GO
5 rounds for time of:
20 x double-unders
20 x kettle bell swings 24kg/16kg *break = 10 x burpees*
20 x press-ups
15-05-17
napalm barbell conditioning challenge
12 minute death by reps of:
on minute 1 perform:
1 x deadlift + 1 x power clean + 1 x thruster 60kg/40kg
on minute 2 add a rep to each movement:
2 x deadlifts + 2 x power cleans + 2 x thrusters 60kg/40kg
continue to add 1 rep each minute until failure.
once you fail a round in the remaining time amrap your highest complete round.
12-05-17
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