partner sweat
12 minute amrap of:
40/30 x calorie assault bike
4 x rounds of DT 70kg/45kg
-4:00 rest-
12 minute amrap of:
40/30 x calorie ski erg
30 x clusters 70kg/45kg
-4:00 rest-
12 minute amrap of:
40/30 x calorie row
50 x wall balls
08-05-17
hold on
5 rounds for time of:
10 x burpees to target
20 x kettlebell swings 32kg/24kg
20 x press-ups
05-05-17
intervals
40 seconds on / 20 seconds off
alternate between:
1 - assault bike calories
2 - push press 50kg/35kg
3 - ski erg calories
4 - russian kettlebell swings 32kg/24kg
5 - burpee over bar
4 rounds for max reps
04-05-17
nearly the weekend ... keep going!
5 rounds for time of:
20 x dumbbell snatch 20kg/15kg
10 x burpee box overs
5 x muscle-ups
03-05-17
ladder time
12 minute ladder of:
2 x hang power cleans 40kg/30kg
2 x thrusters 40kg/30kg
10 x abmat sit-ups
4 x hang power cleans
4 x thrusters
10 x abmat sit-ups
continue to add 2 reps to the barbell movements but keep the sit-ups at 10
02-05-17
15 minute cap ... GO HARD
4 rounds for time of:
30 x double-unders
20 x wall balls
20 x kettlebell swings 32kg/24kg
20 x pull-ups
01-05-17
bank holiday sweat
for time opposite to 12 days of Christmas workout:
1 x power snatch
2 x muscle-ups
3 x sumo deadlift high pull
4 x box jumps
5 x clusters
6 x bar facing burpees
7 x wall balls
8 x push press
9 x toes to bar
10 x front squat
bar at 80% of snatch 1rm
1
1,2
1,2,3
1,2,3,4 and so on until you complete all rounds!
28-04-17
can you hold on
in a 15 minute window:
100 x russian kettlebell swings 32kg/24kg **
100 x wall balls **
** if you break / drop the ball = 30 x double unders**
in the reamining time - max cals on the rower
27-04-17
amrap repeats
3 minute amrap of:
10 x deadlift 90kg/60kg
5 x bar facing burpees
10 x dumbbell thrusters 20kg/15kg
-1:30 rest-
x 4 rounds
26-04-17
partmer sweat
40 minute amrap of:
10 rounds - i go you go
15 x wall balls
10 rounds - i go you go
5 x hang power cleans 50kg/35kg
5 x front squat 50kg/35kg
5 x shoulder to overhead 50kg/35kg
10 rounds - i go you go
200m/170m x row
5 x burpees over the rower