going unbroken
4 rounds for time of:
50 x double-unders
30 x thrusters 40kg/30kg**
10 x burpee muscle-ups
**every time you break knock 3 reps off... i.e. if you break at 21 reps, start again at 18 reps
09-01-18
partner sweat
20 minute amrap of:
partner a - 2 x rounds of cindy
partner b - 15 x clean & jerks 60kg/40kg
when both done - 5 x synchro down ups and switch over
-rest 5:00-
20 mionute amrap of:
partner a - 200m/150m x row
partner b - 200m/50m x ski
when both done - i-go-you-go sets of 15 x wall balls until failure
*must change over in the air
*if ball touches the floor or person doing wall balls rest = end of set
*repeat row & ski and go again, score is total wall balls
08-01-18
go big
4 rounds of:
1 minute on / 20 seconds off
alternating between
1) max calories row
2) max reps push press 50kg/35kg
3) max reps front squat 80kg/50kg
05-01-18
friday
20 minute amrap of:
30 x double-unders
20 x alternating overhead lunges 40kg/30kg
10 x sumo deadlift high pull 40kg/30kg
04-01-18
sweat sprint
*all workouts are 4 rounds - 90 seconds on / 30 seconds off
*3 minutes rest in between workouts
a) amrap diet dt 60kg/40kg
12 x deadlifts, 9 x hang power cleans, 6 x push jerks
b) 15/12 x ski calories
remaining time: max burpee box overs
c) amrap diet fran 30kg/20kg
21-15-9 thrusters, pull-ups
d) 15/12 x calorie row
remaining time: max burpees over rower
03-01-18
triplet
8 minute amrap of:
10 x pull-ups
15 x hand release press-ups
20 x alternating dumbbell snatch 25kg/15kg
-4:00 rest-
8 minute amrap of:
10 x toes to bar
15 x russian kettlebell swings 32kg/24kg
20 x wall balls
02-01-18
fast amraps
3 minute amrap of:
5 x power snatch 40kg/30kg
5 x overhead squats
5 x burpee over bar
-1:00 rest-
3 minute amrap of:
10 x power cleans 40kg/30kg
10 x push press 40kg/30kg
20 x double-unders
-1:00 rest-
3 minute amrap of:
15 x sumo deadlift high pull 40kg/30kg
15 x thrusters 40kg/30kg
-3:00 rest-
2 rounds :)
01-01-2018
happy new year
murph
for time:
1 mile run
100 x pull-ups
200 x press-ups
300 x squats
1 mile run
29-12-17
sweat throwback
for time:
21-15-9
thrusters 45kg/30kg
bar over burpees
-5:00 rest-
15-12-9
overhead squats 45kg/30kg
chest to bar
-5:00 rest-
12-9-6
squat cleans 75kg/50kg
handstand push-ups
-5:00 rest-
7 minute amrap
10 x deadlifts 100kg/70kg
10 x box jumps
28-12-17
chipper time
for time:
100 x double-unders
50 x clean & jerk 50kg/35kg
50 x wall balls
40 x pull-ups
40 x ring dips
30 x front squats 50kg/35kg
30 x burpee over bar
30 x front squats 50kg/35kg
40 x ring dips
40 x pull-ups
50 x wall balls
50 x clean & jerk 50kg/35kg
100 x double-unders