ladder
8 minute ladder of:
1 x burpee muscle-up
5 x power snatch 50kg/35kg
2 x burpee muscle-up
5 x power snatch 50kg/35kg
3/5
4/5 etc...
-4:00 rest-
8 rounds of:
30 seconds max calories row / 30 seconds rest
13-12-17
hold on
18 minute amrap of:
50 x double-unders
25 x kettlebell swings 24kg/16kg
50 x double-unders
25 x goblet squats 24kg/16kg
50 x double-unders
25 x kettlebell sumo deadlift high pull 24kg/16kg
12-12-17
partner sweat
for time:
3 rounds each of:
partner a - row 250m
while partner b - holds a barbell in front rack 60kg/40kg
*50m penalty if partner bails barbell
-straight into-
3 rounds of:
partner a - 10 x squat cleans 60kg/40kg
partner b - 15 x burpees over bar
partner b - 10 x squat cleans 60kg/40kg
partner a - 15 x burpee over bar
-straight into-
3 rounds of:
50 x double-unders
20 x box overs
*while 1 partner works the other partner must hold a handstand against the wall
-straight into-
3 rounds each of:
partner a - ski 250m
while partner b - holds a barbell in front rack 60kg/40kg
*50m penalty if partner bails barbell
11-12-17
double amrap
10 minute amrap of:
10 x power snatch 40kg/25kg
10 x burpees over bar
30 x air squats
-3:00 rest-
10 minute amrap of:
10 x power cleans 40kg/25kg
10 x thrusters 40kg/25kg
30 x double-unders
08-12-17
friday gone bad
alternating emom x 3 rounds (15 minutes):
1 - thrusters 30kg/20kg
2 - ski erg calories
3 - alternating dumbbell snatch 20kg/15kg
4 - row calories
5 - rest ;)
07-12-17
sweat
7 minute amrap of:
7 x sumo deadlift high pull 40kg/30kg
7 x front squats 40kg/30kg
7 x push jerks 40kg/30kg
-3:00 rest-
5 minute amrap of:
5 x box jump overs
5 x burpee muscle-ups
-5:00 rest-
20 minute amrap of:
50/40 x calorie row
50 x double-unders
40 x wall balls
40 x double-unders
30 x kettlebell snatch 24kg/16kg (15 right arm / 15 left arm)
30 x double-unders
20 x handstand push-ups
20 x double-unders
;) and back up
06-12-17
dont break
18 minute amrap of:
25 x wall balls *
25 x kettlebell swings 24kg/16kg *
15 x burpee box overs
15 x toes to bar
*break = 3 x burpees
05-12-17
napalm favourite
bradsham
10 rounds for time of:
3 x handstand push-ups
6 x deadlifts 100kg/70kg
12 x pull-ups
24 x double-unders
04-12-17
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...