test week - day 6
fran
21 - 15 - 9 for time of:
thrusters 42.5kg/30kg
pull-ups
14-04-17
test week - day 5
nate
20 minute amrap of:
2 x muscle-ups
4 x handstand push-ups
8 x kettle bell swings 32kg/24kg
13-04-17
test week - day 4
hammer
5 rounds each for time of:
5 x power cleans 60kg/42.5kg
10 x front squats 60kg/42.5kg
5 x push jerks 60kg/42.5kg
20 x pull-ups
- 90 seconds rest -
12-04-17
test week - day 3
badger
3 rounds for time of:
30 x squat cleans 42.5kg/30kg
30 x pull-ups
800m run
11-04-17
test week - day 2
fight gone bad
3 rounds for max reps of:
1 minute on each station
- wall balls
- sumo deadlift high pull 35kg/25kg
- box jump 20"
- push press 35kg/25kg
- row calories
1 minute rest
10-04-17
test week - day 1
DT
5 rounds for time of:
12 x deadlifts 70kg/50kg
9 x hang power cleans 70kg/50kg
6 x push jerks 70kg/50kg
06-04-17
partner sweat
with a running clock:
0:00-20:00
100 x bar over burpees
50 x power clean 60kg/40kg
40 x squat clean 60kg/40kg
30 x power snatch 60kg/40kg
20 x squat snatch 60kg/40kg
10 x bear complex 60kg/40kg
... and back up again
20:00-25:00 (rest)
25:00 - until complete
10-20-30-40
ski-erg calories
thrusters 20kg/15kg
burpee box overs 24''/20''
05-04-17
10-4-10
10 minute amrap of:
15/12 x calorie row
10 x power snatch 50kg/35kg
5 x bar facing burpee
-4:00 rest-
10 minute amrap of:
25 x kettle bell swings 24kg/16kg
20 x push-ups
15 x goblet squats 24kg/16kg
04-04-17
King Kong Climbs
12 minute ladder of:
1 x deadlift 140kg/95kg
2 x muscle-ups
3 x squat cleans 70kg/50kg
4 x handstand push-ups
(+1 rep each movement)
2 x deadlift 140kg/95kg
3 x muscle-ups
4 x squat cleans 70kg/50kg
5 x handstand push-ups
3,4,5,6
4,5,6,7... and so on
03-04-17
looks easy...
15 minute amrap of:
21 x double-unders
15 x toes to bar
9 x thrusters 50kg/35kg