WEDNESDAY 100419
Hang power clean 1RM
Then,
5 rounds, each round for time of:
20 dumbbell swings, 50/35lb
20 single dumbbell box step-ups, 50/35lb, 24/20″
Rest 30 seconds
Tag Archives: dumbbell step-up
Birthday Chipper
WEDNESDAY 270319
For time:
38-calorie row
38 wall balls
38 deadlifts, 83/61kg
38 single dumbbell box step-ups, 50/35lb, 24/20″
38-calorie row
38 wall balls
38 deadlifts, 83/61kg
Happy birthday Kurt!
Pairs Workouts
FRIDAY 100818
In pairs for time:
100 toes to bars, while bar is held overhead
100 shoulder to overheads 61/43kg, while partner hangs from pull-up bar
Then,
In pairs for time:
30 kettlebell swings, 32/24kg, each, working at the same time
40-calorie assault bike, total
50 dumbbell step-ups, 50/30lb, 24/20″, total
40-calorie assault bike, total
30 kettlebell swings, 32/24kg, each, working at the same time
HBBK
FRIDAY 060718
As a pair, for time:
7 bar muscle-ups, each, relay
7 hang power cleans, each, relay
95 burpees, total
7 bar muscle-ups, each, relay
7 hang power cleans, each, relay
95 dumbbell step-ups, total
7 bar muscle-ups, each, relay
7 hang power cleans, each, relay
95-calorie assault bike, total
Happy birthday for Saturday Keppie!
Partner Workouts
THURSDAY 070618
In teams of 2, for time:
100 double-unders, each
75-calorie row, total
50 dumbbell box step-ups, 50/30lb, 24/20″, total
Teams of 2 will complete 100 double-unders each, relay style. Once both partners have completed their double-unders they will move on to the rower and complete 75 calories in total, dividing the work however they choose. Lastly, they will complete a total of 50 dumbbell box step-ups, again dividing the reps anyway they choose.
Then,
In teams of 2, as a relay for time:
30/20-calorie assault bike
30 burpees
30 dumbbell hang clean and jerks, 50/30lb, 15 each arm
Complete this workout one at a time relay style. Once the first person completes the workout the second person can begin.