WORKOUT OF THE DAY

ABBATE

For time:
Run 1 mile
21 Clean & Jerk @50/70kg
Run 800m
21 Clean & Jerk @50/70kg
Run 1 Mile

WORKOUT OF THE DAY

A. For time:
30 box jump-overs (51/61 cm)
20 shoulder-to-overheads (42,5/60kg)
10 rope climbs
 

TimeCAP 10 minutes

B. 7 sets:
1 strict weighted pull-up

C. 1 sets:
Max hanging L-sit hold

WORKOUT OF THE DAY

A. Front squat:
– Build to a 3-rep-max in 10minutes
 
B. 5 rounds for time with a partner:
20 front squats (35/52,5 kg)
30 kettlebell swings (24/32kg)
40 partner medicine-ball sit-ups (6/9 kg)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.

TimeCAP 24minutes

WORKOUT OF THE DAY

A. Testing ( Bestwerte Bitte an PR Board!!)

For time:
2,000-m row

or 

10minuten max cal. Assault Bike

B.3-5 sets:
Max unbroken strict ring-dips
1:00 plank hold

WORKOUT OF THE DAY

A. AMRAP 20:
30 air squats
20 burpees-to-target (6 in)
10 chest-to-bar pull-ups

B. 3-5 sets:
5 chin-ups (supinated grip)
5 wide-grip pull-ups (pronated grip)
10 alternating DB renegade rows

WORKOUT OF THE DAY

A. Every 2:00 for 5 sets:
2 power cleans
– Must be touch-and-go.

B. AMRAP 10:
2 hang power clean and jerks (47,5/70 kg)
4 box jumps (51/61 cm)
8 push-ups

C. For Quality:
50 alternating V- ups
50 Sit ups

WORKOUT OF THE DAY

A. 4 x 4:00 rounds for reps with a partner:
400-m run//450/500m Row//21/30cal.AB
40 double-unders
Max calorie row in the remaining time

– Rest 1:00 between rounds.
– Partners run/row/bike together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.

B. 3 sets:
Max L-sit hold on parallettes
:30 bent-over rows (30/40kg)
– Rest :30-1:00 between movements.

WORKOUT OF THE DAY

Hero Friday

THE SEVEN
7 rounds for time:

7 handstand push-ups
7 thrusters (42,5/60 kg)
7 knees-to-elbows
7 deadlifts (75/110 kg)
7 burpees
7 KB swings (24/32 kg)
7 pull-ups

TC 30minutes

WORKOUT OF THE DAY

A. For time:
10 ring muscle-ups
45m single-arm DB overhead walking lunge (12.5/15 kg)
850/1000-m row//42/60cal. Assault Bike
45.m single-arm DB overhead walking lunge (12.5/15 kg)
10 ring muscle-ups

TimeCAP 15minutes

B. Accumulate:
50 Medball sit-ups
50 med-ball twists (6/9 kg)