one tough sweat class
3 rounds for time:
30 x wallballs
25 x squat cleans 50/35kg
20 x pull-ups
15 x thrusters 50/35kg
1km x row or ski
21-11-2016
Barbells & Burpees
for time:
10 down to 1
hang clean & press 70/50kg
bar facing burpees
18-11-2016
light & gassy
15 minute amrap
10 x sumo deadlift high pull 40/25kg
10 x front squat 40/25kg
10 x push press 40/25kg
30 x double under
17-11-2016
3 sweaty emom's
12 minute emom
3 x power snatch 70/45kg + 5 x bar facing burpees
(rest 3 minutes)
12 minute alternating emom
1 - 15/12 x calorie row
2 - 20 x kettle bell swings 24/16kg
(rest 3 minutes)
12 minute alternating emom
1 - 30 seconds max calories assault bike
2 - 30 seconds max calories ski erg
16-11-2016
21-15-9 and a little more
for time:
21-15-9-6
deadlift 110/75kg
box jump 30/24"
toes to bar
15-11-2016
Go hard ... recover (a bit) then ... go harder!!
6 minute amrap
6 x power cleans 50/35kg
6 x thrusters 50/35kg
20 x double unders
rest 3 minutes
then REPEAT!
14-11-2016
simple but effective.
15 minute amrap
10 x chest to bar pull ups
15 x russian kettle bell swings 32/24kg
20 x wallballs