intervals
5 rounds of:
40 seconds on / 20 seconds off alternating between movements
1 - deadlifts 90kg/60kg
2 - dumbbell thrusters 25kg/15kg
3 - row calories
4 - rest
13-03-17
gymnastic amrap
15 minute amrap of:
30 x double-unders
5 x muscle-ups
30 x double-unders
10 x handstand push-ups
**scale**
- muscle-ups: either your max number of unbroken if below 5 and stick to that number or if you have no muscle-ups double the reps but burpee chest to bar / pull-ups
- double unders: 60 single skips
- handstand push-ups: if you need more than 2 abmats do push press at a challenging weight
"have fun and let us know your score"
10-03-17
14.4
14 minute amrap of:
60 x calorie row
50 x toes to bar
40 x wall balls
30 x power cleans 60kg/40kg
20 x muscle-ups
09-03-17
grip
10 minute amrap of:
30 x double-unders
20 x russian kettle bell swings 32kg/24kg
08-03-17
#sorrynotsorry
for time:
50 x hang power cleans 45kg/30kg
50 x push press 45kg/30kg
50 x thrusters 45kg/30kg
**every minute do 5 x burpees over the bar**
07-03-17
sweat
for time:
1-2-3-4-5-6-7-8-9-10
dumbbell snatch 25kg/15kg
box jump over
(rest 3:00)
4 rounds of:
25 x wall balls
50 x double-unders
(rest 3:00)
1-2-3-4-5-6-7-8-9-10
deadlift 110kg/80kg
bar facing burpees
06-03-17
ladder time
12 minute ladder of (+1):
1 x burpee muscle-up
1 x bear complex 60kg/40kg
2 x burpee muscle-up
2 x bear complexs 60kg/40kg
continue to +1 to each movement until you reach the time cap
03-03-17
AMRAP
15 minute amrap of:
20/15 x calorie row
15 x toes to bar
10 x overhead walking lunges 50kg/35kg
02-03-17
death-by barbell
16 minute death-by reps of:
1 x power clean + 1 x front squat + 1 x push jerk 60kg/40kg
each minute add 1 rep too all the movements
2 x power cleans + 2 x front squats + 2 x push jerks - then 3,3,3 and so on...
when you fail drop back to 3's and start again
01-03-17
starting the month with a sweat class
3 rounds for time of:
30 x wallballs
30 x russian kettle bell swings 32kg/24kg
30 x thrusters 40kg/30kg
30 x burpee over bar
30 x pull ups
30 x calories row,ski or bike