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23. August 2026
Sunday: Sweat
WARMUP
3 ROUNDS
1MIN ROW / SKI / ECHOBIKE
10 ALT. GOOD MORNINGS / AIR SQUATS / KANG SQUATS
5/5 DB HANG CLEANS / STRICT PRESS / HANG SNATCH
BUILD UP TO WORKOUT WEIGHT
3-5 HANG SNATCH
3-5 THRUSTERS
RX: 2X22.5/15
GYM
10 KIP SWINGS
5 KNEE RAISES
5 LEG RAISES
3-5 TTB
5 RING ROWS
3-5 KIP PULL-UPS
3-5 BMU
2-5MIN ROPE CLIMBE
30MIN AMRAP
3 ROUNDS
15 BURPEE BOX JUMP/STEP OVER
3 ROPE CLIMBE
15 DB THRUSTERS 2X22.5/15
5 BMU / BURPEE PULL-UPS / BURPEE TO TARGET
3 ROUNDS
15 DB DOUBLE HANG SNATCH 2X22.5/15
10 TTB / LEG RAISES
15 DB FRONT SQUATS 2X22.5/15
10 PULL-UPS / JUMPING / BANDED / RING ROWS
REMAINING TIME
3 ROUNDS
12/8 CAL ROW
12/8 CAL SKI
12/8 CAL ECHOBIKE
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