the open is coming.
12 minute amrap of:
3 x muscle-ups
12 x russian kettle bell swings 32kg/24kg
24 x wall balls
16-01-17
touch 'n' go ... or singles ??
5 rounds for time:
30 x double unders
15 x pull-ups
10 x power snatch 60kg/40kg
5 x over head squat 60kg/40kg
13-01-17
friday the 13th
Tabata
20 seconds on / 10 seconds off
8 rounds per station
1 minutes rest between stations
1) row for calories
2) ski for calories
3) hang snatch 40kg/30kg
4) assault bike for calories
12-01-17
happy birthday Mark, Kirsty & Amelia
M.K.A
for time:
12 x burpee box overs 24"/20"
1 x round of DT 80kg/55kg
36 x calorie row
12 x burpee box over 24"/20"
1 x round of DT 80kg/55kg
24 x calorie row
12 x burpee box over 24"/20"
1 x round of DT 80kg/55kg
8 x clusters 80kg/55kg
11-01-17
can you do it unbroken?
4 rounds for time of:
20 x pull-ups
10 x power cleans 50kg/35kg
10 x push press
20 x front squat
10-01-17
sweaty little chipper
for time:
50 x wall balls
30 x hang clean 40kg/30kg
50 x press-ups
30 x bar facing burpees
50 x sumo deadlift high pull 40kg/30kg
30 x bar facing burpees
50 x press-ups
30 x hang clean 40kg/30kg
50 x wall balls
09-01-17
no game plan just go BIG!
for time:
100 x thrusters 50kg/35kg
**every time you break - no back rack, 30 x double unders**
06-01-17
triplet 3,6,9
15 minute amrap of:
3 x muscle-ups
6 x deadlifts 120kg/85kg
9 x handstand push-ups
05-01-17
just keep moving
for time:
100 x double unders
80 x air squats
60 x alternating arm dumbbell snatch 25kg/15kg
80 x air squats
100 x double unders
04-01-17
brutal buy-in
4 x 3 minute rounds / 90 seconds rest
round 1:
50 x wall balls
remaining time - max cals ski erg
round 2:
20 x power snatch @ 60%
remaining time - max cals assault bike
round 3:
30 x burpee over rower
remaining time - max cals rowing
round 4:
60 x abmat sit-ups
remaining time - max reps russian kettle bell swings 32kg/24kg