hold on
10 minute amrap of:
10 x hang power cleans 40kg/30kg
10 x push jerks 40kg/30kg
20 x double-unders
-rest 3:00-
10 minute emom of:
5 x pull-ups
10 x push-ups
15 x air squats
25-08-17
tgif
15 minute amrap of:
15 x russian kettlebell swings 32kg/24kg
15 x thrusters 40kg/30kg
15 x toes to bar
24-08-17
repeat 10-05-17
8 minute ladder of:
1 x muscle-up
1 x squat snatch 70kg/45kg
10 x double-unders
2 x muscle-up
2 x squat snatch 70kg/45kg
20 x double-unders
3 x muscle-up
3 x squat snatch 70kg/45kg
30 x double-unders
4,4,40
5,5,50
etc....
-rest 4:00-
repeat ;)
23-08-17
partner sweat
for time:
100/80 x calorie row
30 x burpee box overs
40 x clean & jerks 60kg/40kg
50 x wall balls
80/60 x calorie row
30 x burpee box overs
40 x clean & jerks 60kg/40kg
50 x wall balls
60/40 x calorie row
30 x burpee box overs
40 x clean & jerks 60kg/40kg
50 x wall balls
40/20 x calorie row
30 x burpee box overs
40 x clean & jerks 60kg/40kg
50 x wall balls
at 40 minutes - run 1 mile
22-08-17
chipper
for time:
50 x wall balls
40 x double-unders
30 x pull-ups
20 x bar facing burpees
10 x clusters 70kg/45kg
20 x bar facing burpees
30 x pull-ups
40 x double-unders
50 x wall balls
21-08-17
3:1
3 rounds of:
in 3 minutes:
20/15 x calorie row
remaining time max reps x hang kettlebell snatch 24kg/16kg (alternate 5 each arm)
-rest 1:00-
**rest 2:00 after 3 rounds**
3 rounds of:
in 3 minutes:
15 x burpee over bar
remaining time max reps x clean & jerk 60kg/40kg
18-08-17
20s
18 minute amrap of:
20 x dumbbell snatch 20kg/15kg
20 x dumbbell goblet squat 20kg/15kg
20 x press-ups
20 x abmat sit-ups
17-08-17
11.1/14.1
10 minute amrap of:
30 x double-unders
15 x power snatch 35kg/25kg
16-08-17
hook grip
4 cycles of - 3 minute amraps of:
5 x chest to bar pull-ups
5 x hang clean & jerk 60kg/35kg
5 x bar facing burpees
-rest 1 minute between amrap-
15-08-17
sweat emom
12 minute alternating emom of:
1 - 15/12 x calorie row
2 - 10 x burpee box jumps
-3:00 rest-
12 minute alternating emom of:
1 - 20 x wall balls
2 - 20 x russian kettlebell swings 32kg/24kg
-3:00 rest-
12 minute alternating emom of:
1 - 12 x clean & jerks 50kg/35kg
2 - 12 x thrusters 50kg/35kg