friday
18 minute amrap of:
20 x pull-ups
15 x sumo deadlift high pull 50kg / 35kg
10 x handstand push-ups
11-05-17
100%
3 minute amrap of:
20 / 18 x cal row
20 x thrusters 40kg / 30kg
20 x bar facing burpee
-3:00 rest-
3 minute amrap of:
15 / 12 x cal row
15 x thrusters 40kg / 30kg
15 x bar facing burpee
-3:00 rest-
3 minute amrap of:
12 / 10 x cal row
12 x thrusters 40kg / 30kg
12 x bar facing burpee
10-05-17
skill under fatigue
8 minute ladder of:
1 x squat snatch 80% 1rm
1 x muscle-up
10 x double-unders
2 x squat snatch 80% 1rm
2 x muscle-ups
20 x double unders
3/3/30
4/4/40 etc...
-4:00 rest-
REPEAT
09-05-17
partner sweat
12 minute amrap of:
40/30 x calorie assault bike
4 x rounds of DT 70kg/45kg
-4:00 rest-
12 minute amrap of:
40/30 x calorie ski erg
30 x clusters 70kg/45kg
-4:00 rest-
12 minute amrap of:
40/30 x calorie row
50 x wall balls
08-05-17
hold on
5 rounds for time of:
10 x burpees to target
20 x kettlebell swings 32kg/24kg
20 x press-ups
05-05-17
intervals
40 seconds on / 20 seconds off
alternate between:
1 - assault bike calories
2 - push press 50kg/35kg
3 - ski erg calories
4 - russian kettlebell swings 32kg/24kg
5 - burpee over bar
4 rounds for max reps
04-05-17
nearly the weekend ... keep going!
5 rounds for time of:
20 x dumbbell snatch 20kg/15kg
10 x burpee box overs
5 x muscle-ups
03-05-17
ladder time
12 minute ladder of:
2 x hang power cleans 40kg/30kg
2 x thrusters 40kg/30kg
10 x abmat sit-ups
4 x hang power cleans
4 x thrusters
10 x abmat sit-ups
continue to add 2 reps to the barbell movements but keep the sit-ups at 10
02-05-17
15 minute cap ... GO HARD
4 rounds for time of:
30 x double-unders
20 x wall balls
20 x kettlebell swings 32kg/24kg
20 x pull-ups
01-05-17
bank holiday sweat
for time opposite to 12 days of Christmas workout:
1 x power snatch
2 x muscle-ups
3 x sumo deadlift high pull
4 x box jumps
5 x clusters
6 x bar facing burpees
7 x wall balls
8 x push press
9 x toes to bar
10 x front squat
bar at 80% of snatch 1rm
1
1,2
1,2,3
1,2,3,4 and so on until you complete all rounds!