test week is over now its time for some more gainz
4 minute ladder: +1's
3 x hang power cleans 40kg/30kg
3 x thrusters 40kg/30kg
3 x burpee over bar
4,4,4
5,5,5 etc...
-90 seconds rest-
3 x rounds
*reset ladder each round*
06-10-17
can you get 2 rounds?
18 minute amrap of:
50 x double-unders
40 x russian kettlebell swings 32kg/24kg
30 x hand realease press-ups
20 x goblet squats 32kg/24kg
10 x clean & jerks 70kg/50kg
05-10-17
partner sweat - sprint
6 minutes:
partner a - max cal ski
partner b - max wall balls
*switch every 60 seconds*
-rest 2:00-
6 minute amrap of:
3 x synchro burpee chest-to-bar
6 x synchro burpee to target
12 x synchro russian kettlebell swings 32kg/24kg
-rest 2:00-
6 minutes:
partner a - max cal assault bike
partner b - max handstand push-ups
*switch every 60 seconds*
-rest 2:00-
6 minute amrap of:
i-go-you-go
1 x bear complex 60kg/40kg
3 x burpee over bar
-rest 2:00-
6 minutes:
max distance row
*switch every 60 seconds*
04-10-17
17.5
10 rounds for time of:
9 x thrusters 42.5kg/30kg
35 x double-unders
03-10-17
repeat from 19-06-17
4 rounds of:
3 minute amrap:
5 x power cleans 60kg/40kg
4 x shoulder to overhead 60kg/40kg
3 x bar facing burpees
-1:00 rest-
02-10-17
#testweekiscoming
for time:
50 x wall balls
1 x round of dt
40 x wall balls
1 x round of dt
30 x wall balls
1 x round of dt
20 x wall balls
1 x round of dt
10 x wall balls
1 x round of dt
dt:
12 x deadlifts 70kg/47.5kg
9 x hang power cleans 70kg/47.5kg
6 x push jerks 70kf/47.5kg
29-09-17
friday feeling
for time:
21-15-9
power snatch 40kg/30kg
overhead squat 40kg/30kg
-straight into-
15-12-9
power clean 40kg/30kg
thrusters 40kg/30kg
28-09-17
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