triplet
12 minute amrap of:
30 x double-unders
20 x pull-ups
10 x squat snatch 55kg/35kg
-rest 4:00-
5 rounds of:
1 minute on / 1 minute off
max distance row / ski / bike
23-06-17
40 on / 20 off
5 rounds of:
40 seconds max reps burpee box overs
-20 seconds rest-
40 seconds max reps dumbbell thrusters 25kg/15kg
-20 seconds rest-
40 seconds max calories row
-80 seconds rest-
22-06-17
sweat
in a 35 minute window:
800m x run
50 x pull-ups
100 x press-ups
150 x air squats
-rest 4:00-
1 x round of dt
5 x burpee over bar
2 x rounds of dt
5 x burpee over bar
3 x rounds of dt
5 x burpee over bar
remaining time - max cals row/bike/ski
**dt 70kg/47.5kg**
21-06-17
napalm fiddy
for time:
50 x wall balls
50 x russian kettle bell swings 32kg/24kg
50 x thrusters 30kg/20kg
50 x russian kettlebell swings 32kg/24kg
50 x wall balls
**anytime you break on a given movement = 50 x doubler-under penalty**
20-06-17
#ogar
14 minute amrap of:
3 x power snatch 60kg/40kg
1 x muscle-up
12 x wall balls
19-06-17
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**