the open is over
4 rounds for time of:
10 x bar facing burpees
15 x power cleans 50kg/35kg
20 x front squats 50kg/35kg
27-03-17
#paytheman
3 rounds for max reps of:
1 minute - ski erg calories
-20 seconds rest-
1 minute - thrusters 35kg/25kg
-20 seconds rest-
1 minute - burpee box overs
-20 seconds rest-
1 minute - wall balls
-20 seconds rest-
24-03-17
17.5 or this
18 minute amrap of:
50 x wall balls
50 x kettle bell swings 24kg/16kg
25 x pull-ups
25 x dumbbell thrusters 20kg/12.5kg
**every time you break = 5 x burpees**
23-03-17
2:1
5 rounds - 60 seconds on / 30 seconds off for max reps of:
alternate between
1 - row for calories
2 - hang power clean & jerk 50kg/35kg
3 - bar facing burpees
22-03-17
squat fast
12 minute amrap of:
5 x handstand push-ups
10 x deadlifts 100kg/70kg
20 x air squats
21-03-17
sweat
for time:
10-8-6-4-2 muscle-ups
10-10-10-10-10 thrusters 50kg/35kg
-rest 5:00 + 30 x sit-ups-
10-8-6-4-2 power snatch 60kg/40kg
10-10-10-10-10 bar facing burpees
-rest 5:00 + 30 x sit-ups-
10-8-6-4-2 squat cleans 70kg/45kg
50-50-50-50-50 double-unders
-rest 5:00 + 30 x sit-ups-
1 mile run 'or' 2km row
20-03-17
#getafterit
4 rounds for time of:
10 x power snatch 50kg/35kg
15 x toes to bar
20 x wall balls
17-03-17
dont stop moving
20 minute amrap of:
10 x pull-ups
10 x burpee 'jump and touch a high pull up bar'
20 x air squats
16-03-17
#makeithurt
for time:
30-20-10
wall balls
kettle bell swings 24kg/16kg
-straight into-
30 x squat cleans 50kg/35kg
15-03-17
sweat
for time:
buy in - 100 x double unders
21-15-9
power clean 40kg/30kg
thrusters 40kg/30kg
cash out - 100 x double unders
-rest 3:00-
3 rounds
20/15 x calorie row
15 x burpee puill-ups
-rest 3:00-
21-15-9
sumo deadlift high pull 40kg/30kg
burpee over bar
-rest 3:00-
4 rounds
20/15 x calorie ski
20 x push-ups