A) Krusher’s weightlifting Or B ) “Chad” For time: 1000 Stepups (20”. 20/15kg) - you’ll need a sturdy backpack if you want to do this as Rx’d or your own weight vest - modified options, which will still include stepups, will be on the board [vc_row css_animation=""...
A) Deadlift 8-8-6-6-4-4-4-4-4 then B ) 5 x Superset 8 Ring Rows 8 Ring Dips Or C) For time: 800m Row 40 Wall Balls (9/6kg) 20 Burpees ...
A) E30S x 20 rounds 1 Power Snatch B ) 3 x AMRAP in 4 minutes: 12 Power Snatches (45/30kg) 12 Toes-to-Bar 12 Front Squats (45/30kg) ...
A) E90S x 10 rounds 3 Push Jerks (no racks) 6 Weighted Cossacks (10/5kg plate) 9 Reverse Crunches B ) AMRAP in 12 minutes: 30 Double Unders 3,6,9...
A) Muscle Snatch - build to a heavy triple B) 1. 5 rft: 12 Pushups 12 Lateral Jumps 6 Hang Power Snatches - 10 minute time cap 2. 5 rft: 12 Toes-To-Bar 6 Split Stance Lunges (20/15kg. Left) 6 Split Stance Lunges (20/15kg. Right) - 10 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
For time: 70 Wall Balls (9/6kg) 60 Mountain Climbers (L+R = 2) 50/40 Calories 40 Weighted Stepups (20/15kg) 30 Ring Dips 20 Strict HPSU 10 Wall Walks + 10 Deadlifts (80/60kg) after each movement (i.e. 7 sets) [vc_gallery type="image_grid" images="27031"...
A) Krusher’s weightlifting - Snatch Or B ) 30 rft: 7/5 Calories 3 Hang Cleans (50/35kg) 1 Bar Muscle-Up - BMU subs 2 C2B Pull-Ups 3 Pull-Ups / Ring Rows - 30 minute time cap ...
A) 0 – 7:00 150 Double Unders Then AMRAP 40 Bicycles (L+R=2) 10 Devils Presses (2 x 20/15kg) B ) 11:00 – 18:00 150 Double Unders Then AMRAP 20 Alt Toe Taps 10 Bicep Curls (25/15kg) C) 22:00 – 29:00 150 Double Unders Then AMRAP 20 RKBS (24/16kg) 10 Kick Sits [vc_row css_animation=""...
Alt E2M x 10 rounds A) 8 Bench Presses 8 Pull-Ups B ) 200m Run - 200m Ski - 250m Row - 500m Bike - 600m Echo Bike ...
- Partner or solo AMRAP in 30 minutes: 200m Run 20 Pull-Ups 20 Double Unders 400m Run 40 Air Squats 40 Double Unders 60 Second HS Hold 800m Run 80 Plank Jacks 80 Double Unders 1000m Run 100 Flutter Kicks 100 Double Unders - upscale Unbroken D-U Free HS Hold [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
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