CF
10 minute amrap of:
30 x wall balls
30 x alternating dumbbell snatch 25kg/15kg
30 x hang power cleans 35kg/25kg
-3:00 rest-
5 rounds of:
1 minute max calorie row
1 minute rest
Sweat partner
3 rounds for time of:
60 x wall balls
60 x alternating dumbbell snatch 25kg/15kg
50 x calorie row
50 x hand release press-ups
40 x power cleans 60kg/40kg
40 x burpees over bar
20 x thrusters 60kg/40kg
20 x muscle-ups
CF
10 rounds for time of:
5 x handstand push-ups
5 x bear complex 60kg/40kg
5 x burpee over bar
sweat
0:00-20:00
10 rounds for time of (15.9.17):
10 x pull-ups
10 x kettlebell snatch 24kg/16kg (5 each side)
10 x v-sits 10kg/5kg
25:00-45:00
10 rounds for time of:
5 x handstand push-ups
5 x bear complex 60kg/40kg
5 x burpee over bar
CF
15 minute amrap of:
50 x russian kettlebell swings 32kg/24kg**
50 x double-unders
50 x dumbbell thrusters 20kg/15kg**
** 5 x burpees every break
Sweat - repeat 25.10.15
50 x deadlifts 60kg/40kg
50 x kettlebell swings 24kg/16kg
50 x press-ups
50 x power clean & push press 60kg/40kg
50 x pull-ups
50 x goblet squats 24kg/16kg
50 x box jumps
50 x handstand push-ups
50 x knees to elbows
50 x double-unders
CF
for time:
2-4-6-8-10-12-14-16-18-20
hang clean & press 40kg/30kg
*20 x double-unders between each round*
Sweat
40 minute amrap of:
2-4-6-8-10-12-14-16-18-20
hang clean & press 40kg/30kg
*20 x double-unders between each round*
-straight into-
5-10-15-20-25
chest to bar
*20 x wall balls between each round*
CF
in 15 minutes:
21-15-9
deadlifts 100kg/70kg
dumbbell front squats 25kg/15kg *any break = 5 x burpee penatly*
amrap remaining time:
max reps dumbbell thrusters 25kg/15kg
Sweat
10 minute alternating emom of:
1 - 3 x bear complex 60kg/40kg
2 - max calories ski
-5:00 rest-
10 minute alternating emom of:
1 - 20 x russian kettlebell swinghs 32kg/24kg
2 - max burpee box overs
-5:00 rest-
10 minute alternating emom of:
1 - 20 x abmat sit-ups
2 - max dumbbell thrusters 20kg/15kg
CF - 24/01/17 repeat
15 minute amrap of:
20 x double-unders
10 x pull-ups
5 x squat cleans 60kg/40kg
partner sweat
3 rounds each i-go-you-go of:
20/15 x calorie row
then:
100 x alternating dumbbell snatch 25kg/15kg
100 x double-unders
80 x synchro abmat sit-ups
80 x synchro squats
60 x power cleans 60kg/40kg
60 x burpee over bar
40 x squat cleans 60kg.40kg
40 x burpee over bar
20 x muscle-ups
then 3 rounds each i-go-you-go of:
20/15 x calorie ski
CF
2 minutes on / 30 seconds off
a) 20/15 x calorie ski
remaining time max hang kettlebell snatch 24kg/16kg
b) 30 x wall balls
remaining time max clean & jerk 60kg/40kg
c) 20 x hang power snatch 40kg/30kg
remaining time max overhead lunges 40kg/30kg
d) 20/15 x calorie row
remaining time max dumbbell cluster 25kg/15kg
-rest 2:00 then repeat-
sweat
8 minute ladder of:
1 x burpee muscle-up
3 x clean & jerk 70kg/50kg
2 x burpee muscle-ups
3 x clean & jerk 70kg/50kg
3/3
4/3 ...
-4:00 rest-
8 minute amrap of:
max wall balls
*every time you break or stop = 10/8 x calorie ski*
-4:00 rest-
8 minute amrap of:
20 x hang kettlebell snatch 24kg/16kg
20 x press-ups
-4:00 rest-
4 rounds of:
90 seconds max calorie row
30 seconds rest
CF
20 minute alternating emom of:
1 - 7 x hang power cleans + 7 x thrusters + 7 x burpees over bar 40kg/30kg
2 - max calorie row in 40 seconds
SWEAT
with a running clock
0:00-12:00
3 rounds for time of:
20/15 x calorie row
15 x power cleans 60kg/40kg
10 x thrusters 60kg/40kg
16:00-28:00
amrap
30 x double-unders
20 x russian swings 32kg/24kg
10 x toes to bar
32:00-44:00
3 rounds for time of:
20 x burpee box overs
10 x snatch 50kg/30kg
10 x overhead squats 50kg/30kg
happy birthday to napalms fearless leader M.Williams x
15 minute ladder of:
2 x bear complex 60kg/40kg
6 x wall balls
4 x bear complex 60kg/40kg
12 x wall balls
6,18
8,24
10,30 etc....
90 second amrap of:
10 x power snatch 50kg/35kg
10 x overhead squats 50kg/35kg
remaining time - max bar facing burpees
-60 seconds rest-
2nd round = 9 reps of each
3rd round = 8 reps of each
4th round = 7 reps of each
5th round = 6 reps of each
*score is total bar facing burpees*