unbroken ...
12 minute amrap of:
12 x sumo deadlift high pull 42.5kg/30kg
12 x push press 42.5kg/30kg
12 x pull-ups
30-03-17
emom
15 minute emom of:
3 x power snatch 60kg/40kg
4 x overhead squat 60kg/40kg
5 x burpee over bar
-score is rounds completed-
29-03-17
sweat
12 minute amrap of:
24 x double-unders
12 x deadlifts 70kg/50kg
9 x hang power cleans 70kg/50kg
6 x shoulder to overhead 70kg/50kg
-4:00 rest-
12 minute amrap of:
10 x pull-ups
20 x push-ups
30 x wall balls
-4:00 rest-
8 rounds of:
1 minute on / 30 seconds off
row for max meters
28-03-17
the open is over
4 rounds for time of:
10 x bar facing burpees
15 x power cleans 50kg/35kg
20 x front squats 50kg/35kg
27-03-17
#paytheman
3 rounds for max reps of:
1 minute - ski erg calories
-20 seconds rest-
1 minute - thrusters 35kg/25kg
-20 seconds rest-
1 minute - burpee box overs
-20 seconds rest-
1 minute - wall balls
-20 seconds rest-
24-03-17
17.5 or this
18 minute amrap of:
50 x wall balls
50 x kettle bell swings 24kg/16kg
25 x pull-ups
25 x dumbbell thrusters 20kg/12.5kg
**every time you break = 5 x burpees**
23-03-17
2:1
5 rounds - 60 seconds on / 30 seconds off for max reps of:
alternate between
1 - row for calories
2 - hang power clean & jerk 50kg/35kg
3 - bar facing burpees
22-03-17
squat fast
12 minute amrap of:
5 x handstand push-ups
10 x deadlifts 100kg/70kg
20 x air squats
21-03-17
sweat
for time:
10-8-6-4-2 muscle-ups
10-10-10-10-10 thrusters 50kg/35kg
-rest 5:00 + 30 x sit-ups-
10-8-6-4-2 power snatch 60kg/40kg
10-10-10-10-10 bar facing burpees
-rest 5:00 + 30 x sit-ups-
10-8-6-4-2 squat cleans 70kg/45kg
50-50-50-50-50 double-unders
-rest 5:00 + 30 x sit-ups-
1 mile run 'or' 2km row
20-03-17
#getafterit
4 rounds for time of:
10 x power snatch 50kg/35kg
15 x toes to bar
20 x wall balls