triplet
12 minute amrap
10 x toes to bar
20 x press-ups
30 x air squats
28-11-2016
don't let go
4 rounds for time:
20 x Russian kettle bell swings
20 x wallball
40 x double unders
25-11-2016
time to go strict
15 minute amrap
5 x handstand push-ups
10 x strict pull-ups
15 x toes to bar
20 x double unders
24-11-2016
its a fast one
4 rounds: 3 minutes on / 2 minutes off
10 x power snatch 50/35g
10 x overhead squats 50/35g
in the remaining time
round 1 - row for max calories
round 2 - ski for max calories
round 3 - assault bike for max calories
round 4 - burpee over the bar max reps
23-11-2016
don't stop moving
15 minute amrap
5 x burpee muscle-ups
10 x press-ups
15 x box jumps 24/20"
22-11-2016
one tough sweat class
3 rounds for time:
30 x wallballs
25 x squat cleans 50/35kg
20 x pull-ups
15 x thrusters 50/35kg
1km x row or ski
21-11-2016
Barbells & Burpees
for time:
10 down to 1
hang clean & press 70/50kg
bar facing burpees
18-11-2016
light & gassy
15 minute amrap
10 x sumo deadlift high pull 40/25kg
10 x front squat 40/25kg
10 x push press 40/25kg
30 x double under
17-11-2016
3 sweaty emom's
12 minute emom
3 x power snatch 70/45kg + 5 x bar facing burpees
(rest 3 minutes)
12 minute alternating emom
1 - 15/12 x calorie row
2 - 20 x kettle bell swings 24/16kg
(rest 3 minutes)
12 minute alternating emom
1 - 30 seconds max calories assault bike
2 - 30 seconds max calories ski erg
16-11-2016
21-15-9 and a little more
for time:
21-15-9-6
deadlift 110/75kg
box jump 30/24"
toes to bar