Crossfit
3 rounds of:
1 minute max calories assault bike
1 minute max alternating dumbbell snatch 22.5kg/15kg
1 minute max slam balls 12kg/8kg
1 minute max burpee to target
1 minute rest
(extra one for sweat)
-5:00 rest-
3 rounds of:
1 minute max calories ski
1 minute max push press 40kg/30kg
1 minute max v-sit 10kg/5kg
1 minute max burpee box overs
1 minute rest
Crossfit
5 rounds for time of:
20 x russian kettlebell swings 32kg/24kg
30 x air squats
40 x double-unders
Sweat
2 rounds for time of:
30 x deadlifts 60kg/40kg
30 x wall ball
30 x pull-ups
20 x power clean 60kg/40kg
20 x front squat 60kg/40kg
20 x chest to bar
10 x power snatch 60kg/40kg
10 x overhead squat 60kg/40kg
10 x muscle-up
Crossfit partner wod
3 rounds for time of:
50 x calorie row
40 x thrusters 40kg/30kg
30 x pull-ups
20 x synchro down-ups
Sweaty pairs
12 minute amrap of:
30 x calorie assault bike
20 x hang power snatch 50kg/35kg
10 x synchro bar facing burpee
-3:00 rest-
12 minute amrap of:
30 x calorie ski
20 x dumbbell clusters 20kg/15kg
10 x synchro down-ups
-3:00 rest-
12 minute amrap of:
30 x calorie row
20 x pull-ups
10 x synchro burpee to target
Crossfit
8 minute ladder of:
10/8 x calorie row
2 x power snatch 40kg/30kg
2 x overhead squat 40kg/30kg
10.8 x calorie row
4 x power snatch 40kg/30kg
4 x overhead squat 40kg/30kg
*continue to add 2 reps to power snatch & overhead squat each round
-4:00 rest-
8 minute ladder of:
12 x wall balls
2 x burpee to target
12 x wall balls
4 x burpee to target
*continue to add 2 burpee to target each round
Sweat ladders
all workouts are 8 minutes with 4 minutes rest in between
all workouts are +3 reps (3/6/9/12/15…)
a) wall balls + pull-ups
b) ski calories + power snatch 40kg/30kg
c) burpee box overs + slam balls
d) row calories + burpee over rower
Crossfit
for time:
5-10-15-10-5
clean & jerk 60kg/42.5kg
burpee over bar
Sweat
5 rounds for time of:
20 x pull-ups
20 x power clean 50kg/35kg
20 x front squat 50kg/35kg
10 x bar facing burpees
-3:00 rest-
Saturday is always partner workouts.
Get down and workout with somebody new or bring a buddy.
20 minute amrap of:
partner 1 - max calorie ski
partner 2 - 15 x wall balls + 15 x pull-ups
*score rounds complete & total calories*
-5:00 rest-
15 minute amrap of (team series style):
50 x double-unders (each)
25 x dumbbell overhead lunge 22.5kg/15kg
Crossfit
5 rounds for time of:
50 x double-unders
30 x kettlebell swings 24kg/16kg
10 x handstand push-ups
Sweat
9 minute amrap of:
10/8 x calorie assault bike
3 x muscle-ups
6 x handstand push-ups
9 x burpee to target
-3:00 rest-
9 minute amrap of:
5 x power snatch 50kg/35kg
10/8 x calorie ski
15 x wall balls
-3:00 rest-
9 minute amrap of:
5 x burpee over rower
10/8 x calorie row
20 x hang kettlebell snatch 24kg/16kg
-3:00 rest-
9 minute amrap of:
10 x dumbbell man-makers 15kg/10kg
15 x abmat sit-ups
30 x double-unders
Crossfit
10 rounds for time of:
3 x muscle-ups
6 x sumo deadlift high pull 40kg/30kg
9 x push press 40kg/30kg
12 x air squats
Crossfit
5 rounds of:
3 minute amrap
8 x hang power clean 40kg/30kg
8 x push press 40kg/30kg
4 x burpee over bar
-1:00 rest-
Sweat
3 rounds of:
3 minute amrap
8 x hang power clean 40kg/30kg
8 x push press 40kg/30kg
4 x box jumps
-1:00 rest-
-3:00 rest-
3 rounds of:
3 minute amrap
10 x back squat 40kg/30kg
10 x alternating back rack lunges 40kg/30kg
5 x burpee over bar
-1:00 rest-
-3:00 rest-
3 rounds of:
3 minute amrap
10 x calorie ski
20 x kettlebell swings 24kg/16kg
max reps deficit press-ups
-1:00 rest-
Crossfit
partner workout
for time:
60 x wall balls
60 x alternating dumbbell snatch 22.5kg/15kg
50 x calorie row
50 x handstand push-ups
40 x power clean 60kg/42.5kg
40 x burpee over bar
20 x thrusters 60kg/42.5kg
20 x synchro burpee pull-ups
10 x bear complex each 60kg/42.5kg