01
02
2019
Sprints and Double-unders
5 Rounds Sprint 200 m Rest 1 min. 100 Double-unders Rest 1 min.
31
01
2019
Front-Rack hold
6-9-12-18 Burpee Box Jump Overs (60/50 cm.) 200-m Front-Rack Barbell Carry (50/35 kg.) 45-sec. Front-Rack Barbell Hold
30
01
2019
Wall ball – Overhead Squats
For Time: 20 Wall Balls (9/6 kg.) 25 Overhead Squats (60/40 kg.) 25 Wall Balls 20 Overhead Squats 30 Wall Balls 15 Overhead Squats
29
01
2019
Overhead Walking Lunges
A) Work up to a Heavy 4-rep OH Walking Lunge B) 12 minutes EMOM: Odd min.: 6 OH Walking Lunges (60/50 kg.) Even min.: 25 Unbroken KB Swings (24/16 kg)
28
01
2019
Jackie Plus
Row 1000 m. Thrusters (30/20 kg.) 50 reps Chest-to-bar Pull-ups 50 reps
26
01
2019
Not For Time
5 Rounds* of: Deadlifts 5 reps(1.5 BW) Squat Clean 10 reps(1/2BW) Jerks 15 reps (1/2 BW) Rest 2-3 min. between rounds *NFT
25
01
2019
Run’s & Burpees
A) Power Clean 3 – 3 – 3 B) For time: Run 100 m Burpees 10 reps Run 100 m Burpees 9 reps ….. Run 100 m Burpees 1 rep
24
01
2019
Front Squat with pause 2 – 2 – 2 – 2
A) Snatch 3 – 3 – 3 B) Front Squat with pause 2 – 2 – 2 – 2
23
01
2019
Nate
AMRAP 20min. of: Muscle-ups 2 reps Handstand push-ups 4 reps KB Swings A.S. 32/24 kg. 8 reps
22
01
2019
Overs-unders-db snatch-MB sip-up Toss
10 Rounds FT of: Over-unders 4 reps 60/50cm. Alt. 1-arm DB Snatch 6 reps 22.5/15 kg. Med. ball Sit-ups Toss 9/6kg
21
01
2019
21-15-9 Overhead & TTB
А) 5 – 5 – 5 – 5 – 5 reps of: Overhead Squats (60-70% of 1 RM) B) 21 – 15 – 9 reps of: Overhead squat (50/35) Toes to bar C) Part of Cool Down: Tabata – Side planks (left/right)
20
01
2019
10AMRAP Med ball Clean – Push ups
A) 3-3-3-3 reps of Front Squats@80-90 B) 10min. AMRAP Med. ball Clean 7 reps Push-ups 8 reps
19
01
2019
DB Push Press- Double unders – DB Step-ups
A) 10min. EMOM odd Deadlifts 8 reps @60 even HSPU 8 reps 5 rounds each B) 3 Rounds FT DBx2 Push press (20/15) kg. 20 reps Double unders 50 reps DBx2 Box Step-ups (20/15) kg. 20 reps Double unders 50 reps Time CAP 20min.
18
01
2019
Row-row-row
3 Rounds FT: 500m. Row – 1 min. rest 250m. Row – 2 min. rest
17
01
2019
Grace – 30 Clean&Jerks
A) 2 Rounds for max reps In 2min 20/15 Cal Row Max reps Push-ups Rest 2min In 2 min 20/15 Cal Bike Max distance Farmers Carry 2 x 32/24 kg. (10m) Rest 2min B) Grace 30 Reps For Time Clean and Jerks 60/40 kg.
16
01
2019
Wall ball-Power Snatch-Box Jumps
A) EMOM 10min. 1 power snatch + 3 overhead squats (85%-90% of 1rm power snatch) B) 21 -18-15-12-9 reps for time: wall balls 9/6 kg. power snatches 35/25 kg. box jumps 60/50 cm. Time cap – 20.00 min.
15
01
2019
Pistols – TTB – KB Swings
А) In 20 minutes: 7 back squats @66% max reps chin ups 5 back squats @70% max reps chin ups 3 back squats @74% max reps chin ups 7 back squats @ 68% max reps chin ups 5 back squats @72% max reps chin ups 3 back squats @7...
14
01
2019
Ass n’ ABS Annie
FT: 50 – 40 – 30 – 20 – 10 Lunges Sit-ups Rx – with a barbell in front rack 20/15kg.
13
01
2019
FT: 30-20-10 reps of Thrusters and burpees
А) 10 min. AMRAP 1 Press – 2 Push-Press – 1 Front Squat – 1 Thruster B) For time: 30-20-10 reps Thrusters Burpees over the bar
12
01
2019
Hang Power Snatches
A) 10min EMOM 1 Power snatch + 1 Hang Power Snatch b) AMRAP 8min Hang Power Snatches 30/20 25 Double Unders for each break