11
01
2023
3 rep squat snatch
On a 10 min window Establish a 3-rep squat snatch 3 Rounds for time: Max set unbroken squat snatch 400m run
10
01
2023
BODYWEIGHT GONE BAD
3 rounds for max reps: 1 min: Legless rope climbs 1 min: Burpee box jumps (60/50cm) 1 min: Sit-ups 1 min: Walking lunges 1 min: Rest
09
01
2023
Deadlift 1 rep Max
Deadlift Find a heavy 1 rep EMOM 10 min 3 reps at 85% of heavy single
08
01
2023
Medicine ball workout
For time: 600m heavy MB carry 30 DB slams 30 MB over-the-shoulder toss 400m heavy MB carry 20 DB slams 20 MB over-the-shoulder toss 200m heavy MB carry 10 DB slams 10 MB over-the-shoulder toss
07
01
2023
Air Force
Thrusters 20 reps SDHP 20 reps Push presses 20 reps Overhead Squats 20 reps Front Squats 20 reps *every minute on the minute perform 4 burpees **barbell load 40/25kg.
06
01
2023
PAIN OPTIONAL
EMOM 12 min 3 Front squats (100/70kg) AMRAP muscle-ups in the remaining minute
05
01
2023
farmers walk & candlesticks
AMRAP 15 min 100m farmers walk (22.5/15kg) 3 candlesticks Every round add 100m farmers walk + 3 candlesticks
04
01
2023
Power snatch 1 rep Max Row 500m Max
Olympic lift 1 rep Power Snatch Speed 500m Row
03
01
2023
Step-ups TGU Bike
3 Rounds 30 DB step-ups (22.5/15kg) 15 alt. Turkish get-ups 30/21 Cals bike
02
01
2023
Triple D
AMRAP 24 min 20 DB deadlifts 50 double-unders 20 DB thrusters 50 double-unders 20 burpees 50 double-unders 20 DB squat cleans 50 double-unders 20 DB devil’s press DB load: 2×22.5/15kg
01
01
2023
Partner King Kong
8 rounds 1 deadlift (200/145 kg) 2 muscle-ups 3 squat cleans (115/80kg) 4 strict handstand push-ups
31
12
2022
Partner Sprint Workout
For time: P1 performs: 15-10-5 Ring push-ups KB swing (32/24kg) P2 performs: AMRAP cal row -Switch- Then: P1 performs: 15-10-5 Knees-to-elbows Front squats (60/40kg) P2 performs: AMRAP cal row -Switch-
30
12
2022
Bike Wall ball Burpee
5 Rounds Min 1: 15/10 Cal bike Min 2: 20 Wall balls (9/6kg) Min 3: 8 burpee box jumps (60/50cm)
28
12
2022
DB Pull Push
For time: 40 DB hang squat cleans 30 Inverted ring rows 30 DB clusters 30 Inverted ring rows 20 DB woman-makers DB load: 22.5/15kg.
27
12
2022
Candle sticks DUs Carry
5 Rounds 60 double-unders 10 candle sticks 200m farmers carry Rest 3 min
26
12
2022
Tabata C2B Squats SDHP
8 x 20 sec of work/10 sec of rest Chest-to-bar pull-ups KB goblet squats (24/16kg) KB sumo deadlift high pulls
25
12
2022
Jumping lunges Kick-backs Speed-skaters
21-15-9-15-21 Jumping lunges Kick-backs Speed-skaters
24
12
2022
Partner 5K Row
For time: 5k row Every time you switch partners both perform: 40 mountain climbers 20 v-ups Minimum of 4 switches each
23
12
2022
12 DAYS OF CHRISTMAS
For time: 1 power clean and jerk 2 bar muscle-ups 3 front squats 4 toes-to-bars 5 ring dips 6 box jump (60/50cm) 7 pull-ups 8 deadlifts 9 KB swings (24/16kg) 10 sit-ups 11 burpees 12 overhead walking lunges Barbell Load:...