its a hot one
4 rounds of:
3 minute amrap:
5 x power cleans 60kg/40kg
4 x shoulder to overhead 60kg/40kg
3 x bar facing burpees
-1:00 rest-
16-06-17
skill & sweat
10 minute amrap of:
2 x muscle-ups
5 x hang clusters 50kg/35kg
20 x double-unders
-rest 3:00-
10 rounds - 40 seconds on / 20 seconds off of:
row / ski for max calories
15-06-17
chipper
50 x wall balls
40 x sumo deadlift high pull 50kg/35kg
30 x push press 50kg/35kg
20 x toes-to-bar
10 x thrusters 50kg/35kg
20 x toes-to-bar
30 x push press 50kg/35kg
40 x sumo deadlift high pull 50kg/35kg
50 x wall balls
14-06-17
partner sweat
12 minute amrap i-go-you-go of:
15/12 x calorie ski
10 x squat cleans 60kg/40kg
5 x clusters 60kg/40kg
-rest 4:00-
12 minute amrap i-go-you-go of:
15/12 x calorie row
15 x burpees over rower
15 x wall balls
-res 4:00-
12 minute amrap i-go-you-go of:
30 x double-unders
20 x kettle bell swings 32kg/24kg
10 x burpee box overs
** partner B can only start once partner A has finished the second movement **
13-06-17
TnG
8 minute amrap of:
5 x tng power snatch 50kg/35kg
10 x overhead squats 50kg/35kg
20 x double-unders
-rest 4:00-
8 minute amrap of:
5 x tng power clean + push jerk 50kg/35kg
10 x front squats 50kg/35kg
20 x double-unders
**if break on 5 x tng reps then its 5 x bar facing burpee penalty & the set starts again**
12-06-17
going unbroken?
for time 27-21-15-9 of:
hang power cleans 40kg/30kg
thrusters 40kg/30kg
**10 x bar facing burpees after each round**
(27/27/10 - 21/21/10 - 15/15/10 - 9/9/10)
09-06-17
for time
5 rounds for time of:
30 x double-unders
20 x dumbbell snatch 20kg/15kg
10 x handstand push-ups
08-06-17
20rm skwaats
12 minute amrap of:
10 x deadlifts 100kg/70kg
10 x box jump overs 24''/20''
4 x muscle-ups
07-06-17
all the 5s
5 rounds of 3 minutes on / 1 minute off:
5 x hang power cleans 50kg/35kg
5 x push press 50kg/35kg
5 x bar over burpees
06-06-17
Casey
34 minute amrap of:
24 x wall balls
4 x bear complex 60kg/40kg
17 x calorie row