can you get in the 10s?
18 minute ladder of:
1 x squat clean 70kg/50kg
10 x pull-ups
20 x double-unders
2 x squat cleans 70kg/50kg
10 x pull-ups
20 x double-unders
continue to add 1 x squat clean each round
3/10/20
4/10/20 etc...
03-11-17
repeat 31-10-16
5 rounds for time of:
50 x double-unders
30 x thrusters 40kg/30kg
10 x bar over burpees
02-11-17
sweat
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
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
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
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
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
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
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
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