24-09-18

Crossfit

for time:

75 x kettlebell swings 24kg/16kg

50 x thrusters 20kg/15kg

25 x pull-ups

50 x thrusters 20kg/15kg

75 x kettlebell swings 24kg/16kg

---

Sweat

in 4 minutes:

40/30 x calorie row

remaining time max reps - hang dumbbell clean & press 22.5kg/15kg

-2:00 rest-

in 4 minutes:

40 x thrusters 30kg/20kg

remaining time max reps - burpee over bar

-2:00 rest-

in 4 minutes:

40/30 x calorie ski

remaining time max reps - press-ups

-2:00 rest-

in 4 minutes:

50 x wall balls

remaining time max reps - burpee to target

-2:00 rest-

in 4 minutes:

50 x kettlebelll swings 24kg/16kg

remaining time max reps - assault bike calories

-2:00 rest-

in 4 minutes:

30 x burpee box jumps

remaining time max reps - double-unders

21-09-18

Crossfit

for time:

21-15-9

deadlift 100kg/.70kg

toes to bar

-straight into-

21-15-9

dumbbell thrusters 15kg/10kg

pull-ups

---

Sweat

for time:

100 x kettlebell swings 24kg/16kg

100 x double-unders

75 x wall balls

75 x hang power clean 40kg/30kg

50 x thrusters 40kg/30kg

50 x pull-ups

25 x burpee box jumps

25 x calorie row

20-09-18

Crossfit

15 minute emom of:

3 x power snatch 70% + 5 x brupees

-5:00 rest-

5 rounds of 1 minute on / 1 minute off

row for max calories

---

Sweat

12 minute amrap of:

10/8 x calorie row

10 x left arm hang kettlebell snatch 24kg/16kg

10 x right arm hang kettlebell snatch 24kg/16kg

20 x press-ups

-4:00 rest-

12 minute amrap of:

10/8 x calorie ski

10 x hang power clean 50kg/35kg

10 x front squat 50kg/35kg

10 x push press 50kg/35kg

-4:00 rest-

12 minute amrap of:

30 x double-unders

20 x alternating dumbbell snatch 22.5kg/15kg

10 x burpee box jump

19-09-18

pukeys pyramid v2.0

for time with a partner i-go-you-go:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

squat clean 50kg/35kg

burpee box jump over

push press 50kg/35kg

burpee over bar

18-09-18

Crossfit

5 rounds for time of:

20 x wall balls

15 x toes to bar

10 x power cleans 60kg/42.5kg

---

Sweat

15 minute amrap of:

30 x double-unders

20 x pull-ups

10 x squat cleans 60kg/42.5kg

-5:00 rest-

15 minute amrap of:

10/8 x calorie ski

10 x left arm dumbbell push press 22.5kg/15kg

10 x left arm dumbbell front squat 22.5kg/15kg

10 x right arm dumbbell push press 22.5kg/15kg

10 x right arm dumbbell front squat 22.5kg/15kg

17-09-18

Crossfit

ogar - 14 minute amrap of:

3 x power snatch 60kg/42.5kg

1 x muscle-up

12 x wall ball

---

Sweat

for time:

75 x wall balls

100 x pull-ups

200 x press-ups

300 x squats

75 x wall balls

13-09-18

Crossfit

5 rounds of:

40 seconds on / 20 seconds off - alternate each movement

1 - ski calories

2 - hang kettlebell snatch 24kg/16kg

3 - row calories

4 - burpee box jump

---

Sweat

tabata 20 seconds on / 10 seconds off x 8 rounds

1 - burpee to targert

2 - air squat

3 - pull-ups

4 - wall ball

-5:00 rest-

1 - ski calories

2 - thrusters 20kg/15kg

3 - plyo press-ups

4 - assault bike calories

12-09-18

Crossfit

5 rounds of:

in 3 minutes-

30 x double-unders

15 x burpee to target

15 x hang power clean 50kg/35kg

remaining time - max reps x push press 50kg/35kg

-1:00 rest-

---

Sweat

for time:

50 x calorie row

50 x wall ball

50 x alternating dumbbell snatch 22.5kg/15kg

50 x hand release press-ups

50 x back squat 50kg/35kg

50 x ring dips

-back up again-

11-09-18

Crossfit

partner workout

4 x 4 minute rounds of:

partner a - 25/20 x calorie row

partner b - 8 x dumbbell man-makers 15kg/10kg

then switch over

remaining time max reps x synchro burpee box jumps

-1:00 rest-

---

Sweat

partner workout

4 x 4 minute rounds of:

partner a - 25/20 x calorie row

partner b - 8 x dumbbell man-makers 15kg/10kg

then switch over

remaining time max reps x synchro burpee box jumps

-1:00 rest-

-5:00 rest-

4 x 4 minute rounds of:

partner a - 25/20 x calorie ski

partner b - 30 x slam balls

then switch over

remaining time max reps x synchro back squat 60kg/42.5kg

-1:00 rest-

10-09-18

Crossfit

15 minute amrap of:

21 x wall balls

15 x chest to bar

9 x bear complex 50kg/35kg