don't sandbag the first amrap
8 minute amrap of:
20 x calorie row
10 x squat snatch 50kg / 35kg
(rest 4 minutes)
8 minute amrap of:
5 x chest to bar
10 x press-ups
15 x air squats
02-02-17
2:1
5 rounds of:
2 minutes on / 1 minute off
12 x hang power cleans 50kg / 35kg
9 x push press 50kg / 35kg
6 x thrusters 50kg / 35kg
remaining time max reps - bar facing burpees
01-02-17
its Feburary
5 rounds for time of:
15 x deadlifts 100kg / 70kg
10 x burpee box overs
5 x muscle-ups
31-01-17
last sweat of january
with a running clock:
0-12:00
alternating emom of:
1 - 10 x power snatch 60kg / 40kg
2 - 15 / 12 x calorie row
16:00-28:00
alternating emom of:
odd - max wall balls in 40 seconds
even - max sumo deadlift high pull 50kg / 35kg
32:00-44:00
amrap of:
10 x thrusters 40kg / 30kg
10 x bar facing burpees
30-01-17
sounds simple
15 minute amrap of:
15 x russian kettle bell swings 32kg/24kg
20 x wall balls
30 x double unders
27-01-17
no tactics just go hard
for time of:
10-9-8-7-6-5-4-3-2-1 x power snatch 50kg/35kg
2-4-6-8-10-12-14-16-18-20 x burpees over the bar
round 1 = 10 x power snatch + 2 x burpees over the bar
round 2 = 9 x power snatch + 4 x burpees over the bar
etc...
26-01-17
8 minute sweats
8 minute ladder of:
15 x wall balls
1 x burpee muscle-up
15 x wall balls
2 x burpee muscle-up
continue adding 1 x burpee muscle-up per round.
(rest 3 minutes)
8 minute amreps of:
max thrusters 30kg/20kg
every time you break = ski erg x 10 calories
(rest 3 minutes)
8 minute amrap of diet DT:
12 x deadlifts 50kg/35kg
9 x hang power cleans 50kg/35kg
6 x push jerk 50kg/35kg
(rest 3 minutes)
2 rounds for max calories of:
2 minute assault bike
2 minute rowing
25-01-17
can you go unbroken?
3 rounds for time of:
20 x kettle bell swings 32kg/24kg
20 x press-ups
20 x toes to bar
24-01-17
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!!**