4 Squat Cleans (100/70 kg)6 Weighted Pull-Ups (22.5/15 kg dumbbell)6 Strict Handstand Push-Ups6 Goblet Squats (32/24 kg)4 Burpee Box Jump Overs (30/24 in)Time Cap: 27 minutes … [Read more...] about Nelson Rolihlahla Mandela
Goblet Squat
Living Room Mash 48
500 Goblet Squats (24/16 kg)Every break, perform:10 Russian Twists (24/16 kg) … [Read more...] about Living Room Mash 48
Greg Alia
23 Russian Kettlebell Swings (1.5/1 pood)23 Box Jumps (24/20 in)23 Sit-Ups23 Dumbbell Snatches (35/25 lb)23 Goblet Squats (1.5/1 pood)23 Double-Unders23 Medicine Ball Cleans (20/14 lb)Then:186 seconds (3:06) Plank Hold … [Read more...] about Greg Alia
Hard Cindy
5 Weighted Pull-Ups (35/25 lb)10 Push-Ups (feet on 30/24" box)15 Squats (with 45/35 lb plate) … [Read more...] about Hard Cindy
Twelve Nokabullmas Days
100 meter Run2 Kettlebell Goblet Squats (53/35 lb)2 Burpee Box Jump Overs (24/20 in)4 Shoulder-to-Overheads (95/65 lb)5 Pull-Ups6 Overhead Squats (95/65 lb)7 Power Snatches (95/65 lb)8 Toes-to-Bars9 Push-Ups10 Alternating Dumbbell Snatches (50/35 lb)11 Deadlifts (155/115 lb)12 Clean-and-Jerk (155/135 lb) … [Read more...] about Twelve Nokabullmas Days
Carlos Lillo
Kettlebell Swings (32/24 kg)Goblet Squats (32/24 kg)Toes-to-Bars … [Read more...] about Carlos Lillo
The Deck
10 Sumo Deadlift High-Pulls (75/55 lb)8 Kettlebell Deck Squats (35/18 lb)6 Bar Facing Burpees … [Read more...] about The Deck
Annabelle
50 Russian Kettlebell Swings (24/16 kg)104 Goblet Squats (24/16 kg)50 Russian Kettlebell Swings (24/16 kg)104 Kettlebell Ballistic Rows (24/16 kg)50 Russian Kettlebell Swings (24/16 kg)104 Kettlebell Push Presses (24/16 kg)50 Russian Kettlebell Swings (24/16 kg)104 Goblet Squats (24/16 kg)50 Russian Kettlebell Swings (24/16 kg) … [Read more...] about Annabelle
Living Room Mash 19
10 Lateral Burpees Over Object15 Deadlifts (pick object)20 Goblet Squats (pick object) … [Read more...] about Living Room Mash 19
Tommy
100 meter Sandbag Carry (150/100 lb, 50 meter down & 50 meter back)7 Strict Pull-ups16 Sandbag Over the Shoulder Tosses (150/100 lb)15 Sandbag Squats (150/100 lb)Boots and utes are optional. … [Read more...] about Tommy