Workout Of The Day

A:
AMRAP 25min:
20 Handstand Push-Ups
800m Run

B: (optional)
4 sets:
:30 L-sit Hold
15 seated Leg Raises

Workout Of The Day

A:
2 rounds for time:
With a partner:
50 KB Swings (24/32 kg)
60 Box Jump Overs (51/61 cm)
70 synchronized Walking Lunge Steps

B:
4 sets:
10 KB Side Bends per side
1:00 Double KB front-rack Hold

Workout Of The Day

Hero Friday:
“Sneak Attack”

10 Rounds for Time
10 Thrusters (30/42,5kg)
10 Bar Over Burpees
10 cal Assault Air Bike or Row

Workout Of The Day

A:
5 sets:
1:00 max Shoulder Presses
1:00 max Strict Muscle-Ups
– Rest 2:00min
– Athletes can choose their own load for the Shoulder Press.

B:
3 sets:
200m Jog
600m Run

Workout Of The Day

A:
On an 8:00min clock:
Build to a heavy 1-rep Hang Power Snatch

B:
For time:  (TC 20min)
100 alternating Single-Leg Squats
50 Thrusters (35/52,5 kg)
25 Hang Power Snatches (35/52,5 kg)

Workout Of The Day

A:
10-15min Skill Practice 
Handstand Push-Ups

B:
AMRAP 30min:
With a partner:
Max distance Row or any other machine 
– One partner works at a time switching as needed.

Workout Of The Day

A: 6 sets every 2min
3 Back Squats

B:
For time: (TC 14min)
50 Air Squats
27 Ring Dips
50 Air Squats
21 Ring Dips
50 Air Squats
15 Ring Dips
50 Air Squats
9 Ring Dips

Workout Of The Day

A. On a 10:00 clock:
Handstand Walk Practice

B. 5 rounds for time:
10 alternating DB Snatches (22.5/32.5 kg)
15m/:30s. DB Overhead Carry, left
15m/:30s. DB Overhead Carry, right

Workout Of The Day

Teams of 2 “I GO YOU GO”
20 rounds for time:
24 Double Unders
6 Burpee Box Jump Overs (50/60cm)
4 Power Cleans @42,5/60kg

time cap: 25min