18-09-18

Crossfit

5 rounds for time of:

20 x wall balls

15 x toes to bar

10 x power cleans 60kg/42.5kg


Sweat

15 minute amrap of:

30 x double-unders

20 x pull-ups

10 x squat cleans 60kg/42.5kg

-5:00 rest-

15 minute amrap of:

10/8 x calorie ski

10 x left arm dumbbell push press 22.5kg/15kg

10 x left arm dumbbell front squat 22.5kg/15kg

10 x right arm dumbbell push press 22.5kg/15kg

10 x right arm dumbbell front squat 22.5kg/15kg

13-09-18

Crossfit

5 rounds of:

40 seconds on / 20 seconds off - alternate each movement

1 - ski calories

2 - hang kettlebell snatch 24kg/16kg

3 - row calories

4 - burpee box jump


Sweat

tabata 20 seconds on / 10 seconds off x 8 rounds

1 - burpee to targert

2 - air squat

3 - pull-ups

4 - wall ball

-5:00 rest-

1 - ski calories

2 - thrusters 20kg/15kg

3 - plyo press-ups

4 - assault bike calories

11-09-18

Crossfit

partner workout

4 x 4 minute rounds of:

partner a - 25/20 x calorie row

partner b - 8 x dumbbell man-makers 15kg/10kg

then switch over

remaining time max reps x synchro burpee box jumps

-1:00 rest-


Sweat

partner workout

4 x 4 minute rounds of:

partner a - 25/20 x calorie row

partner b - 8 x dumbbell man-makers 15kg/10kg

then switch over

remaining time max reps x synchro burpee box jumps

-1:00 rest-

-5:00 rest-

4 x 4 minute rounds of:

partner a - 25/20 x calorie ski

partner b - 30 x slam balls

then switch over

remaining time max reps x synchro back squat 60kg/42.5kg

-1:00 rest-

07-09-18

Crossfit

4 rounds for time of:

30 x wall balls

20 x toes to bar

10 x front squat 60kg/42.5kg


Sweat - repeat 14-06-18

for time:

60 x wall balls

60 x pull-ups

60 x dumbbell thrusters 20kg/15kg

60 x ghd sit-ups

60 x plate ground to overhead 20kg/15kg

60 x plate overhead lunges

60 x double-unders

60 x calorie row

60 x alternating dumbbell snatch 20kg/15kg

60 x burpee to target

04-09-18

Crossfit

partner workout

in 15 minutes:

60 x wall balls

50 x pull-ups

40 x power snatch 60kg/42.5kg

30 x overhead squats 60kg/42.5kg

-remaining time max calories row/ski/bike

**every minute on the minute complete 5 x synchro down-ups**


Partner Sweat

for time:

100/80 x calorie row

80 x wall balls

60 x power cleans 60kg/42.5kg

40 x back squats 60kg/42.5kg

20 x synchro burpee pull-ups

40 x back squats 60kg/42.5kg

60 x power cleans 60kg/42.5kg

80 x wall balls

100/80 x calorie row