Archief voor augustus 2022

3 rounds for time 30 med ball sit-up with straight legs 14/20lbs14/20 calorie assault bike10 muscle-ups

HEAVY DAY Sumo deadlifts 7 sets for load 3-3-3-3-3-3-3 Skill Work Post-workout Amrap 3 90 air squatsMax-rep sumo deadlift high pull 25/35

5 rounds for time 20 box jumps 20/24inch16 single kettlebell lunges 24/32kg12 chest-to-bar pull-ups Athletes must step down from the top of the box

Grace or Isabel For time 30 clean and jerks 42.5/62.5kg or 30 snatches 42.4/62.5kg

5 rounds for reps 400-m run1:00 max burpee + push-up

For time 12-9-6-9-12Front squats 47.5/70kg 24-18-12-18-24Calorie row

10 rounds for time 9 toes-to-bars3 wall walks

For time with a partner 200-m dumbbell farmers carry 15/22.5800-m run200-m dumbbell front-rack carry40 DB man makers200-m dumbbell front-rack carry800-m run200-m dumbbell farmers carry One partner works while the other partner rests, partition reps, carry and run distances as needed

6 rounds for time 6 power snatches 35/52.5kg9 overhead squats12 box jump-overs 20/24inch

EMOM16 Minute 1 | :30 calorie A-bikeMinute 2 | :30 med-ball sit-ups 14/20