29-01-18

CF

4 rounds of 40 seconds max reps / 20 seconds rest:

(alternate between)

a - hang power clean & press 40kg/30kg

b - bar facing burpees

c - alternating dumbbell snatch 25kg/15kg

d - calorie row

1 minute rest

Sweat

10 minute amrap of:

20 x kettlebell swings 24kg/16kg

20 x goblet squats 24kg/16kg

20 x press-ups

-3:00 rest-

10 minute amrap of:

15/12 x calorie ski

15 x wall balls

15 x abmat sit-ups

-3:00 rest-

10 minute amrap of:

20 x hang power clean 40kg/30kg

20 x shoulder to overhead 40kg/30kg

20 x back rack lunges 40kg/30kg

-3:00 rest-

10 minute amrap of:

15 x calorie row

15 x burpee over rower

15 x pull-ups

26-01-18

CF - "ogar"

14 minute amrap of:

3 x snatch 60kg/40kg

1 x muscle-up

12 x wall balls

Sweat - 10.01.17 repeat

for time:

50 x wall balls

30 x hang power cleans 40kg/30kg

50 x press-ups

30 x bar facing burpees

50 x sumo deadlift high pull 40kg/30kg

30 x bar facing burpees

50 x press-ups

30 x hang power cleans 40kg/30kg

50 x wall balls

-5:00 rest-

2km row time trial if finished sub 30:00

1km row time trial if finished sub 35:00

no time trial if finished >35:00

24-01-18

CF

10 minute amrap of:

30 x wall balls

30 x alternating dumbbell snatch 25kg/15kg

30 x hang power cleans 35kg/25kg

-3:00 rest-

5 rounds of:

1 minute max calorie row

1 minute rest

Sweat partner

3 rounds for time of:

60 x wall balls

60 x alternating dumbbell snatch 25kg/15kg

50 x calorie row

50 x hand release press-ups

40 x power cleans 60kg/40kg

40 x burpees over bar

20 x thrusters 60kg/40kg

20 x muscle-ups

22-01-18

CF

15 minute amrap of:

50 x russian kettlebell swings 32kg/24kg**

50 x double-unders

50 x dumbbell thrusters 20kg/15kg**

** 5 x burpees every break 

Sweat - repeat 25.10.15

50 x deadlifts 60kg/40kg

50 x kettlebell swings 24kg/16kg

50 x press-ups

50 x power clean & push press 60kg/40kg

50 x pull-ups

50 x goblet squats 24kg/16kg

50 x box jumps

50 x handstand push-ups

50 x knees to elbows 

50 x double-unders

18-01-18

CF

in 15 minutes:

21-15-9

deadlifts 100kg/70kg

dumbbell front squats 25kg/15kg *any break = 5 x burpee penatly*

amrap remaining time:

max reps dumbbell thrusters 25kg/15kg

Sweat

10 minute alternating emom of:

1 - 3 x bear complex 60kg/40kg

2 - max calories ski

-5:00 rest-

10 minute alternating emom of:

1 - 20 x russian kettlebell swinghs 32kg/24kg

2 - max burpee box overs

-5:00 rest-

10 minute alternating emom of:

1 - 20 x abmat sit-ups

2 - max dumbbell thrusters 20kg/15kg

17-01-18

CF - 24/01/17 repeat

15 minute amrap of:

20 x double-unders

10 x pull-ups

5 x squat cleans 60kg/40kg

partner sweat

3 rounds each i-go-you-go of:

20/15 x calorie row

then:

100 x alternating dumbbell snatch 25kg/15kg

100 x double-unders

80 x synchro abmat sit-ups

80 x synchro squats

60 x power cleans 60kg/40kg

60 x burpee over bar

40 x squat cleans 60kg.40kg

40 x burpee over bar

20 x muscle-ups 

then 3 rounds each i-go-you-go of:

20/15 x calorie ski

16-01-18

CF

2 minutes on / 30 seconds off 

a) 20/15 x calorie ski

remaining time max hang kettlebell snatch 24kg/16kg

b) 30 x wall balls

remaining time max clean & jerk 60kg/40kg

c) 20 x hang power snatch 40kg/30kg

remaining time max overhead lunges 40kg/30kg

d) 20/15 x calorie row

remaining time max dumbbell cluster 25kg/15kg

-rest 2:00 then repeat-

sweat

8 minute ladder of:

1 x burpee muscle-up

3 x clean & jerk 70kg/50kg

2 x burpee muscle-ups

3 x clean & jerk 70kg/50kg

3/3

4/3 ...

-4:00 rest-

8 minute amrap of:

max wall balls 

*every time you break or stop = 10/8 x calorie ski*

-4:00 rest-

8 minute amrap of:

20 x hang kettlebell snatch 24kg/16kg

20 x press-ups

-4:00 rest-

4 rounds of:

90 seconds max calorie row

30 seconds rest