02-11-17

sweat

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A) alternating emom for 20 minutes:

1. 15/12 x assault bike calories

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

3. 15 x burpee box overs 

4. 20 x wall balls

-5:00 rest-

B) alternating emom for 20 minutes:

1. 15/12 x ski calories

2. 10 x power snatch 50kg/30kg

3. 15/12 x row calories

4. 15 x dumbbell thrusters 20kg/15kg

01-11-17

7-7-7

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7 minute amrap of:

7 x sumo deadlift high pull 40kg/30kg

7 x thrusters 40kg/30kg

7 x burpee over bar

-3:00 rest-

7 minute amrap of:

7 x left arm kettlebell snatch 24kg/16kg

7 x right arm kettlebell snatch 24kg/16kg

7 x goblet squats 24kg/16kg

31-10-17

happy halloween 

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15 minute amrap of:

5 x muscle-ups

10x power snatch 40kg/30kg

15 x handstand push-ups

30 x double-unders

30-10-17

monday madness

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8 minute amrap of:

15 x deadlifts 80kg/50kg

15 x wall balls

5 x burpee over bar

-3:00 rest-

8 minute amrap of:

15 x push press 50kg/35kg

15 x toes to bar

5 x burpee box overs

27-10-17

friday

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20 minute amrap of:

3 x muscle-ups

6 x left arm kettlebell snatch 24kg/16kg

6 x ring arm kettlebell snatch 24kg/16kg

12 x thruster 40kg/30kg

26-10-17

amreps

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6 minute amrep of:

30 x calorie row

20 x russian kettlebell swings 32kg/24kg

10 x burpees over rower

20 x russian kettlebell swings 32kg/24kg

remaining time - max calories row

-rest 3:00-

6 minute amrep of:

30 x wallball

20 x hang power cleans 40kg/30kg

10 x burpee over bar

20 x hang power cleans 40kg/30kg

remaining time - max wallballs

25-10-17

humpday

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15 minute amrap of:

20 x double-unders

10 x toes to bar

1 x bear complex 60kg/40kg

20 x double-unders

10 x toes to bar

2 x bear complex 60kg/40kg

*continue to add 1 bear complex each round*

20/10/3

20/10/4

20/10/5 etc...

24-10-17

partner sweat

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40 minute amrap of:

100 x double-unders

1000m x row or ski

100 x wall ball

100 x kettlebell swings 32kg/24kg

100 x hang power cleans 50kg/35kg

100 x dumbbell thrusters 20kg/15kg

50 x burpee chest to bar

23-10-17

speal v. khalipa

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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

20-10-17

repeat 14-07-17

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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-