all gas
for time:
500m x row
1 round of dt
500m x row
2 rounds of dt
500m x row
3 rounds of dt
*dt*
12 x deadlifts 70kg/50kg
9 x hang power cleans 70kg/50kg
6 x push jerks 70kg/50kg
07-09-17
1:00 / 0:30
3 rounds of:
1 minute max calories ski
-30 seconds rest-
1 minute max burpee box overs
-30 seconds rest-
1 minute max double-unders
-30 seconds rest-
1 minute max dumbbell thrusters 20kg/15kg
-30 seconds rest-
06-09-17
make it hurt
4 rounds for time of:
21 x wall balls
18 x hang power snatch 35kg/25kg
15 x burpee to target
12 x chest to bar
05-09-17
sweat
8 minute amrap of:
5 x box jumps 30''/24''
3 x power cleans 100kg/60kg
1 x jerk 100kg/60kg
-rest 4:00-
8 minute amrap of:
15/12 x calorie ski
15 x wall balls
-rest 4:00-
8 minute amrap of:
15/12 x calorie row
10 x left arm hang kettlebell snatch 24kg/16kg
10 x right arm hang kettlebell snatch 24kg/16kg
-rest 4:00-
8 minute amrap of:
10 x chest to bar
20 x press-ups
30 x double-unders
04-09-17
tng
3 minute amrap of:
5 x power cleans 50kg/35kg
5 x thrusters 50kg/35kg
5 x burpees over bar
-rest 1:00-
4 rounds ;)
31-08-17
sweat sprints
#1 - 5 minute amrap of:
15 x russian kettlebell swings 32kg/24kg
10 x burpees
-rest 2:00-
#2 - 5 minute amrap of:
10 x pull-ups
10 x dumbbell thrusters 20kg/15kg
-rest 2:00-
#3 - 5 minute amrap of:
max calorie row ;)
-rest 2:00-
#4 - 5 minute amrap of:
1 x bear complex 70kg/50kg
5 x burpee box overs
-rest 2:00-
#5 - 5 minute amrap of:
10/8 x calorie ski
15 x press-ups
-rest 2:00-
#6 - 5 minute amrap of:
10/8 x calorie assault bike
10 x deadlifts tng 100kg/70kg
30-08-17
do not drop the ball
12 minute amrap of:
5 x power snatches 60kg/40kg
10 x burpee over bar
15 x wall balls
10 x burpee over bar
*20 x air squats if you drop the ball*
29-08-17
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 ;)