Week 19 – 2021
Monday Deadlift 10-8-6-4-2 4 rounds 2:30 work 2:30 rest 10 Deadlifts 100/70kg 20 Wall balls 9/6kg Max calorie row Tuesday Strict Handstand Push ups EMOM x 20 Min 1 – 50 Double [...]
Week 18 -2021
Monday 10 Rounds 40 seconds work 20 seconds rest Wall balls 9/6kg 5 minutes rest 10 Rounds 40 seconds work 20 seconds rest Rowing for calories 5 minutes rest 10 Rounds 40 seconds work 20 [...]
week 17 – 2021
Monday Thrusters 10-8-6-4-2 4 Rounds 2 minute AMRAP 8 Thrusters 42.5/30kg 10 Bar facing burpees 2 minute rest between rounds Tuesday 3 minute AMRAP 20 Dumb-bell Lunges 22.5/15kg 50 Double [...]
Week 16 – 2021
Monday A1) Deadlift 5-5-5-5-5 A2) Single arm KB strict press 5-5-5-5-5 15 minute EMOM 4 Burpees 6 Box Jumps 24/20” 8 Wall balls 9/6kg Tuesday 10-15-20–25-30 Toes to bar 15-15-15-15-15 [...]
Week 15 2021
Monday Test 1 3 rounds of: 10 strict handstand push-ups 10 dumbbell hang power cleans 50 double-unders Rest 1 min., then: 3 rounds of: 10 kipping handstand push-ups 10 dumbbell [...]
Week 14 – 2021
Monday EMOM x 20 Min 1 – 15/12 Calorie row Min 2 – 7 Thrusters + 7 Box Jumps Min 3 – 7 Pull ups + 7 Burpees Min 4 – Rest Tuesday 15 Minute AMRAP 4 Handstand Push ups 6 [...]
Week 13 – 2021
Monday Open 21.3 / 21.4 or 22 minute AMRAP 30/25 Calorie Bike 20 Step ups 10 Push ups Tuesday EMOM x 10 Power Snatch + High hang squat snatch Back squat 5×3 Wednesday Minute 0 21-15-9 [...]
Week 12
Monday 21.2 For time / reps: •10 dumbbell snatches •15 burpee box jump-overs •20 dumbbell snatches •15 burpee box jump-overs •30 dumbbell snatches •15 burpee box jump-overs •40 dumbbell snatches [...]
Week 11 – 2021
Monday 21.1 For time: • 1 wall walk • 10 double-unders • 3 wall walks • 30 double-unders • 6 wall walks • 60 double-unders • 9 wall walks • 90 double-unders • 15 wall walks • 150 double-unders [...]
Week 10 – 2120
Monday Thruster 10-8-6-4-2 4 Rounds 2 Minute AMRAP 10 Thrusters 8 Chest to bar pull ups 6 Bar Facing burpees 2 minutes rest Tuesday 4 Rounds 3 Minute AMRAP 15/12 Calorie row 50 Double [...]
