14-03-18

CF

3 rounds of:

1 minute max calorie row

30 seconds rest

1 minute max burpee box overs

30 seconds rest

1 minute max calorie ski

30 seconds rest 

1 minute max reps bear complex 50kg/35kg

30 seconds rest

Sweat

each workout is every 5 minutes for 2 rounds - each workout has a 3 minute time cap

a)

20/15 x calorie row

15 x burpees 

25 x kettlebell swings 32kg/24kg

15 x burpees 

20/15 x calorie row

 

-4:00 rest-

 

b)

20 x wall ball

15 x hang power cleans 40kg/30kg

20 x front squats 40kg/30kg

15 x hang power cleans 40kg/30kg

20 x wall balls

 

-4:00 rest-

 

c)

20/15 x calorie ski

15 x press-ups

25 x air squts

15 x press-ups

20/15 x calorie ski

 

-4:00 rest-

 

d)

20 x alternating dumbbell snatch 22.5kg/15kg

15 x slam balls 12kg/9kg

25 x double-unders

15 x slam balls 12kg/9kg

20 x alternating dumbbell snatch 22.5kg/15kg

13-03-18

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

09-03-18

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

08-03-18

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

07-03-18

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)

06-03-18

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

05-03-18

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