Author: forgedbyferrara

20 mins:

10 cal easy

10 cal moderate

10 cal fast

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

*Epic improvements over the years, hell yea 😝

Fueled by #LivLionHeart

Five 3-minute AMRAPs with 1 minute rest in between sets

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Repeat for a total of 5 times with 1 min rest between sets

Knockout style, last man standing

Burpee box get overs 48″, death by:

3,6,9,12,15,18 etc….

Partner style

Rest Day.

Happy Valentine’s Day 😍

AMRAP 8:00

3, 3… 6, 6… 9, 9…

Clean and Jerk 135/95
Lateral Burpee over Bar

– Rest 4 mins –

AMRAP 6:00

3, 3… 6, 6… 9, 9…

Clean and Jerk 135/95
Lateral Burpee over Bar

– Rest 3 minutes –

AMRAP 4:00

3, 3… 6, 6… 9, 9…

Clean and Jerk 135/95
Lateral Burpee over Bar

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 50-lb. dumbbell

7 rounds:

30 cal bike

-rest 1 minute

Fueled by #LivLionHeart