22-02-18

CF repeat 21/08/17

3 rounds of:

3 minutes on / 1 minute off

20/15 x calorie row

remaining time - max reps hang kettlebell snatch 24kg/16kg

-rest 3:00-

3 rounds of:

3 minutes on / 1 minute off

15 x burpee over bar

remaining time - max reps clean & jerk 60kg/40kg

Sweat

3 rounds of:

3 minutes on / 1 minute off

20/15 x calorie row

remaining time - max reps hang kettlebell snatch 24kg/16kg

-rest 4:00-

3 rounds of:

3 minutes on / 1 minute off

25 x toes to bar

remaining time - max reps dumbbell thrusters 22.5kg/15kg

-rest 4:00-

3 rounds of:

3 minutes on / 1 minute off

15 x burpee over bar

remaining time - max reps clean & jerk 60kg/40kg

21-02-18

CF

jackie 

for time:

1km x row

50 x thrusters 20kg/15kg

30 x pull-ups

Sweat

in 40 minutes:

30 x hang power snatch 40kg/25kg

20 x overhead squats 40kg/25kg

10 x bar facing burpees

50 x wall balls

30 x hang power cleans 40kg/25kg

20 x front squats 40kg/25kg

10 x bar facing burpees

50 x wall balls

 

-4:00 rest-

 

30 x alternating dumbbell snatch 22.5kg/15kg

20 x left arm dumbbell thrusters 22.5kg/15kg

10 x burpee muscle-ups

50 x double-unders

30 x alternating dumbbell snatch 22.5kg/15kg

20 x right arm dumbbell thrusters 22.5kg/15kg

10 x burpee muscle-ups

50 x double-unders

 

*remaining time - max calories row*

20-02-18

CF

21-15-9

deadlifts 100kg/70kg

burpee over bar

dumbbell thrusters 22.5kg/15kg

Sweat Partner

15 minute amrap of:

20/15 x calorie ski

10 x squat snatches 60kg/40kg

5 x synchro muscle-ups

-4:00 rest-

15 minute amrap of:

20/15 x calorie row

30 x alternating dumbbell snatch 22.5kg/15kg

20 x synchro toes to bar

-4:00 rest-

3 rounds each for time of:

400m x run relay 

19-02-18

CF

spealler vs. khalipa

for time:

1 x clean & jerk 70kg/50kg

1 x round of cindy

2 x clean & jerk 70kg/50kg

1 x round of cindy

3 x clean & jerk 70kg/50kg

1 x round of cindy

4/1, 5/1, 6/1, 7/1, 8/1, 9/1 & 10/1

Sweat

9 minute amrap of:

3 x muscle-ups

3 x bear complex 60kg/40kg

30 x double-unders 

-3:00 rest-

9 minute amrap of:

10/8 x calorie row

10 x burpees over rower

10/8 x calorie ski

10 x burpees over rower

-3:00 rest-

9 minute amrap of:

20 x wall balls

20 x russian kettlebell swings 32kg/24kg

20 x abmat sit-ups

3:00 rest-

9 minute amrap of:

5 x dumbbell squat cleans 20kg/15kg

5 x dumbbell thrusters 20kg/15kg

10 x press-ups on dumbbells 

08-02-18

CF

3 rounds alternating emom:

1) 15/12 x calorie row

2) max deadlifts 60kg/40kg

3) 15/12 x calorie ski

4) max hang power cleans 60kg/40kg

5) 20 x wall balls 

6) max push press 60kg/40kg

7) rest

Sweat

5 rounds alternating emom:

1) 15/12 x calorie row

2) max burpee over rower

3) 15 x front squats 40kg/30kg

4) 15/12 x calorie ski

5) 20 x wall balls 

6) max burpee muscle-ups

7) rest

07-02-18

CF

12 minute amrap of:

10 x left arm kettlebell snatch 24kg/16kg

10 x right arm kettlebell snatch 24kg/16kg

10 x right arm front rack kettlebell squat 24kg/16kg

10 x left arm front rack kettlebell squat 24kg/16kg

30 x double-unders

Sweat

4 rounds of:

2 minutes on / 1 minute off

15/12 x calorie row

remaining time max reps - hang power clean 40kg/30kg

-3:00 rest-

4 rounds of:

2 minutes on / 1 minute off

30 x wall balls

remaining time max reps - push press 40kg/30kg

-3:00 rest-

4 rounds of:

2 minutes on / 1 minute off

30 x russian kettlebell swings 32/24kg

remaining time max reps - thrusters 40kg/30kg

06-02-18

CF

for time:

20-15-10-5 deadlifts 90kg/65kg

5-10-15-20 dumbbell thrusters 20kg/15kg

3 x burpee over bar on every change over

Sweat 

for time:

100 x double-unders

80 x kettlebell swings 24kg/16kg

60 x thrusters 30kg/20kg

40 x alternating dumbbell snatch 25kg/15kg

20 x handstand push-ups

10 x muscle-ups

20 x handstand push-ups

40 x alternating dumbbell snatch 25kg/15kg

60 x thrusters 30kg/20kg

80 x kettlebell swings 24kg/16kg

100 x double-unders

02-02-18

CF

12 minute amrap of:

1 x muscle-up

15 x russian kettlebell swings 32kg/24kg

20 x double-unders

**+1 muscle-up each round**

2,15,20

3,15,20 etc...

Sweat

10 minute amrap of:

3 x muscle-up

10 x dumbbell thrusters 20kg/10kg

20 x double-unders

-4:00 rest-

10 minute amrap of:

10/8 x calorie ski

10 x burpee over bar

10 x handstand push-ups

-4:00 rest-

10 minute amrap of:

10/8 x calorie row

15 x kettlebell swings 24kg/16kg

20 x press-ups

01-02-18

CF

for time:

21-15-9

deadlifts 100kg/70kg

box jumps 24"/20"

-straight into-

30-20-10

wall balls

hang cleans 40kg/30kg

Partner Sweat

in 10 minutes:

2kmg/1.6km x ski (relay 250m/200m)

-remaining time max reps clusters 70kg/50kg

-4:00 rest-

in 10 minutes:

2km/1.6kmg x row (relay 250m/200m)

-remaining time max reps burpee muscle-ups

-4:00 rest-

in 10 minutes:

160 x wall balls (relay 20 reps)

-remaining time max reps russian kettlebell swings 32kg/24kg