Archief voor oktober 2022

4 rounds for time 20 wall-ball shots 14/20lbs400-m run

For reps: 1:30 max reps toes-to-bars1:00 rest 1:30 max reps ring dips1:00 rest 1:30 max reps hip and back extension1:00 rest 1:30 max distance handstand walk

Amrap 30 Max calorie row Starting at 0:00 and every 3:00 after perform 10 burpees

HEAVY DAY Muscle snatch3-3-3-3-3 Power snatch2-2-2-2-2 Squat snatch1-1-1-1-1

For time: 200-m run40 box jumps 20/24inch40 sit-ups200-m run30 box jumps30 sit-ups200-m run20 box jumps20 sit-ups200-m run10 box jumps10 sit-ups

HEAVY DAY Power clean 2-2-2-2-2-2-2-2 Post-workout 8 rounds:20 calorie assault bike:10 rest

Amrap 20 5 handstand push-ups10 alternating single-leg squats15 pull-ups

3 rounds for time: 600/750-m row25 goodmornings 25/3015 facing burpees

For time: 35/50 cal. bike or row1:00 L-sit hold50 wall-ball shots 14/20lbs

5 rounds for time: 36 double-unders12 thrusters 25/351 rope climb Rope climb begins from the seated position