30-04-18

Crossfit

10 minute amrap of:

10 x pull-ups

5 x squat cleans 60kg/40kg

5 x push press 60kg/40kg

-3:00 rest-

10 minute amrap of:

30 x double-unders

15 x wall balls

5 x burpee box jump

Sweat

8 minute amrap of:

8 x chest to bar

8 x power snatch 40kg/30kg

8 x overhead squats 40kg/30kg

 

-4:00 rest-

 

8 minute amrap of:

8 x dumbbell man makers 15kg/10kg

8 x handstand push-ups

8 x calorie ski

 

-4:00 rest-

 

8 minute amrap of:

8 x squat cleans 50kg/35kg

8 x push press 50kg/35kg

8 x bar facing burpee

 

-4:00 rest-

 

8 minute amrap of:

8 x calorie assault bike

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

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

26-04-18

Crossfit

4 rounds for time of:

20 x pull-ups

10 x power cleans 50kg/35kg

10 x push press 50kg/35kg

20 x front squats 50kg/35kg

Sweat

12 minute amrap of:

10 x calorie ski

10 x slam balls

15 x slam ball squats

 

-4:00 rest-

 

12 minute amrap of:

10 x deadlifts 100kg/70kg

10 x handstand push-ups

10 x bar facing burpees

 

-4:00 rest-

 

12 minute amrap of:

10 x pull-ups

10 x thrusters 40kg/30kg

10 x sumo deadlift high pull 40kg/30kg

25-04-18

CF

8 minute emom of:

30 x double-unders

-remaining time max hang kettlebell snatch 24kg/16kg

-3:oo rest-

8 minute emom of:

12 x wallballs

-remaining time max calories row

Sweat

8 minute emom of:

30 x double-unders

-remaining time max hang kettlebell snatch 24kg/16kg

-4:oo rest-

8 minute emom of:

12 x wallballs

-remaining time max calories row

-4:00 rest-

8 minute emom of:

5 x burpee box jump overs

-remaining time max hang clean & jerk 40kg/30kg

-4:oo rest-

8 minute emom of:

3 x muscle-ups

-remaining time max calories assault bike

23-04-18

CF

bradshaw

10 rounds for time of:

3 x handstand push-ups

6 x deadlifts 100kg/70kg

12 x pull-ups

24 x double-unders

Partner Sweat

12 minute alternating emom of:

1) 40 seconds max calories assault bike

2) 40 seconds max back squats 80kg/55kg

 

-3:00 rest-

 

12 minute ladder of:

2 x power cleans 70kg/45kg

10 x calorie ski

4 x power cleans 70kg/45kg

10 x calorie ski

(continue to add 2 reps each round to power cleans, alternate each round with partner on the ski erg)

 

-3:00 rest-

 

4 x 90 second rounds each of:

10 x burpee over rower

remaining time max calories row

20-04-18

CF

for time:

500m x row

10 x wall balls

1 x round of nate

20 x wall balls

2 x rounds of nate

30 x wall balls 

3 x rounds of nate

500m x row

Sweat

18 minute ladder of:

10-20-30-40... etc x double-unders

1-2-3-4... etc x rounds of nate

 

-5:00 rest-

 

18 minute amrap of:

20 x wall balls

10 x power snatch 50kg/35kg

10 x overhead squats 50kg/35kg

10 x bar facing burpees

19-04-18

CF

3 rounds of - 40 seconds on / 20 seconds off

alternating between:

1 - assault bike

2 - russian kettlebell swings 32kg/24kg

3 - ski

4 - burpee box overs

5 - row 

6 - slam balls

Partner Sweat

0:00-12:00

50 x assault bike calories

30 x power snatch 50kg/35kg

40 x assault bike calories

20 x power snatch 50kg/35kg

30 x assault bike calories

10 x power snatch 50kg/35kg

 

15:00-27:00

50 x ski calories 

30 x clusters 50kg/35kg

40 x ski calories

20 x clusters 50kg/35kg

30 x ski calories

10 x clusters 50kg/35kg

 

30:00-42:00

150 x row calories *switch every 30 x calories*

while partner is doing max rounds of:

20 x double-unders

15 x wall balls

10 x chest to bar

18-04-18

CF

8 minute amrap of:

10/8 x calorie ski

10 x handstand push-ups

 

-3:00 rest-

 

8 minute amrap of:

5 x dumbbell man makers 22.5kg/15kg

5 x muscle-ups

Sweat

12 minute amrap of:

8 x dumbbell man makers 22.5kg/15kg

4 x muscle-ups

20 x double-unders

 

-3:00 rest-

 

12 minute amrap of:

10/8 x calorie assault bike

10 x burpee slam ball

10 x hang kettle bell snatch left arm 24kg/16kg

10 x hang kettle bell snatch right arm 24kg/16kg

 

-3:00 rest-

 

12 minute amrap of:

10/8 x calorie ski

10 x handstand push-ups

10/8 x calorie row

10 x burpee over rower

17-04-18

CF

20 minute amrap of:

5 x chest to bar

5 x left arm dumbbell hang power cleans 22.5kg/15kg

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

5 x left arm dumbbell front squat 22.5kg/15kg

5 x right arm dumbbell hang power cleans 22.5kg/15kg

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

5 x right arm dumbbell front squat 22.5kg/15kg

20 x double-unders

Sweat

buy in - 100 / 80 x calorie row 

 

5 rounds of:

30 x wall balls

20 x pull-ups

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

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

5 x muscle-ups

 

cash out - 100 / 80 x calorie row

16-04-18

CF

14 minute amrap of:

1 x round of macho man 60kg/40kg

10 x toes to bar

Sweat

10 minute alternating emom of:

1 - 1 x round of macho man 70kg/45kg

2 - 1 x round of cindy

-3:00 rest-

10 minute alternating emom of:

1 - 15/12 x calorie ski

2 - 15 x ball slams

-3:00 rest-

10 minute alternating emom of:

1 - 15/12 x calorie row

2 - 20 x russian kettlebell swings 32kg/24kg

-3:00 rest-

for time:

50 x burpees to a target