40 kg. 25 Toes-to-bars 50 double-unders 13 squat cleans, 83/50 kg. If completed before 8 minutes,...
01
03
2019
Burpees-Swings-Jerks
20 Lateral Burpees Over the Barbell 20 KB Swings (24/16 kg) 10 Shoulder-to-Overhead (60/40 kg.) AMRAP 20 min.
27
02
2019
Front Squats and Handstand Walk
21-15-9 Front Squats (82.5/55 kg.) 15-m. Handstand Walk
26
02
2019
Run and pull-ups
Run 800 m 25 Pull-ups Run 600 m 10 Bar Muscle-ups Run 400 m
25
02
2019
Max Over-Unders
5 Rounds of 4x1min EMOM Min. 1: 10 SA DB OH Squats (17.5/10 kg.) Min. 2: 8 Burpees Min. 3: Max Over/Unders (60/50 cm.) Min. 4: Rest
22
02
2019
Open workout 19.1
Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 9/6 kg. 19-cal. row