CF - "brutality"
2 rounds for time of:
50 x hang kettlebell snatch 24kg/16kg (alternate between sets of 5 each arm)
50 x thrusters 30kg/20kg
**emom 5 x burpees**
sweat
12 minute alternating emom of:
1) 20 x thrusters 30kg/20kg
2) 20 x hang kettlebell snatch 24kg/16kg
-3:00 rest-
12 minute alternating emom of:
1) 15/12 x calorie ski
2) 40 seconds max reps bench press 60kg/35kg
-3:00 rest-
12 minute alternating emom of:
1) 15 x calorie row
2) 15 x burpees
CF
for time:
500m x row
1 x rounds of dt
500m x row
2 x rounds of dt
500m x row
3 x rounds of dt
*dt*
12 x deadlifts 70kg/47.5kg
9 x hnag power cleans 70kg/47.5kg
6 x push jerks 70kg/47.5kg
sweat
15 minute amrap of:
1 x rounds of dt
2 x rounds of cindy
-5:00 rest-
15 minute amrap of:
40 x double-unders
30 x kettlebell sumo deadlift high pull 24kg/16kg
20 x kettlebell swings 24kg/16kg
10 x burpee box overs
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
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
CF
5 rounds for time of:
5 x handstand push-ups
10 x chest to bar
15 x push press 50kg/30kg
20 x air squats
25 x double-unders
-1:30 rest after each round-
Sweat
5 rounds for time of:
10 x handstand push-ups
20 x pull-ups
30 x push press 40kg/25kg
40 x air squats
50 x double-unders
-3:00 rest after each round-
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
CF
10 rounds for time of:
5 x handstand push-ups
5 x bear complex 60kg/40kg
5 x burpee over bar
sweat
0:00-20:00
10 rounds for time of (15.9.17):
10 x pull-ups
10 x kettlebell snatch 24kg/16kg (5 each side)
10 x v-sits 10kg/5kg
25:00-45:00
10 rounds for time of:
5 x handstand push-ups
5 x bear complex 60kg/40kg
5 x burpee over bar
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
CF
for time:
2-4-6-8-10-12-14-16-18-20
hang clean & press 40kg/30kg
*20 x double-unders between each round*
Sweat
40 minute amrap of:
2-4-6-8-10-12-14-16-18-20
hang clean & press 40kg/30kg
*20 x double-unders between each round*
-straight into-
5-10-15-20-25
chest to bar
*20 x wall balls between each round*
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