monday madness
8 minute amrap of:
15 x deadlifts 80kg/50kg
15 x wall balls
5 x burpee over bar
-3:00 rest-
8 minute amrap of:
15 x push press 50kg/35kg
15 x toes to bar
5 x burpee box overs
27-10-17
friday
20 minute amrap of:
3 x muscle-ups
6 x left arm kettlebell snatch 24kg/16kg
6 x ring arm kettlebell snatch 24kg/16kg
12 x thruster 40kg/30kg
26-10-17
amreps
6 minute amrep of:
30 x calorie row
20 x russian kettlebell swings 32kg/24kg
10 x burpees over rower
20 x russian kettlebell swings 32kg/24kg
remaining time - max calories row
-rest 3:00-
6 minute amrep of:
30 x wallball
20 x hang power cleans 40kg/30kg
10 x burpee over bar
20 x hang power cleans 40kg/30kg
remaining time - max wallballs
25-10-17
humpday
15 minute amrap of:
20 x double-unders
10 x toes to bar
1 x bear complex 60kg/40kg
20 x double-unders
10 x toes to bar
2 x bear complex 60kg/40kg
*continue to add 1 bear complex each round*
20/10/3
20/10/4
20/10/5 etc...
24-10-17
partner sweat
40 minute amrap of:
100 x double-unders
1000m x row or ski
100 x wall ball
100 x kettlebell swings 32kg/24kg
100 x hang power cleans 50kg/35kg
100 x dumbbell thrusters 20kg/15kg
50 x burpee chest to bar
23-10-17
speal v. khalipa
for time:
1 round of cindy
1 clean & jerk 70kg/47.5kg
1 round of cindy
2 clean & jerk 70kg/47.5kg
1 round of cindy
3 clean & jerk 70kg/47.5kg
*continue to add 1 clean & jerk each round until you get to 10*
cindy:
5 x pull-ups
10 x press-ups
15 x air squats
20-10-17
repeat 14-07-17
3 rounds, 1 minute per station of:
row calories
-30 seconds rest-
russian kettlebell swings 32kg/24kg
-30 seconds rest-
burpee box overs
-30 seconds rest-
ski calories
-30 seconds rest-
19-10-17
sweat
5 minute amrap of:
12/10 x calorie ski
5 x power snatch 50kg/30kg
-rest 3:00-
5 minute amrap of:
12/10 x calorie row
5 x burpee over rower
-rest 3:00-
5 minute amrap of:
15 x kettlebell swings 24kg/16kg
15 x wall balls
-rest 3:00-
5 minute amrap of:
5 x hang cleans 50kg/30kg
5 x push press 50kg/30kg
-rest 3:00-
5 minute amrap of:
5 x chest to bar
10 x press-ups
20 x double-unders
-rest 3:00-
5 minute amrap of:
2 x squat cleans 70kg/45kg
4 x burpee box overs
18-10-17
empty the tank
8 minute amrap of:
15/12 x calorie ski
15 x wall balls
-3:00 rest-
8 minute amrap of:
10 x dumbbell thrusters 20kg/15kg
10 x toes to bar
-3:00 rest-
3 minutes max reps burpees to target
17-10-17
keep hold of the bar
18 minute amrap of:
5 x hang power snatch 50kg/35kg
10 x back squats 50kg/35kg
15 x pull-ups
30 x double-unders