sweat
for time:
1-2-3-4-5-6-7-8-9-10
dumbbell snatch 25kg/15kg
box jump over
(rest 3:00)
4 rounds of:
25 x wall balls
50 x double-unders
(rest 3:00)
1-2-3-4-5-6-7-8-9-10
deadlift 110kg/80kg
bar facing burpees
06-03-17
ladder time
12 minute ladder of (+1):
1 x burpee muscle-up
1 x bear complex 60kg/40kg
2 x burpee muscle-up
2 x bear complexs 60kg/40kg
continue to +1 to each movement until you reach the time cap
03-03-17
AMRAP
15 minute amrap of:
20/15 x calorie row
15 x toes to bar
10 x overhead walking lunges 50kg/35kg
02-03-17
death-by barbell
16 minute death-by reps of:
1 x power clean + 1 x front squat + 1 x push jerk 60kg/40kg
each minute add 1 rep too all the movements
2 x power cleans + 2 x front squats + 2 x push jerks - then 3,3,3 and so on...
when you fail drop back to 3's and start again
01-03-17
starting the month with a sweat class
3 rounds for time of:
30 x wallballs
30 x russian kettle bell swings 32kg/24kg
30 x thrusters 40kg/30kg
30 x burpee over bar
30 x pull ups
30 x calories row,ski or bike
28-02-17
open prep
12 minute ladder of:
1 x squat clean 70kg/50kg
30 x double unders
2 x squat cleans 70kg/50kg
30 x double unders
continue to add 1 squat clean each round until you reach the timecap
27-02-17
don't sandbag
part a - 6 minute ladder of:
3 x dumbbell thrusters 20kg/15kg
3 x chest to bar
6 x dumbbell thrusters 20kg/15kg
6 x chest to bar
9,9
12,12 etc ...
(rest 3:00)
part b - go from whatever rep scheme you finished on from part a and return to the bottom ...
for time
24-02-17
'wacky jackie'
for time:
1km row
50 x thrusters 20kg
30 x pull-ups
50 x thrusters 20kg
1km row
23-02-17
for time:
50 x wall balls
30 x bar facing burpees
10 x bear complex 60kg/40kg
30 x bar facing burpees
50 x wall balls
22-02-17
15 minute amrap of:
10 x chest to bar
10 x hang power clusters 50kg/35kg
30 x double-unders