Weekly Special: Lift Up Luke & Plank
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here
Bring Sally Up Plank Challenge
21-15-9
Dumbbell Snatches
Box Jump Overs
21-15-9
Kettlebell Swings
Kettlebell Box Step Up Overs
Rx:
Dumbbell: 22,5 / 15 kg
Kettlebell: 32 / 24 kg
Weekly Special: Lift Up Luke & Plank
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here
Bring Sally Up Plank Challenge
00:00-03:00
Power Snatches
03:00-06:00
Burpees over the bar
06:00-09:00
Clean & Jerks
09:00-12:00
Double Unders
12:00-15:00
Thrusters
Rx: 40 / 25 kg
Weekly Special: Lift Up Luke & Plank
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here
Bring Sally Up Plank Challenge
Team of 2
40 Handstand Push Ups
40 Pull Ups
40 Box Jumps
40 Wall Balls
40 synchron Burpees
Rx:
Box Jump: 60 / 50 cm
Wall Ball: 9 / 6 kg
30-20-10
Row for cal
Burpees
Kettlebell Lunges
Rx: 12 / 8 kg
5 rounds
40sec on
20sec off
Shuttle Run
Farmers Carry
Rx: 24 / 16 kg
5 rounds
10 Push Ups
10 Wall Balls
10 Burpees
Rx: 9 / 6 kg
20 rounds
1/2 Turkish Get Up (way up)
1 Kettlebell Swing
1 Kettlebell Clean
1 Kettlebell Thruster
1/2 Turkish Get Up (way down)
10 rounds each arm
AMRAP 35
10 Kettlebell Swings
10 Beat Swings
200m run
10 Dumbbell Snatches
10 Sit Ups
Rx:
Kettlebell: 32 / 24 kg
Dumbbell: 22,5 /.15 kg
Weekly Special: Jeremy & Handstand Push Up
21-15-9
Overhead Squats, 95# / 65#
Burpees
3 rounds
12 Thrusters
12 Pull ups
Rx: 45 / 30 kg
21-15-9
Sumo Deadlift High Pulls
Push Ups
Rx: 45 / 30 kg
AMRAP 5
20 Double Unders
10 Hang Power Cleans
5 Toes to bar
Rx: 45 / 30 kg
Weekly Special: Jeremy & Handstand Push Up
AMRAP 27
30 seconds on
15 seconds off
Station 1: SkiErg cal
Station 2: Pull Ups
Station 3: Burpees
Station 4: Rower cal
Station 5: Wall Balls 9 / 6 kg
Station 6: Kettlebell Swings 32 / 24 kg
Station 7: Sit Ups
Station 8: Box Jumps 60 / 50 cm
Station 9: Handstand Push Ups
Station 10: Slam Balls 10 / 6 kg
Station 11: Toes to bar
Station 12: Dumbbell Thrusters 15 / 10 kg
Weekly Special: Jeremy & Handstand Push Up
21-15-9
Overhead Squats, 95# / 65#
Burpees
Team of 2
AMRAP 7
10 Box Jumps
10 Pistols
10 Goblet Squats
rest: 3 minutes
AMRAP 5
10cal row
5 Toes to bar
5 Pull Ups
10 Wall Balls
Rx:
Box Jump: 60 / 50 cm
Goblet Squat: 24 / 16 kg
Wall Ball: 9 / 6 kg
AMRAP 7
it is only allowed to work while the partner is in side plank hold
AMRAP 5
it is only allowed to work while the partner is in plank hold
Weekly Special: Jeremy & Handstand Push Up
21-15-9
Overhead Squats, 95# / 65#
Burpees
Team of 3
300 Wall Balls
300 Sit Ups
3.000m row
Rx: 9 / 6 kg
change every 500m on the rower
