40 minute amrap of:
200/160 x cal row *switch every 20/16 cals*
- while one person is rowing the other is working through...
100 x wall balls
80 x pull-ups
100 x squat cleans 60kg/40kg
80 x push press 60kg/40kg
100 x bar facing burpees
*when the row work is done both continue to work on the amrap, partition as required*
7 minute amrap of:
8 x handstand push-ups
16 x pull-ups
24 x double-unders
-rest 3:00-
7 minute amrap of:
8 x toes to bar
16 x press-ups
24 x russian kettlebell swings 32kg/24kg
the cf games are here and it feels like xmas :)
1 x power clean 60kg/40kg
2 x push press 60kg/40kg
3 x front squat 60kg/40kg
4 x box jump
5 x burpee
6 x wall ball
7 x overhead lunge 20kg/15kg plate
8 x pull-ups
9 x hand release press-ups
10 x thrusters
11 x kettlebell swings 24kg/16kg
12 reps of everything
(done as per the song)
1
2-1
3-2-1
4-3-2-1 etc...
for time:
15 x power snatch 40kg/30kg
15 x overhead squats 40kg/30kg
12 x power snatch 40kg/30kg
12 x overhead squats 40kg/30kg
9 x power snatch 40kg/30kg
9 x overhead squats 40kg/30kg
15 x power clean & jerk 40kg/30kg
15 x front squats 40kg/30kg
12 x power clean & jerk 40kg/30kg
12 x front squats 40kg/30kg
9 x power clean & jerk 40kg/30kg
9 x front squats 40kg/30kg
12 minute amrap of:
10 x toes-to-bars
20 x one arm dumbbell snatch (alternating)s 20kg/15kg
30 x double-unders
-rest 5:00-
5 rounds of:
1 minute on / 30 seconds off - max calories row
3 minute amrap of:
2 x squat cleans 60kg/40kg
2 x bar facing burpees
3,3
4,4 ...etc
-rest 1:00-
3 minute amrap of:
2 x squat cleans 60kg/40kg
2 x bar facing burpees
3,3
4,4 ...etc
-rest 1:00-
3 minute amrap of:
2 x power cleans 60kg/40kg
2 x bar facing burpees
3,3
4,4 ...etc
-rest 1:00-
3 minute amrap of:
2 x power cleans 60kg/40kg
2 x bar facing burpees
3,3
4,4 ...etc
20 minute amrap of:
91 x double-under buy in
-then-
28 x chest to bar
7 x squat cleans 60kg/40kg *tng*
26 x handstand push-ups
4 rounds
3 minute amrap of:
10 x power cleans 60kg/40kg
10 x thrusters 60kg/40kg
remaining time max calories on a machine - row, bike or ski
-rest 2 minutes-
12 minute alternating emom of:
1 - 15/12 x ski calories
2 - 15 x wall balls
-rest 4:00-
12 minute alternating emom of:
1 - 15/12 x assault bike calories
2 - 15 x russian kettlebell swings 32kg/24kg
-rest 4:00-
12 minute alternating emom of:
1 - 15/12 x row calories
2 - 12 x burpee over rower
RX+ is more reps ;)
for time:
100 x double-unders
80 x air squats
60 x bar facing burpees
40 x power snatch 50kg/35kg
20 x overhead squats 50kg/35kg
10 x burpee muscle-ups