repeat from 20-06-16 & 28-08-16
15 minute amrap of:
20 x double-unders
10 x pull-ups
5 x squat cleans 60kg/40kg
23-01-17
the ghost
6 rounds for total reps of:
1 minute rowing for calories
1 minute burpees
1 minute double-unders
1 minute rest
**don't sandbag the row or burpees because your good at double-unders... go hard!!**
20-01-17
less reps = heavier weights
4 minute amrap of:
15 x cal row
15 x deadlifts 100kg/70kg
15 x toes to bar
(rest 2 mins)
4 minute amrap of:
12 x cal row
12 x deadlifts 110kg/75kg
12 x toes to bar
(rest 2 mins)
4 minute amrap of:
10 x cal row
10 x deadlifts 120kg/80kg
10 x toes to bar
19-01-17
climb the ladder
6 minute ladder of:
2 x chest to bar pull-ups
6 x box overs 24"/20"
4 x chest to bar pull-ups
6 x box overs 24"/20"
continue adding 2 reps on the chest to bar pull-ups each round
(rest 3 minutes)
6 minute ladder of:
2 x handstand push-ups
20 x double unders
4 x handstand push-ups
20 x double unders
continue adding 2 reps on the handstand push-ups each round
18-01-17
and old favourite returns
for time:
buy in - 2000m/1500m x row
50 x clean & jerk 50kg/35kg
20 x bar over burpees
40 x squat cleans 50kg/35kg
20 x bar over burpees
30 x thrusters 50kg/35kg
20 x bar facing burpees
cash out - 2000m/1500m x row
17-01-17
the open is coming.
12 minute amrap of:
3 x muscle-ups
12 x russian kettle bell swings 32kg/24kg
24 x wall balls
16-01-17
touch 'n' go ... or singles ??
5 rounds for time:
30 x double unders
15 x pull-ups
10 x power snatch 60kg/40kg
5 x over head squat 60kg/40kg
13-01-17
friday the 13th
Tabata
20 seconds on / 10 seconds off
8 rounds per station
1 minutes rest between stations
1) row for calories
2) ski for calories
3) hang snatch 40kg/30kg
4) assault bike for calories
12-01-17
happy birthday Mark, Kirsty & Amelia
M.K.A
for time:
12 x burpee box overs 24"/20"
1 x round of DT 80kg/55kg
36 x calorie row
12 x burpee box over 24"/20"
1 x round of DT 80kg/55kg
24 x calorie row
12 x burpee box over 24"/20"
1 x round of DT 80kg/55kg
8 x clusters 80kg/55kg
11-01-17
can you do it unbroken?
4 rounds for time of:
20 x pull-ups
10 x power cleans 50kg/35kg
10 x push press
20 x front squat