happy new year
murph
for time:
1 mile run
100 x pull-ups
200 x press-ups
300 x squats
1 mile run
29-12-17
sweat throwback
for time:
21-15-9
thrusters 45kg/30kg
bar over burpees
-5:00 rest-
15-12-9
overhead squats 45kg/30kg
chest to bar
-5:00 rest-
12-9-6
squat cleans 75kg/50kg
handstand push-ups
-5:00 rest-
7 minute amrap
10 x deadlifts 100kg/70kg
10 x box jumps
28-12-17
chipper time
for time:
100 x double-unders
50 x clean & jerk 50kg/35kg
50 x wall balls
40 x pull-ups
40 x ring dips
30 x front squats 50kg/35kg
30 x burpee over bar
30 x front squats 50kg/35kg
40 x ring dips
40 x pull-ups
50 x wall balls
50 x clean & jerk 50kg/35kg
100 x double-unders
27-12-17
partner sweat
9 minutes:
100/80 x calorie assault bike
remaining time amrap of:
3 x muscle-ups
6 x handstand push-ups
12 x burpee to target
-3:00 rest-
9 minutes:
130/100 x calorie ski
remaining time amrap of:
i-go-you-go macho man 70kg/50kg
-3:00 rest-
9 minutes:
130/100 x calorie row
remaining time amrap of:
30 x doiuble-unders
20 x ghd sit-ups
-3:00 rest-
9 minutes:
100 x bar facing burpees
remaining time amrap of:
15 x thrusters 30kg/20kg
15 x russian kettlebell swings 32kg/24kg
22-12-17
12 days of napalm
for time, to be done like the song:
1, 2-1, 3-2-1, 4-3-2-1, etc...
1 x power clean 60kg/42.5kg
2 x push press 60kg/42.5kg
3 x front squat 60kg/42.5kg
4 x box jumps 24''/20''
5 x burpees
6 x wall balls
7 x overhead lunges 20kg/10kg
8 x pull-ups
9 x press-ups
10 x thrusters 60kg/42.5kg
11 x kettlebell swings 24kg/16kg
12 x EVERYTHING
21-12-17
nearly christmas
15 minute ladder of:
1 x clean & jerk 60kg/40kg
1 x burpee chest to bar
2 x clean & jerk 60kg/40kg
2 x burpee chest to bar
3/3
4/4 etc...
-5:00 rest-
15 minute amrap of:
15/12 x calorie row
20 x hang kettlebell snatch (5 x each arm x 2) 24kg/16kg
30 x double-unders
20-12-17
bear
every 53 seconds for 57 rounds:
1 x bear complex 70kg/50kg
5 x burpees
**happy birthday Mr.Walters**
19-12-17
partner mince pies
20 minute amrap of:
20 x thrusters 50kg/35kg
20 x burpee over bar
20 x calorie row
30 x squat cleans 50kg/35kg
30 x burpee over bar
30 x calorie row
40 x power cleans 50kg/35kg
40 x burpee over bar
40 x calorie row
50 x thrusters 50kg/35kg
50 x burpee over bar
max calorie row remaining time
-5:00 rest-
20 minute amrap of:
*change every 10 reps*
60 x calorie ski
20 x wall balls
50 x calorie ski
30 x wall balls
40 x calorie ski
40 x wall balls
30 x calorie ski
50 x wall balls
20 x calorie ski
60 x wall balls
max calorie ski ibn remaining time
18-12-17
mince pie week
18 minute amrap of:
5 x burpee box over
10 x dumbbell clusters 25kg/15kg
15 x calorie row
20 x alternating dumbbell snatch 25kg/15kg
-5:00 rest-
18 minute amrap of:
100 x russian kettlebell swings 32kg/24kg
20 x abmat sit-ups
80 x wall balls
20 x abmat sit-ups
60 x push press 50kg/35kg
20 x abmat sit-ups
40 x back squats 50kg/35kg
20 x abmat sit-ups
20 x muscle-ups
15-12-17
chipper time
for time:
100 x double-unders
50 x wall balls
40 x altnernating dumbbell snatch 20kg/15kg
30 x ring dips
20 x burpee box overs
10 x bear complex 60kg/40kg
20 x burpee box overs
30 x ring dips
40 x alternating dumbbell snatch 20kg/15kg
50 x wall balls
100 x double-unders