ogar
14 minute amrap of:
3 x snatch 60kg/42.5kg
1 x muscle-up
12 x wall ball
10-11-17
chipper time
for time:
50/40 x calorie row/ski
50 x double-unders
40 x wall ball
40 x alternating dumbbell snatch 25kg/15kg
30 x box overs
30 x sumo deadlift high pull 40kg/30kg
20 x thrusters 40kg/30kg
20 x burpee chest to bar
09-11-17
hold on
5 rounds for time of:
20 x double-unders
20 x kettlebell swings 24kg/16kg**
20 x press-ups
**10 x burpee penalty everytime you break on kettlebell swings
08-11-17
20 squats week 3
3 rounds x 2:30:
10 x power cleans 60kg/40kg
remaining time max calories row
-1:30 rest-
-3:00 rest after 3 rounds-
3 rounds x 2:30:
10 x push press 60kg/40kg
remaining time max burpees over bar
-1:30 rest-
07-11-17
partner sweat
12 minute amrap of:
15/12 x calorie row
2 x rounds of dt 70kg/50kg
-rest 3:00-
12 minute ladder of:
3 x wall balls
3 x burpee box overs
6 x wall balls
6 x burpee box overs
9/9
12/12 etc...
-rest 3:00-
12 minute amrap of:
15/12 x ski calories
20 x dumbbell thrusters 20kg/15kg
06-11-17
can you get in the 10s?
18 minute ladder of:
1 x squat clean 70kg/50kg
10 x pull-ups
20 x double-unders
2 x squat cleans 70kg/50kg
10 x pull-ups
20 x double-unders
continue to add 1 x squat clean each round
3/10/20
4/10/20 etc...
03-11-17
repeat 31-10-16
5 rounds for time of:
50 x double-unders
30 x thrusters 40kg/30kg
10 x bar over burpees
02-11-17
sweat
A) alternating emom for 20 minutes:
1. 15/12 x assault bike calories
2. 20 x russian kettlebell swings 32kg/24kg
3. 15 x burpee box overs
4. 20 x wall balls
-5:00 rest-
B) alternating emom for 20 minutes:
1. 15/12 x ski calories
2. 10 x power snatch 50kg/30kg
3. 15/12 x row calories
4. 15 x dumbbell thrusters 20kg/15kg
01-11-17
7-7-7
7 minute amrap of:
7 x sumo deadlift high pull 40kg/30kg
7 x thrusters 40kg/30kg
7 x burpee over bar
-3:00 rest-
7 minute amrap of:
7 x left arm kettlebell snatch 24kg/16kg
7 x right arm kettlebell snatch 24kg/16kg
7 x goblet squats 24kg/16kg
31-10-17
happy halloween
15 minute amrap of:
5 x muscle-ups
10x power snatch 40kg/30kg
15 x handstand push-ups
30 x double-unders