double amrap
10 minute amrap of:
10 x power snatch 40kg/25kg
10 x burpees over bar
30 x air squats
-3:00 rest-
10 minute amrap of:
10 x power cleans 40kg/25kg
10 x thrusters 40kg/25kg
30 x double-unders
08-12-17
friday gone bad
alternating emom x 3 rounds (15 minutes):
1 - thrusters 30kg/20kg
2 - ski erg calories
3 - alternating dumbbell snatch 20kg/15kg
4 - row calories
5 - rest ;)
07-12-17
sweat
7 minute amrap of:
7 x sumo deadlift high pull 40kg/30kg
7 x front squats 40kg/30kg
7 x push jerks 40kg/30kg
-3:00 rest-
5 minute amrap of:
5 x box jump overs
5 x burpee muscle-ups
-5:00 rest-
20 minute amrap of:
50/40 x calorie row
50 x double-unders
40 x wall balls
40 x double-unders
30 x kettlebell snatch 24kg/16kg (15 right arm / 15 left arm)
30 x double-unders
20 x handstand push-ups
20 x double-unders
;) and back up
06-12-17
dont break
18 minute amrap of:
25 x wall balls *
25 x kettlebell swings 24kg/16kg *
15 x burpee box overs
15 x toes to bar
*break = 3 x burpees
05-12-17
napalm favourite
bradsham
10 rounds for time of:
3 x handstand push-ups
6 x deadlifts 100kg/70kg
12 x pull-ups
24 x double-unders
04-12-17
emom monday
20 minute alternating emom:
1 - 5 x power cleans, 5 x thrusters, 5 x burpees over bar 50kg/35kg
2 - max calories row in 40 seconds
*if you do not get the 5's done take the round off the rower*
01-12-17
mince pie time
8 minute amrap of:
12 / 10 x calorie row
10 x kettlebell snatch left arm 24kg/16kg
10 x kettlebell snatch right arm 24kg/16kg
-3:00 rest-
8 minute ladder of:
1 x bear complex 60kg/40kg
5 x bar facing burpees
2 x bear complex 60kg/40kg
5 x bar facing burpees
3/5
4/5 etc...
30-11-17
1:30/1:00
3 rounds of:
20 / 15 x calorie row
remaining time - max reps burpee over rower
3 rounds of:
25 x abmat sit-ups
remaining time - max reps dumbbell thrusters 20kg/15kg
3 rounds of:
15 / 10 x calorie ski
remaining time - max reps snatch 40kg/30kg
29-11-17
sweat
for time:
*buy in before each round*
30 x air squats
20 x power cleans 60kg/40kg
10 x muscle-ups
+ round movement
round 1 = 30/25 x calorie row
round 2 = 30 x wall balls
round 3 = 100 x double-unders
round 4 = 30 x burpees over bar
round 5 = 30 x box overs
28-11-17
last week of 20rep squats
4 rounds, each for time:
40 x double-unders
30 x wall balls
20 x pull-ups
10 x squat cleans 60kg/40kg
-1:30 rest-