CF
20 minute alternating emom of:
1 - 7 x hang power cleans + 7 x thrusters + 7 x burpees over bar 40kg/30kg
2 - max calorie row in 40 seconds
SWEAT
with a running clock
0:00-12:00
3 rounds for time of:
20/15 x calorie row
15 x power cleans 60kg/40kg
10 x thrusters 60kg/40kg
16:00-28:00
amrap
30 x double-unders
20 x russian swings 32kg/24kg
10 x toes to bar
32:00-44:00
3 rounds for time of:
20 x burpee box overs
10 x snatch 50kg/30kg
10 x overhead squats 50kg/30kg
happy birthday to napalms fearless leader M.Williams x
15 minute ladder of:
2 x bear complex 60kg/40kg
6 x wall balls
4 x bear complex 60kg/40kg
12 x wall balls
6,18
8,24
10,30 etc....
90 second amrap of:
10 x power snatch 50kg/35kg
10 x overhead squats 50kg/35kg
remaining time - max bar facing burpees
-60 seconds rest-
2nd round = 9 reps of each
3rd round = 8 reps of each
4th round = 7 reps of each
5th round = 6 reps of each
*score is total bar facing burpees*
4 rounds for time of:
50 x double-unders
30 x thrusters 40kg/30kg**
10 x burpee muscle-ups
**every time you break knock 3 reps off... i.e. if you break at 21 reps, start again at 18 reps
20 minute amrap of:
partner a - 2 x rounds of cindy
partner b - 15 x clean & jerks 60kg/40kg
when both done - 5 x synchro down ups and switch over
-rest 5:00-
20 mionute amrap of:
partner a - 200m/150m x row
partner b - 200m/50m x ski
when both done - i-go-you-go sets of 15 x wall balls until failure
*must change over in the air
*if ball touches the floor or person doing wall balls rest = end of set
*repeat row & ski and go again, score is total wall balls
4 rounds of:
1 minute on / 20 seconds off
alternating between
1) max calories row
2) max reps push press 50kg/35kg
3) max reps front squat 80kg/50kg
20 minute amrap of:
30 x double-unders
20 x alternating overhead lunges 40kg/30kg
10 x sumo deadlift high pull 40kg/30kg
*all workouts are 4 rounds - 90 seconds on / 30 seconds off
*3 minutes rest in between workouts
a) amrap diet dt 60kg/40kg
12 x deadlifts, 9 x hang power cleans, 6 x push jerks
b) 15/12 x ski calories
remaining time: max burpee box overs
c) amrap diet fran 30kg/20kg
21-15-9 thrusters, pull-ups
d) 15/12 x calorie row
remaining time: max burpees over rower
8 minute amrap of:
10 x pull-ups
15 x hand release press-ups
20 x alternating dumbbell snatch 25kg/15kg
-4:00 rest-
8 minute amrap of:
10 x toes to bar
15 x russian kettlebell swings 32kg/24kg
20 x wall balls
3 minute amrap of:
5 x power snatch 40kg/30kg
5 x overhead squats
5 x burpee over bar
-1:00 rest-
3 minute amrap of:
10 x power cleans 40kg/30kg
10 x push press 40kg/30kg
20 x double-unders
-1:00 rest-
3 minute amrap of:
15 x sumo deadlift high pull 40kg/30kg
15 x thrusters 40kg/30kg
-3:00 rest-
2 rounds :)