12-04-18

CF

for time:

buy-in - 250m x row

21-15-9

power clean 40kg/30kg

front squat 40kg/30kg

cash-out - 250m x rown

Sweat

for time:

500m x row

100 x double-unders

30 x alternating dumbbell snatch 22.5kg/15kg

20 x burpee chest to bar

 

750m x row

50 x double-unders

20 x alternating dumbbell snatch 22.5kg/15kg

15 x burpee chest to bar

 

1000m x row

30 x double-unders

10 x alternating dumbbell snatch 22.5kg/15kg

10 x burpee chest to bar

 

750m x row

50 x double-unders

20 x alternating dumbbell snatch 22.5kg/15kg

15 x burpee chest to bar

 

500m x row

100 x double-unders

30 x alternating dumbbell snatch 22.5kg/15kg

20 x burpee chest to bar

11-04-18

CF

90 seconds on / 30 seconds off

3 rounds of each workout 

a) 20 x russian kettlebell swings 32kg/24kg

remaining time max wall balls

-2:00 rest-

b) 10 x push press 50kg/35kg

remaining time max calories row

-2:00 rest-

c) 10 x dumbbell clusters 22.5kg/15kg

remaining time mac double-unders

Sweat partner

12 minutes 

100 x calorie assault bike

40 x clean & jerks 60kg/40kg

remaining time max calories assault bike

 

-3:00 rest-

 

12 minutes

120 x calorie ski

50 x thrusters 40kg/30kg

remaining time max calorie ski

 

-3:00 rest-

 

12 minutes

120 x calorie row

50 x burpee ball slam

remaining time max calorie row

06-04-18

CF

5 rounds for time of:

6 x burpee box overs

12 x chest to bar

18 x russian kettlebell swings 32/24kg

24 x double-unders

Sweat

8 minute amrap of:

3 x power snatch 70kg/45kg

3 x overhead squats 70kg/45kg

3 x muscle-ups

30 x double-unders

-4:00 resr-

8 minute amrap of:

5 x handstand push-ups

5 x power cleans 70kg/45kg

10 x front squats 70kg/45kg

-4:00 rest-

8 minute amrap of:

10/8 x calorie row

10 x right arm dumbbell push press 22.5kg/15kg

10 x left arm dumbbell push press 22.5kg/15kg

-4:00 rest-

for time:

1 mile x run

05-04-18

CF

12 minute ladder:

1-2-3-4-5... etc

muscle-ups

squat snatch 60kg/40kg

handstand push-ups

Sweat

**any time you break in any workout = 10 x burpee penalty**

0:00-12:00

1000m/800m x row

50 x wall balls

1000m/800m x row

 

15:00-27:00

5 rounds for time of:

5 x power cleans 60kg/40kg

4 x front squats 60kg/40kg

3 x push press 60kg/40kg

2 x thrusters 60kg/40kg

 

30:00-42:00

100 x thrusters 40kg/30kg

04-04-18

CF

4 minute amrap of:

5 x hang power cleans 50kg/35kg

5 x push press 50kg/35kg

10 x air squats

10 x press-ups

-1:30 rest-

4 rounds

Partner Sweat

0:00 - 20:00

for time:

20-30-40-50-60 x assault bike calories

60-50-40-30-20 x ski erg calories

 

25:00-45:00

amrap:

30 / 20 x calorie row

10 x burpee muscle-ups

100 x double-unders

03-04-18

CF

for time:

50 x squat cleans 40kg/30kg

*emom 3 x burpees over bar

straight into 

50 x burpees over bar

*emom 3 x squat cleans 40kg/30kg

Sweat

for time:

100 x wall balls

50 x chest to bar

50 x squat cleans 40kg/30kg

50 x handstand push-ups

50 x sumo deadlift high pull 40kg/30kg

50 x toes to bar

50 x russian kettlebell swings 32kg/24kg

100 x wall balls

28-03-19

CF

for time:

1,2,3,4,5 x muscle-ups

(between each set of muscle-ups complete)

3 x power snatch 60kg/40kg

4 x overhead squats 60kg/40kg

5 x bar facing burpees

20 x double unders

-3:00 rest-

repeat.

Sweat

12 minute amrap of:

2 x muscle-ups

1 x round of macho man 70kg/50kg

20 x double-unders

 

-4:00 rest-

 

12 minute amrap of:

5 x hang snatch 50kg/35kg

10 x back rack lunges 50kg/35kg

5 x bar facing burpees

 

-4:00 rest-

 

12 minute amrap of:

10/8 x calorie row

15 x press-ups

15 x wall balls

27-03-18

CF

alternating emom of:

minutes 1 to 6:

odd - 8 x thrusters 40kg/30kg

even - max reps kettlebell swings 24kg/16kg

minutes 7 to 12:

odd - 8 x thrusters 40kg/30kg

even - max calorie ski

minutes 13 to 18:

odd - 8 x thrusters 40kg/30kg

even - max calorie row

minutes 19 to 24:

odd - 8 x thrusters 40kg/30kg

even - max calorie assault bike

Partner Sweat

in 10 minutes:

150 x thrusters 40kg/40kg

2km x ski (change every 200m)

both work at the same time when 2km is done both work through remaining thrusters

 

-2:00 rest-

 

in 10 minutes:

100 x burpee chest-to-bar

2km x row (change every 200m)

both work at the same time when 2km is done both work through remaining b.c.t.b

 

-2:00 rest-

 

in 10 minutes:

160 x slam balls

150 x calorie assault bike

both work at the same time when 180 calories is done both work through remaining slam balls