21-06-18

Crossfit

alternating emom for 10 minutes:

1 - 15/12 x calorie ski

2 - max reps dumbbell man-makers 15kg/10kg

 

-2:00 rest-

 

alternating emom for 10 minutes:

1 - 15/12 x calorie row

2 - max reps russian kettlebell swings 32kg/24kg

Sweat

8 minute ladder of:

15 x wall balls

1 x burpee muscle-up

15 x wall balls 

2 x burpee muscle-up

15/3

15/4...

 

-3:00 rest-

 

8 minute amrap of:

max unbroken thrusters 30kg/20kg

-every time you break = 10 x calorie ski-

 

-3:00 rest-

 

8 minute amrap of:

12 x deadlift 50kg/35kg

9 x hang power cleans 50kg/30kg

6 x push jerk 50kg/35kg

 

-3:00 rest-

 

2 rounds of:

2 minutes max calorie assault bike

2 minutes max calorie row

20-06-18

Crossfit

every 3 minutes for 3 rounds:

1 x round of macho man 70kg/50kg

10 x bar facing burpees 

- remaining time max calorie row

 

-3:00 rest-

 

every 3 minutes for 3 rounds:

1 x round of macho man 70kg/50kg

10 x bar facing burpees 

- remaining time max double-unders

Sweat

every 2 minutes x 6 rounds:

1 x round of macho man 70kg/50kg

-remaining time max calorie row

 

-3:00 rest-

 

every 2 minutes x 6 rounds:

1 x round of cindy

-remaining time max calorie ski

 

-3:00 rest-

 

every 2 minutes x 6 rounds:

12 x slam balls

12 x wall balls

-remaining time max double-unders

19-06-18

Crossfit

5 rounds for time of:

10 x left arm hang kettlebell snatch 24kg/16kg

10 x left arm front rack kettlebell squat 24kg/16kg

10 x right arm hang kettlebell snatch 24kg/16kg

10 x right arm front rack kettlebell squat 24kg/16kg

10 x burpee to target

10 x toes to bar

Sweat

for time:

100 x double-unders

50 x calorie row

50 x wall balls

50 x deadlifts 90kg/60kg

50 x hand release press-ups

50 x burpee over back 

50 x hand release press-ups

50 x deadlifts 90kg.60kg

50 x wall balls

50 x calorie row

100 x double-unders

18-06-18

Crossfit

8 minute ladder of:

1 x squat snatch (80% 1rm)

1 x muscle-up

10 x double-unders

2 x squat snatch

2 x muscle-ups

20 x double-under

3/3/30

4/4/40

etc...

 

-4:00 rest-

 

repeat ;)

Partner Sweat

for time:

100 x calorie row

90 x kettlebell swings 24kg/16kg

80 x calorie row

70 x dumbbell thrusters

60 x calorie row

50 x pull-ups

40 x calorie row

30 x dumbbell man-makers 15kg/10kg

20 x calorie row

10 x burpee muscle-ups

-and back up-

15-06-18

Crossfit

4 rounds for time of:

400m x run

10 x burpee to targert

10 x power snatch 40kg/30kg

Sweat

for time:

100 x double-unders

80 x wall balls

60 x kettlebell swings 24kg/16kg

40 x calorie row

20 x burpee pull-ups

800m x run

20 x burpee pull-ups

40 x calorie row

60 x kettlebell swings 24kg/16kg

80 x wall balls

100 x double-unders

14-06-18

Crossfit

5 rounds of:

1 minute max calorie row

1 minute max hang clean & press 50kg/35kg

1 minute max bar facing burpees

1 minute rest

Sweat

''shitty sixty''

for time:

60 x wall balls

60 x pull-ups

60 x dumbbell thrusters 20kg/15kg

60 x abmat sit-ups

60 x plate ground to overhead 20kg/15kg

60 x alternating overhead lunges with plate 20kg/15kg

60 x double-unders

60 x calorie row

60 x alternating dumbbell snatch 20kg/15kg

60 x burpee to target

13-06-18

Crossfit

15 minute amrap of:

20 x hang kettlebell snatch 24kg/16kg (switch arms every 10 reps)

20 x 1 arm kettlebell front rack squats 24kg/16kg (switch arms every 10 reps)

20 x toes to bar

10 x handstand push-ups

Sweat

every 3 minutes for 6 rounds of:

20/15 x calorie row

30 x double-unders

-remaining time max reps of-

rd1 - kettlebell swings 24kg/16kg

rd2 - hang kettlebell snatch 24kg/16kg

rd3 - kettlebell front rack squats 24kg/16kg

rd4 - kettlebell swings 24kg/16kg

rd5 - hang kettlebell snatch 24kg/16kg

rd6 - kettlebell front rack squats 24kg/16kg

 

-5:00 rest-

 

18 minute amrap of:

10 x chest to bar

10 x box jumps

10 x handstand push-ups

*every 3 minutes stop and do - 5 x dumbbell man-makers 15kg/10kg*

08-06-18

Crossfit

5 rounds for time of:

10 x power cleans 60kg/40kg (5 x burpee penalty if not tng)

10 x toes to bar

400m x run

Sweat

5 rounds for time of:

5 x burpee muscle-ups

10 x power cleans 60kg/40kg (5 x burpee penalty if not tng)

15 x wall balls

10 x dumbbell hang clean and press right arm 22.5kg/15kg

10 x dumbbell hang clean and press left arm 22.5kg/15kg

400m x run with wall ball