monday madness
5 rounds of, 45 seconds on / 15 seconds off:
1 - burpee to targert
2 - ski erg calories
3 - russian kettlebell swings 32kg/24kg
4 - wall balls
17-11-17
triplet
15 minute amrap of:
50 x double-unders
30 x russian kettlebell swings 32kg/24kg
10 x handstand push-ups
16-11-17
dont sandbag the machine
alternating emom for 20 minutes of:
1 - 7 x thrusters 35kg/25kg + 7 x pull-ups + 7 x burpees
2 - max calorie row/ski in 40 seconds
**score is total cals
**fail to hit all the 7s = lose calories of previous round
15-11-17
11-11-16 repeat
with a running clock
for time:
0-12:00
1000/800m x row
50 x wall balls *if the ball touches the floor 10 x burpee penalty*
1000/800m x row
15:00-27:00
5 rounds of:
5 x power cleans 60kg/40kg
4 x front squats 60kg/40kg
3 x push press 60kg/40kg
*if you break, 10 x burpee over bar penalty*
30:00-42:00
100x thrusters 40kg/30kg
*when you break, 10 x burpee over bar penalty ... no back racking*
14-11-17
go hard
4 minutes:
500/400m x row
50 x double-unders
remaining time max burpees over rower
-rest 2:00-
*repeat*
-rest 2:00-
4 minutes:
50 x wall balls
20 x bar facing burpees
remaining time max deadlifts 100kg/70kg
-rest 2:00-
*repeat*
13-11-17
ogar
14 minute amrap of:
3 x snatch 60kg/42.5kg
1 x muscle-up
12 x wall ball
10-11-17
chipper time
for time:
50/40 x calorie row/ski
50 x double-unders
40 x wall ball
40 x alternating dumbbell snatch 25kg/15kg
30 x box overs
30 x sumo deadlift high pull 40kg/30kg
20 x thrusters 40kg/30kg
20 x burpee chest to bar
09-11-17
hold on
5 rounds for time of:
20 x double-unders
20 x kettlebell swings 24kg/16kg**
20 x press-ups
**10 x burpee penalty everytime you break on kettlebell swings
08-11-17
20 squats week 3
3 rounds x 2:30:
10 x power cleans 60kg/40kg
remaining time max calories row
-1:30 rest-
-3:00 rest after 3 rounds-
3 rounds x 2:30:
10 x push press 60kg/40kg
remaining time max burpees over bar
-1:30 rest-
07-11-17
partner sweat
12 minute amrap of:
15/12 x calorie row
2 x rounds of dt 70kg/50kg
-rest 3:00-
12 minute ladder of:
3 x wall balls
3 x burpee box overs
6 x wall balls
6 x burpee box overs
9/9
12/12 etc...
-rest 3:00-
12 minute amrap of:
15/12 x ski calories
20 x dumbbell thrusters 20kg/15kg