Name Description
"The Gymnastic Weightlifter" EMOM 20 - alternating 6 Pike Push Ups 6 Dumbbell Clean and Jerks (1x22.5/25kg - 1x50/35lbs)
Dumbbell Clean and Jerk Pike Push Ups
"Don't Blame Me" For time 1,2,3...10 Burpees Dumbbell Cleans (2x22.5/15kg - 2x50/35lbs)
Burpees Dumbbell Clean
"Everybody Clean Up" For time 27-21-15-9-3 Sit Ups Dumbbell Clean (2x22.5/15kg - 2x50/35lbs)
Dumbbell Clean Sit Ups
"Dumb Isa-Grace" For time 30 Dumbbell Snatch 30 Dumbbell Clean & Jerk (22.5/15kg - 50/35lbs)
Dumbbell Clean and Jerk Dumbbell Snatch
"Dumb Shoulders" For time 30 Dumbbell Snatch 30 Dumbbell Push Press 30 Dumbbell Hang Clean - all alternating single side @ 22.5/15kg - 50/35lbs
Dumbbell Snatch Dumbbell Clean Dumbbell Push Press
"Dumb S**t" 4 rounds for time 15 Dumbbell Squat Snatches 15 Dumbbell Hang C&SJ (22.5/15kg - 50/35lbs)
Dumbbell Snatch Dumbbell Clean and Jerk
"Sitting to Standing" 3 rounds for time 25 Sit Ups 25 Wall Balls (9/6kg - 20/14lbs) 25 Sit Ups 25 Dumbbell Cleans (22.5/15kg - 50/35lbs)
Wall Balls Sit Ups Dumbbell Clean
"Assault Your Senses" 5 rounds for time 20 Calorie Air Bike 15 Dumbbell Hang Cleans (22.5/15kg - 50/35lbs)
Air Bike Dumbbell Clean
"Sprint Triplet" 5 rounds for time 1 Pegboard Ascent 100 Double Unders 10 Dumbbell Split Snatches 10 Dumbbell Clean & Jerk (80/55lbs - 35/22.5kg)
Double Unders Dumbbell Snatch Dumbbell Clean and Jerk
"Clean and Ski" 6 rounds for time 15 Dumbbell Clean and Jerk (50/35lbs - 22.5/15kg) 15/12 calorie Ski
Ski Erg Dumbbell Clean and Jerk