2:1 work:rest
40 seconds on / 20 seconds off
4 rounds of each station
1) row - max cals
-1:00 rest-
2) wall balls
-1:00 rest-
3) ski - max cals
-1:00 rest-
4) bear complex - 60% 1rm clean & jerk
24-04-17
get after it
for time:
buy in - 400m run
then 5 rounds of:
10 x hang power cleans 60kg/40kg
10 x push press 60kg/40kg
10 x overhead lunge 60kg/40kg
30 x double-unders
cash out - 400m run
21-04-17
jumping macho man
12 minute amrap of:
(bar weight 60% of 1rm clean & jerk)
3 x power cleans
3 x front squats
3 x shoulder to overhead
30 x double-unders
20-04-17
bradshaw
10 rounds for time of:
3 x handstand push-ups
6 x deadlifts 100kg/70kg
12 x pull-ups
24 x double-unders
19-04-17
repeat 21-06-16
3 minute rounds of:
1. 500m/400m x row - remaining time max reps thrusters 35kg/25kg
-rest 1:00-
2. 400m/300m x row - remaining time max reps thrusters 35kg/25kg
-rest 1:00-
3. 300m/200m x row - remaining time max reps thrusters 35kg/25kg
-rest 3:00-
1. 50 x wall balls - remaining time max reps kettlebell swings 24kg/16kg
-rest 1:00-
2. 40 x wall balls - remaining time max reps kettlebell swings 24kg/16kg
-rest 1:00-
3. 30 x wall balls - remaining time max reps kettlebell swings 24kg/16kg
18-04-17
time to start a new 12 wk program
12 minute amrap of:
15 x calorie row
15 x hang power snatch 50kg/35kg
15 x thrusters 50kg/35kg
-rest 4:00-
12 minute amrap of:
40 x double-unders
25 x wall balls
10 x pull-ups
-rest 4:00-
12 minute amrap of:
3 x muscle-ups
6 x power snatch 50kg/35kg
9 x bar-facing burpees
16-04-17
test week - day 7
murph
for time:
1 mile run
100 x pull-ups
200 x push-ups
300 x air squats
1 mile run
15-04-17
test week - day 6
fran
21 - 15 - 9 for time of:
thrusters 42.5kg/30kg
pull-ups
14-04-17
test week - day 5
nate
20 minute amrap of:
2 x muscle-ups
4 x handstand push-ups
8 x kettle bell swings 32kg/24kg
13-04-17
test week - day 4
hammer
5 rounds each for time of:
5 x power cleans 60kg/42.5kg
10 x front squats 60kg/42.5kg
5 x push jerks 60kg/42.5kg
20 x pull-ups
- 90 seconds rest -