chipper time
for time:
100 x double-unders
80 x wall balls
60 x pull-ups
40 x thrusters 40kg/30kg
20 x burpee over bar
22-09-17
22-05-17 repeat
10 rounds for time of:
10 x sumo deadlift high pull 40kg/30kg
10 x thrusters 40kg/30kg
25 x double-unders
21-09-17
sweat
7 minute amrap of:
15/12 x calorie ski
15 x press-ups
-3:00 rest-
7 minute amrap of:
7 x handstand push-ups
7 x power cleans 60kg/40kg
-3:00 rest-
7 minute amrap of:
7 x burpee to a target
7 x dumbbell thrusters 20kg/15kg
-3:00 rest-
7 minutes:
3 minute max calorie row
-1:00 rest-
3 minute max calorie row
20-09-17
go there
in a 10 minute window:
21-15-9
hang power cleans 40kg/30kg
thrusters 40kg/30kg
- in the reamining time aramp:
10 x sumo deadlift high pulls 40kg/30kg
5 x bar facing burpees
19-09-17
20 minute cap, can you beat it?
for time:
100 x double-unders
50 x wall balls
40 x alternating arm dumbbell snatch 20kg/15kg
30 x ring dips
20 x burpee box overs
10 x muscle-ups
20 x burpee box overs
30 x ring dips
40 x alternating arm dumbbell snatch 20kg/15kg
50 x wall balls
100 x double-unders
18-09-17
max reps monday
6 minute amreps:
max wall balls
*emom 5 x ground to overhead 50kg/35kg
-rest 2:00-
6 minute amreps:
max russian kettlebell swings 32kg/24kg
*emom 8 x goblet squats
-rest 2:00-
6 minute amreps:
max calorie row
*emom 5 x burpees over rower
***start with emom***
14-09-17
repeat 28/02/17
12 minute ladder:
1 x squat clean 70kg/50kg
30 x double-unders
2 x squat cleans 70kg/50kg
30 x double-unders
3 x squat cleans 70kg/50kg
30 x double-unders
etc... 4,30/5,30/6,30
continue to add 1 squat clean each round
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
11-09-17
monday
for time:
100 x double unders
20 x toes to bar
20 x thrusters 40kg/30kg
18 x toes to bar
18 x thrusters 40kg/30kg
16 x toes to bar
16 x thrusters 40kg/30kg
14 x toes to bar
14 x thrusters 40kg/30kg
12 x toes to bar
12 x thrusters 40kg/30kg
10 x toes to bar
10 x thrusters 40kg/30kg
100 x double unders