
Pain
One time:
# 25 Walking lunge steps
# 20 Pull-ups
# 50 Box jumps
# 20 Double-unders
# 25 Ring dips
# 20 Knees to elbows
# 30 Kettlebell swings
# 30 Sit-ups
# 20 Hang squat cleans,
# 25 Back extensions
# 30 Wall ball shots,
# 20 Burpees
Faivoo
Five rounds for time of:
# 6 Handstand push-ups
# 12 Chest-to-bar pull-ups
# 24 Weighted walking lunges
Jenny
Seven rounds:
# 7 Push jerk
# 7 Chest-to-bar pull-ups
# 7 Burpees
Bradshaw
10 rounds of:
# 3 Handstand push-ups
# 6 Deadlift
# 12 Pull-ups
# 24 Double-unders
Go for it!
21-15-9 reps of:
# Deadlift
# Overhead squat
Jenny
Seven rounds:
# 7 Push jerk
# 7 Chest-to-bar pull-ups
# 7 Burpees
Fight Gone Bad!
Three rounds of: 1 min på varje station
# 3 Wall-ball, 20 pound ball, # 10 ft target (Reps)/ Thrusters
# Sumo deadlift high-pull,
# Box jumps,
# Push press,
# Burpees
The seven
Seven rounds of:
# 7 Handstand push-ups
# 7 Thruster
# 7 Knees to elbows
# 7 Deadlift
# 7 Burpees
# 7 Kettlebell swings
# 7 Pull-ups
Tufest
One time each:
# 20 Pull-ups
# 20 Overhead squat
# 20 Kettlebell swings
# 20 Push press
# 20 Dips
# 20 Sumo deadlift high pull
# 20 Burpees
# 20 Back squat
# 20 GHD sit-ups
# 20 Walking lunge steps
# 20 Deadlift
# 20 Knees to elbows
# 20 Front squat
Jack
Complete as many rounds as possible in 20 minutes:
# 10 Push press,
# 10 KB Swings,
# 10 Box jumps,
Trippel
Three rounds:
# 30 Kettlebell swings
# 25 Wall ball shots
# 20 Pull-ups
Blood taste!
One time at time:
# 20 Wall ball shots
# 20 Sit-ups
# 20 Box jumps
# 20 Push-ups
# 20 Power Clean
# 20 Double-unders
# 20 Thruster
Heavy
Three rounds, 15-12-and 9 rep:
# Barbell Thrusters
# Weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell
between the legs above crossed ankles works great.
500
One time each:
# 50 Box jumps
# 50 Jumping pull-ups
# 50 Kettlebell swings
# 50 Walking lunge steps
# 50 Knees to elbows
# 50 Push press
# 50 Back extensions
# 50 Wall ball shots
# 50 Burpees
# 50 Double-unders
Santiago
Seven rounds for time of:
# 18 Dumbbell hang squat clean
# 18 Pull-ups
# 10 Power clean
# 10 Handstand push-ups