11
01
2019
Row-Box Jumps-DB cleans
A) 3 rounds of 2min EMOM 10 Front Squat @ 65% max reps strict toes to bar 2min rest into B) 5 rounds for time 21/18 Cal Row 15 Box Jumps 60/50cm. 9 DB hang squat cleans 20/15kg.
10
01
2019
Deadlifts 5×5
Deadlift 5- 5- 5- 5 reps between rounds: Strict ring dips 5- 5- 5- 5 reps sc. bench press
09
01
2019
2 times by 5 rounds
A) For time: 5 Rounds of: KB High Pull(24/16) 21 reps Burpees 12 reps into: 5 Rounds of: Goblet Squats(24/16) 21 reps Pull-ups 12 reps B) Tabata Hollow body-rocks/Hollow body Superman rocks/Superman hold
08
01
2019
Power Clean & Ring Dips
A) EMOM in 9min 3-3-3-3-2-2-2-1-1 Power Cleans (climbing to a heavy single) B) Ladder in 7min. 3,6,9,12… etc reps Power Cleans 60/40 kg. Ring Dips scaled option 40/30, bench dips C) 5 1-minute rounds of: 20 Back extensio...
07
01
2019
Snatch Wall ball Sit ups
a) 5 sets 3-5 back squats @70-80 3 sets max hanging L-sit hold b) AMRAP 15min 20 DB snatches alt. 15/10 kg. 30 wall ball shots 9/6 40 sit-ups
06
01
2019
Teams of 2
Teams of 2 – one partner at a time 20 мин. AMRAP 12 Ground to overhead(15/5kg plate) 8 Jumping Lunges(15/5kg plate) 4 Burpees over plate
05
01
2019
Cindy
Complete as many reps as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats
02
01
2019
Annie
Annie 50-40-30-20-10 reps for time of: Double-unders Sit-ups
01
01
2019
Running and squatting
4 rounds for time of: Run 400 meters 50 squats
30
12
2018
VO2max Row
10 rounds on the C2 rower of: Pull a sub-1:25/500-m pace for as long as possible Rest 3 minutes
29
12
2018
Burpees & CJ’s
For time: 15 burpees, jumping over the barbell 5 clean and jerks 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3 clean and jerks Men: 100kg. Women: 70 kg.
28
12
2018
12 min. AMRAP Rope climb- Box jump
Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 5-meter. rope 20 box jumps Men: 76-cm. box Women: 60-cm. box
24
12
2018
Run-Thrusters-Burpees
5 rounds for time of: 400-m run 15 thrusters 10 burpees Men: 35 kg. Women: 25 kg.
20
12
2018
Run & Squat
5 rounds for time of: 400-m run 10 overhead squats Men/Women: 60/40 kg.
19
12
2018
Filthy Fifty
For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 60-cm box, 16-kg KB, 20-kg....
14
12
2018
Jackie
For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 20 kg. Women: 15 kg.
12
12
2018
MED.BALL CLEAN & BOX JUMPS
50-40-30-20-10 reps for time of: Medicine-ball cleans Box jumps Men: 9-kg. ball; 60-см. box Women: 6-kg. ball; 50-см. box