3-2-1
3 rounds of:
3 minutes - max calories row
2 minutes - max reps power snatch 60kg/40kg
1 minute - max reps burpee over bar
-1 minute rest-
14-07-17
60 on / 30 off
3 rounds of:
1 minute - max calorie row
-30 seconds rest-
1 minute - max russian kettle bell swings 32kg/24kg
-30 seconds rest-
1 minute - max burpee box overs
-30 seconds rest-
1 minute - max cal ski
- 30 seconds rest-
13-07-17
regionals 12.4
for time:
50 x back squat 60kg/40kg
40 x pull-ups
30 x push press 60kg/40kg
50 x front squat 40kg/30kg
40 x pull-ups
30 x push press 40kg/30kg
50 x overhead squat 30kg/20kg
40 x pull-ups
30 x push press 30kg/20kg
12-07-17
dubz
5 minute amrap of:
20 x double-unders
3 x power snatch 60kg/40kg
-rest 2:00-
5 minute amrap of:
20 x double-unders
6 x power clean & push jerk 60kg/40kg
-rest 2:00-
5 minute amrap of:
20 x double-unders
9 x clusters 60kg/40kg
-rest 2:00-
11-07-17
fran
for time:
21-15-9
thrusters 42.5kg/30kg
pull-ups
10-07-17
sprint
3 minute amrap of:
500/400m x row
remaining time max reps x hang clean & jerk 40kg/30kg
-rest 1:30-
3 minute amrap of:
500/400m x ski
remaining time max reps x thrusters 40kg/30kg
-rest 1:30-
3 minute amrap of:
50 x wall balls
remaining time max reps x hang power snatch 40kg/30kg
-rest 1:30-
3 minute amrap of:
400m x run
remaining time max reps x burpees over the bar
-rest 1:30-
TEST WEEK - day 5
cindy
20 minute amrap of:
5 x pull-ups
10 x press-ups
15 x air squats
TEST WEEK - day 4
the chief
5 rounds of - 3 minutes on / 1 minute off -
amrap of:
3 x power cleans 60kg/40kg
6 x press-ups
9 x air squats
TEST WEEK - day 3
badger
3 rounds for time of:
30 x squat cleans 42.5kg/30kg
30 x pull-ups
800m run
TEST WEEK - day 2
fgb
3 round of:
1 minute - wall balls
1 minute - sumo deadlift high pull 35kg/25kg
1 minute - box jumps 20''
1 minute - push press 35kg/25kg
1 minute - row calories
1 minute - rest