after some heavy tng cleans
12 minute amrap of:
6 x toes to bar
12 x overhead plate lunges 25kg/20kg
18 x press-ups
24 x double-unders
27-09-17
fgb style
3 rounds, 1 min per station, of:
ski erg calories
-rest 30 secs-
dumbbell thruster 20kg/15kg
-rest 30 secs-
power clean 60kg/40kg
-rest 30 secs-
lateral burpee over bar
-rest 30 secs-
26-09-17
29-03-17 repeat
12 minute amrap of:
24 x double-unders
12 x deadlifts 70kg/47.5kg
9 x hang power cleans 70kg/47.5kg
6 x push jerks 70kg/47.5kg
-rest 4:00-
12 minute amrap of:
5 x pull-ups
10 x press-ups
15 x wall balls
-rest 4:00-
8 rounds of:
1 minute max distance row / 30 seconds rest
25-09-17
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