12-10-18

Crossfit

each workout is 2 minutes on / 1 minute off x 2 rounds

1) 20/15 x calorie row

-remaining time max reps kettlebell swings 24kg/16kg

-3:00 rest-

2) 15/12 x calorie ski

-remaining time max reps dumbbell man-makers 15kg/10kg

-3:00 rest-

3) 10 x burpee box jumps

-remaining time max reps clean & jerk 60kg/40kg


Sweat

murph in the sea or snow

2km x row or ski

100 x pull-ups

200 x press-ups

300 x squats

2km x row or ski

11-10-18

Crossfit

10 minute amrap of:

10 x power snatch 40kg/30kg

10 x overhead squat 40kg/30kg

30 x double-unders

-4:00 rest-

10 minute amrap of:

3 x muscle-ups

6 x handstand push-ups

9 x toes to bar

12 x russian kettlebell swings 32kg/24kg


Sweat

for time:

100 x wall balls

50 x chest to bar

50 x squat cleans 40kg/30kg

50 x handstand push-ups

50 x sumo deadlift high pull 40kg/30kg

50 x toes to bar

50 x russian kettlebell swings 32kg/24kg

100 x wall balls

09-10-18

Crossfit

speal vs khalipa


Sweat

12 minute amrap of:

15 x wall balls

10 x chest to bar

5 x squat clean 60kg/40kg

-4:00 rest-

12 minute amrap of:

10/8 x calorie row

5 x burpee over rower

20 x press-ups

5 x burpee over rower

-4:00 rest-

12 minute amrap of:

10 x box jumps

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

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

30 x double-unders

08-10-18

Sweat partner workout

for time:

60 x box jump overs

40 x synchro thrusters 30kg/20kg

60 x dumbbell hang clean & press 22.5kg/15kg

40 x calorie row

50 x box jump overs

30 x synchro thrusters 30kg/20kg

50 x dumbbell hang clean & press 22.5kg/15kg

30 x calorie row

40 x box jump overs

20 x synchro thrusters 30kg/20kg

40 x dumbbell hang clean & press 22.5kg/15kg

20 x calorie row