for time:
1 round of cindy
1 clean & jerk 70kg/47.5kg
1 round of cindy
2 clean & jerk 70kg/47.5kg
1 round of cindy
3 clean & jerk 70kg/47.5kg
*continue to add 1 clean & jerk each round until you get to 10*
cindy:
5 x pull-ups
10 x press-ups
15 x air squats
3 rounds, 1 minute per station of:
row calories
-30 seconds rest-
russian kettlebell swings 32kg/24kg
-30 seconds rest-
burpee box overs
-30 seconds rest-
ski calories
-30 seconds rest-
5 minute amrap of:
12/10 x calorie ski
5 x power snatch 50kg/30kg
-rest 3:00-
5 minute amrap of:
12/10 x calorie row
5 x burpee over rower
-rest 3:00-
5 minute amrap of:
15 x kettlebell swings 24kg/16kg
15 x wall balls
-rest 3:00-
5 minute amrap of:
5 x hang cleans 50kg/30kg
5 x push press 50kg/30kg
-rest 3:00-
5 minute amrap of:
5 x chest to bar
10 x press-ups
20 x double-unders
-rest 3:00-
5 minute amrap of:
2 x squat cleans 70kg/45kg
4 x burpee box overs
8 minute amrap of:
15/12 x calorie ski
15 x wall balls
-3:00 rest-
8 minute amrap of:
10 x dumbbell thrusters 20kg/15kg
10 x toes to bar
-3:00 rest-
3 minutes max reps burpees to target
18 minute amrap of:
5 x hang power snatch 50kg/35kg
10 x back squats 50kg/35kg
15 x pull-ups
30 x double-unders
4 minute ladder: +1's
3 x hang power cleans 40kg/30kg
3 x thrusters 40kg/30kg
3 x burpee over bar
4,4,4
5,5,5 etc...
-90 seconds rest-
3 x rounds
*reset ladder each round*
18 minute amrap of:
50 x double-unders
40 x russian kettlebell swings 32kg/24kg
30 x hand realease press-ups
20 x goblet squats 32kg/24kg
10 x clean & jerks 70kg/50kg
6 minutes:
partner a - max cal ski
partner b - max wall balls
*switch every 60 seconds*
-rest 2:00-
6 minute amrap of:
3 x synchro burpee chest-to-bar
6 x synchro burpee to target
12 x synchro russian kettlebell swings 32kg/24kg
-rest 2:00-
6 minutes:
partner a - max cal assault bike
partner b - max handstand push-ups
*switch every 60 seconds*
-rest 2:00-
6 minute amrap of:
i-go-you-go
1 x bear complex 60kg/40kg
3 x burpee over bar
-rest 2:00-
6 minutes:
max distance row
*switch every 60 seconds*
10 rounds for time of:
9 x thrusters 42.5kg/30kg
35 x double-unders
4 rounds of:
3 minute amrap:
5 x power cleans 60kg/40kg
4 x shoulder to overhead 60kg/40kg
3 x bar facing burpees
-1:00 rest-