13-09-17

partner sweat

8 minute amrap of:

i-go-you-go

5 x power snatch 50kg/30kg

5 x overhead squats 50kg/30kg

5 x burpee over bar

-rest 2:00-

8 minute amrap of (partition as required)

20 x dumbbell front squats 20kg/15kg

20 x handstand push-ups

-rest 2:00-

8 minute amrap of:

i-go-you-go

15/12 x calorie row + 2 x bear complex 70kg/50kg

*partner starts as soon as the first partner has done the row - score is total calories*

-rest 2:00-

8 minute amrap of:

partner a - 15/12 x calorie ski

partner b - 15/12 x calorie assault bike

*switch when both partners are finished*

12-09-17

3 minute window:

25 x burpees over rower

remaining time max calories on the rower

-rest 1:30-

3 minute window:

50 x russian kettlebell swings 32kg/24kg

remaining time max wall balls

-rest 1:30-

3 minute window:

30 x dumbbell thrusters 20kg/15kg

remaining time max burpees to target

-rest 1:30-

3 minute window:

20 x clean & jerks 60kg/40kg

remaining time max calories on the ski

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

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