Heavy Bag Lifts
The workout of the day consists of: 5 sets of 1 Heavy Sandbag or Dumbbell Clean
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Seven Challenges
The workout of the day consists of: 40 DoubleUnders 40 Crunches 40 Hanging Knee Raises 40 Walking Lunges 40 VUps 40 Burpees 40 Hanging Knee Raises
20 Minutes AMRAP Madness
The workout of the day consists of: 20Minute AMRAP As Many Rounds As Possible 1. 400meter run 2. 15 Dumbbell Clean and Jerks 35 lb25 lb 16 kg11 kg 3. 40 SitUps
Iron Symphony
The workout of the day consists of: 3 Rounds for Time 7 Hang Power Snatches 115 lb 52 kg 10 Clean and Jerks 115 lb 52 kg 15 Front Squats 115 lb 52 kg
Strength & Fire
The workout of the day consists of: 5 rounds for time of 10 Deadlifts 135 lb 95 lb 61 kg 43 kg 5 Hang Power Cleans 135 lb 95 lb 61 kg 43 kg 5 Front Squats 135 lb 95 lb 61 kg 43 kg 10 Burpees
Up & Over Challenge
The workout of the day consists of: 3 Rounds for Time 20 Alternating Dumbbell Snatches 5035 LB 22.515.9 KG 20 Wall Balls 2014 LB 96 KG 20 Hand Release PushUps 20 Box Jump Overs 2420 in 6151 cm
Kettlebell Crusher
The workout of the day consists of: Complete 2 rounds for time 10 Kettlebell Swings 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 8 Kettlebell Swings 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2 Double Kettlebell Cleans 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 6 Kettlebell Swings 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2 Double Kettlebell Cleans 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2 Goblet Squats 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 4 Kettlebell Swings 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2 Double Kettlebell Cleans 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2 Goblet Squats 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2 Shoulder Presses 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2 Kettlebell Swings 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2 Double Kettlebell Cleans 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2 Goblet Squats 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2 Shoulder Presses 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2 Goblet Squats 1.5 pood 53 lbs 24 kg or 1 pood 36 lbs 16 kg 2minute Rest
20-Minute AMRAP Challenge
The workout of the day consists of: Complete as many rounds as possible in 20 minutes of 10 calories Assault Air Bike 20 Abmat Situp 30 Air Squats 40 Jump Rope Single
Full Body Blast
The workout of the day consists of: 3 rounds for time of 30 Handstand Pushups 30 PullUps 30 PushUps 30 Wall Ball Shots 20 lbs9 kg for men 14 lbs6 kg for women 30 Burpees
4 Rounds for Time
The workout of the day consists of: 4 rounds for time of 1 minute VUps 1 minute Shoulder Press 111 lbs 50 kg 1 minute Shoulder Press 67 lbs 30 kg 1 minute Bent Barbell Row 111 lbs 50 kg 1 minute Bent Barbell Row 67 lbs 30 kg 1 minute PushUps 1 minute Rest