CF
10 rounds for time of:
10 x sumo deadlift high pull 40kg/30kg
10 x thrusters 40kg/30kg
25 x double-unders
Sweat
9 minute amrap of:
10/8 x calorie ski
10 x sumo deadlift high pull 50kg/35kg
-4:00 rest-
9 minute amrap of:
15 x wall balls
10 x hang kettlebell snatch 24kg/16kg
-4:00 rest-
9 minute amrap of:
10/8 x calorie row
1 x muscle-up
(+1 x muscle-ups each round)
-4:00 rest-
9 minute amrap of:
20 x double-unders
10 x thrusers 40kg/30kg
5 x bar facing burpees
CF
15 minute amrap of:
1 x rounds of DT
1 x round of Cindy
Sweat
for time:
50 x calorie row
50 x wall ball
50 x hang power cleans 50kg/35kg
50 x front squats 50kg/35kg
50 x push press 50kg/35kg
50 x pull-ups
and back up again.
CF
tabata 20 seconds on / 10 seconds off x 8 rounds
1 - calorie row
2 - sumo deadlift high pull 40kg/25kg
3 - calorie ski
4 - air squats
Sweat
tabata 20 seconds on / 10 seconds off x 8 rounds
1 - calorie row
2 - sumo deadlift high pull 40kg/25kg
3 - calorie ski
4 - air squats
-4:00 rest-
tabata 20 seconds on / 10 seconds off x 8 rounds
1 - burpee to target
2 - press-ups
3 - wall ball
4 - kettlebell swings 24kg/16kg
CF
7 minute amrap of:
thrusters 30kg/20kg
*emom of 10 x hang power cleans 30kg/20kg*
-3:00 rest-
7 minute amrap of:
calories row
*emom of 10 x push press 50kg/35kg*
Sweat
15 minute amrap of:
3 x muscle-ups
6 x handstand push-ups
9 x squat cleans 60kg/40kg
-5:00 rest-
15 minute amrap of:
15/12 x calorie row
10/8 x calorie ski
5 x squat snatch 60kg/40kg
CF
5 rounds for time of:
10 x toes to bar
15 x box jumps
20 x wall balls
25 x double-unders
Partner Sweat
for time:
100 x back squats 70kg/50kg
100 x push press 50kg/35kg
80 x calorie row
80 x wall balls
60 x chest to bar
60 x kettlebell swings 32kg/24kg
40 x toes to bar
40 x box jumps
20 x burpee muscle-ups
20 x bear complex 50kg/35kg (i-go-you-go 1:1)
CF
3 minute amrap of:
3 x power snatch 50kg/35kg
6 x overhead squats 50kg/35kg
9 x bar facing burpees
-1:00 rest-
5 rounds
Sweat
20 minute alternating emom of:
1- max calories ski
2- max power snatch 40kg/30kg
3- max overhead squats 40kg/30kg
4- max muscle-ups
5- rest
-4:00 rest-
20 minute alternating emom of:
1- max calories row
2- max handstand push-ups
3- max hang kettlebell snatch 24kg/16kg
4- max burpee box overs
5-rest
CF
for time:
100 x double-unders buy in
3 rounds of:
20 x hang power cleans 40kg/30kg
20 x push press 40kg/30kg
20 x front squats 40kg/30kg
100 x double-unders cash out
Sweat
12 minute ladder of:
2 x squat snatch 70% 1rm
2 x overhead squat
4/4 , 6/6 , 7/7 ...
-4:00 rest-
12 minute amrap of:
10 x toes to bar
20 x press-ups
30 x air squats
-4:00 rest-
12 minute amrap of:
10/8 x calorie row
15 x burpee slam-ball 12kg/8kg
CF
for time:
21-15-9
hang power clean 50kg/35kg
push press 50kg/35kg
burpee box over
Sweat
35 minute amrap of:
100 x double-unders
50 x deadlifts 50kg/35kg
80 x double-unders
35 x hang power cleans 50kg/35kg
60 x double-unders
20 x push press 50kg/35kg
40 x double-unders
5 x bear complex 50kg/35kg
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
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*