chipper
for time:
800m x run
40 x wall balls
30 x ring dips
40 x chest-to-bar
30 x ring dips
40 x wall balls
800m x run
22-05-17
go & get it
10 rounds for time of:
10 x sumo deadlift high pull 40kg/30kg
10 x thrusters 40kg/30kg
25 x double-unders
19-05-17
gymnastics & oly
20 minute amrap of:
3 x muscle-ups
6 x squat snatch 50kg/35kg
9 x handstand push-ups
18-05-17
effort
15 minute amrap of:
20 x alternating arm dumbbell snatch 25kg/15kg
15 x burpee box-overs
10 x toes to bar
17-05-17
sweaty chipper
for time:
60 x wall balls
50 x power cleans 50kg/35kg
40 x push press 50kg/35kg
30 x burpees over bar
20 x thrusters 50kg/35kg
30 x burpees over bar
40 x push press 50kg/35kg
50 x power cleans 50kg/35kg
60 x wall balls
16-05-17
GO
5 rounds for time of:
20 x double-unders
20 x kettle bell swings 24kg/16kg *break = 10 x burpees*
20 x press-ups
15-05-17
napalm barbell conditioning challenge
12 minute death by reps of:
on minute 1 perform:
1 x deadlift + 1 x power clean + 1 x thruster 60kg/40kg
on minute 2 add a rep to each movement:
2 x deadlifts + 2 x power cleans + 2 x thrusters 60kg/40kg
continue to add 1 rep each minute until failure.
once you fail a round in the remaining time amrap your highest complete round.
12-05-17
friday
18 minute amrap of:
20 x pull-ups
15 x sumo deadlift high pull 50kg / 35kg
10 x handstand push-ups
11-05-17
100%
3 minute amrap of:
20 / 18 x cal row
20 x thrusters 40kg / 30kg
20 x bar facing burpee
-3:00 rest-
3 minute amrap of:
15 / 12 x cal row
15 x thrusters 40kg / 30kg
15 x bar facing burpee
-3:00 rest-
3 minute amrap of:
12 / 10 x cal row
12 x thrusters 40kg / 30kg
12 x bar facing burpee
10-05-17
skill under fatigue
8 minute ladder of:
1 x squat snatch 80% 1rm
1 x muscle-up
10 x double-unders
2 x squat snatch 80% 1rm
2 x muscle-ups
20 x double unders
3/3/30
4/4/40 etc...
-4:00 rest-
REPEAT