emom monday
20 minute alternating emom:
1 - 5 x power cleans, 5 x thrusters, 5 x burpees over bar 50kg/35kg
2 - max calories row in 40 seconds
*if you do not get the 5's done take the round off the rower*
01-12-17
mince pie time
8 minute amrap of:
12 / 10 x calorie row
10 x kettlebell snatch left arm 24kg/16kg
10 x kettlebell snatch right arm 24kg/16kg
-3:00 rest-
8 minute ladder of:
1 x bear complex 60kg/40kg
5 x bar facing burpees
2 x bear complex 60kg/40kg
5 x bar facing burpees
3/5
4/5 etc...
30-11-17
1:30/1:00
3 rounds of:
20 / 15 x calorie row
remaining time - max reps burpee over rower
3 rounds of:
25 x abmat sit-ups
remaining time - max reps dumbbell thrusters 20kg/15kg
3 rounds of:
15 / 10 x calorie ski
remaining time - max reps snatch 40kg/30kg
29-11-17
sweat
for time:
*buy in before each round*
30 x air squats
20 x power cleans 60kg/40kg
10 x muscle-ups
+ round movement
round 1 = 30/25 x calorie row
round 2 = 30 x wall balls
round 3 = 100 x double-unders
round 4 = 30 x burpees over bar
round 5 = 30 x box overs
28-11-17
last week of 20rep squats
4 rounds, each for time:
40 x double-unders
30 x wall balls
20 x pull-ups
10 x squat cleans 60kg/40kg
-1:30 rest-
27-11-17
monday interval
4 rounds of:
40 seconds max cal - row
20 seconds rest
40 seconds max - hang power snatch 35kg/25kg
20 seconds rest
---
3:00 rest
---
4 rounds of:
40 seconds max cal - ski erg
20 seconds rest
40 seconds max - dumbbell thrusters 20kg/15kg
20 seconds rest
24-11-17
blackfriday
20 minute amrap of:
30 x double-unders
30 x wall balls
30 x alternating arm dumbbell snatch 25kg/15kg
30 x press-ups
23-11-17
#tbt
8 minute ladder of:
1 x squat snatch 80%
1 x muscle-up
10 x double-unders
2 x squat snatch 80%
2 x muscle-ups
20 x double-unders
3/3/30
4/4/40 etc...
-4:00 rest-
repeat :)
22-11-17
2:1 work:rest
4 rounds of, 3 minute amrap:
10 x hang power cleans 40kg/30kg
10 x thrusters 40kg/30kg
3 x burpee over bar
-rest 90 seconds-
*pick up where you left off each round*
21-11-17
partner sweat
18 minutes of:
50/40 x calorie row
30 x squat cleans 60kg/40kg
30 x burpee over bar
40/30 x calorie row
20 x squat snatch 60kg/40kg
20 x burpee over bar
30/20 x calorie row
10 x bear complex 60kg/40kg
10 x burpee over bar
-remaining time max reps thrusters 60kg/40kg
-6:00 rest-
18 minutes of:
200 x double-unders
-then reamining time amrap of:
100 x wall balls
75 x kettlebell snatch 24kg/16kg
50 x box overs
25 x burpee muscle-ups