triplet x 4
4 minute amrap of:
5 x hang power clean 50kg/35kg
5 x push press 50kg/35kg
20 x double unders
(rest 1 minute)
X 4 rounds
02-01-2017
#theopeniscoming
15 minute ladder of:
1 x bear complex @ 60% of 1rm clean & jerk
1 x round of cindy - 5 pul-ups, 10 press-ups, 15 squats
2 x bear complex
2 x rounds of cindy
3,3,4,4... etc
(rest 5 minutes)
15 minute amrap of:
30 x double-unders
20 x wall balls
10 x burpee box jump overs 24/20"
23-12-16
one from a CF legend
30 minute amrap:
30 burpee chest to bar pull-ups
30 clean & jerks 60kg/42.5kg
from Graham Holmberg
22-12-16
12 days of NAPALM
for time, to be done like the song (1, 2-1, 3-2-1, 4-3-2-1 etc):
1 power clean 60kg/42.5kg
2 push press 60kg/42.5kg
3 front squats 60kg/42.5kg
4 box jumps 24"/20"
5 burpees
6 wallballs
7 overhead lunge 20kg/10kg plate
8 pull-ups
9 press-ups
10 thrusters 60kg/42.5kg
11 kettle bell swings 24kg/16kg
12 REPS OF EVERYTHING
21-12-16
same as last year... have you got fitter?
with a running clock:
0-12:00
buy in - 30 cal assault bike
21-15-9
power snatch 40kg/30kg
pull-ups
cash out - 30 cal assault bike
15:00-27:00
buy in - 500m row
30-20-10
wallball
abmat sit-ups
cash out - 500m row
30:00-42:00
buy in - 500m ski
21-15-9
hang clean 40kg/30kg
front squat 40kg/30kg
cash out - 500m ski
20-12-16
MR. WALTERS #napalmstruemaster
as he gets older the emom gets harder!!
every 54 seconds for 56 rounds of:
1 x bear complex 50kg-70kg / 35kg-45kg **pick your own weight make it challenging**
5 x burpees
19-12-16
mince pies are coming...its time to sweat
Mary XXX
as many reps as possible in 20 minutes of:
10 handstand push-ups
20 pistols (alternating legs)
30 pull-ups
15 handstand push-ups
30 pistols (alternating legs)
45 pull-ups
20 handstand push-ups
40 pistols (alternating legs)
60 pull-ups
25 handstand push-ups
50 pistols (alternating legs)
75 pull-ups
30 handstand push-ups
60 pistols (alternating legs)
90 pull-ups
16-12-16
Jackie
For time:
1000m row
50 thrusters 20kg/15kg
30 pull-ups
15-12-16
Hammer
5 rounds, each round for time, of:
5 power cleans 60kg/42.5kg
10 front squats 60kg/42.5kg
5 jerks 60kg/42.5kg
20 pull-ups
rest 1:30 between each round.
14-12-16
FGB
3 rounds, 1 min per station, of:
wall ball
sumo deadlift high pull 35kg/25kg
box jump 20 in
push press 35kg/25kg
row (calories)
rest 1 min
rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.