CF
12 minute ladder:
1-2-3-4-5... etc
muscle-ups
squat snatch 60kg/40kg
handstand push-ups
Sweat
**any time you break in any workout = 10 x burpee penalty**
0:00-12:00
1000m/800m x row
50 x wall balls
1000m/800m x row
15:00-27:00
5 rounds for time of:
5 x power cleans 60kg/40kg
4 x front squats 60kg/40kg
3 x push press 60kg/40kg
2 x thrusters 60kg/40kg
30:00-42:00
100 x thrusters 40kg/30kg
CF
4 minute amrap of:
5 x hang power cleans 50kg/35kg
5 x push press 50kg/35kg
10 x air squats
10 x press-ups
-1:30 rest-
4 rounds
Partner Sweat
0:00 - 20:00
for time:
20-30-40-50-60 x assault bike calories
60-50-40-30-20 x ski erg calories
25:00-45:00
amrap:
30 / 20 x calorie row
10 x burpee muscle-ups
100 x double-unders
CF
for time:
50 x squat cleans 40kg/30kg
*emom 3 x burpees over bar
straight into
50 x burpees over bar
*emom 3 x squat cleans 40kg/30kg
Sweat
for time:
100 x wall balls
50 x chest to bar
50 x squat cleans 40kg/30kg
50 x handstand push-ups
50 x sumo deadlift high pull 40kg/30kg
50 x toes to bar
50 x russian kettlebell swings 32kg/24kg
100 x wall balls
CF
for time:
1,2,3,4,5 x muscle-ups
(between each set of muscle-ups complete)
3 x power snatch 60kg/40kg
4 x overhead squats 60kg/40kg
5 x bar facing burpees
20 x double unders
-3:00 rest-
repeat.
Sweat
12 minute amrap of:
2 x muscle-ups
1 x round of macho man 70kg/50kg
20 x double-unders
-4:00 rest-
12 minute amrap of:
5 x hang snatch 50kg/35kg
10 x back rack lunges 50kg/35kg
5 x bar facing burpees
-4:00 rest-
12 minute amrap of:
10/8 x calorie row
15 x press-ups
15 x wall balls
CF
alternating emom of:
minutes 1 to 6:
odd - 8 x thrusters 40kg/30kg
even - max reps kettlebell swings 24kg/16kg
minutes 7 to 12:
odd - 8 x thrusters 40kg/30kg
even - max calorie ski
minutes 13 to 18:
odd - 8 x thrusters 40kg/30kg
even - max calorie row
minutes 19 to 24:
odd - 8 x thrusters 40kg/30kg
even - max calorie assault bike
Partner Sweat
in 10 minutes:
150 x thrusters 40kg/40kg
2km x ski (change every 200m)
both work at the same time when 2km is done both work through remaining thrusters
-2:00 rest-
in 10 minutes:
100 x burpee chest-to-bar
2km x row (change every 200m)
both work at the same time when 2km is done both work through remaining b.c.t.b
-2:00 rest-
in 10 minutes:
160 x slam balls
150 x calorie assault bike
both work at the same time when 180 calories is done both work through remaining slam balls
CF
3 rounds of:
1 minute max - calorie assault bike
20 seconds rest
1 minute max - hang power cleans 40kg/30kg
20 seconds rest
1 minute max - push press 40kg/30kg
20 seconds rest
1 minute max - calorie ski
20 seconds rest
Sweat
16 minute amrap of:
10/8 x calorie assault bike
20 x kettlebell swings 24kg/16kg
20 x press-ups
-5:00 rest-
16 minute amrap of:
12/10 x calorie ski
10 x burpee slam balls 12kg/8kg
15 x wall balls
CF
8 minute amrap of:
10/8 x calorie row
10 x burpee over rower
20 x double-unders
-2:00 rest-
8 minute amrap of:
5 x box jump overs
10 x deadlifts 100kg/70kg
15 x wall ball
Sweat
8 minute amrap of:
10/8 x calorie row
10 x burpee over rower
20 x double-unders
-4:00 rest-
8 minute amrap of:
5 x box jump overs
10 x deadlifts 100kg/70kg
15 x wall ball
-4:00 rest-
8 minute amrap of:
10/8 x calorie ski
10 x toes to bar
10 x handstand push-ups
-4:00 rest-
8 minute amrap of:
20 x alternating dumbbell snatch 22.5kg/15kg
10 x burpee chest to bar
20 x dumbbell hang clean & press 22.5kg/15kg
CF
4 rounds of:
in 3 minutes
25 x kettlebell swings 24kg/16kg
15 x burpees
-remaining time max reps
rounds 1,3 - hang kettlebell snatch 24kg/16kg
rounds 2,4 - hang kettlebell clean & jerk 24kg/16kg
Sweat
for time:
2km x row
50 x power cleans 50kg/35kg
25 x bar facing burpees
10 x handstand push-ups
40 x squat cleans 50kg/35kg
20 x bar facing burpees
10 x handstand push-ups
30 x thrusters 50kg/35kg
20 x bar facing burpees
10 x handstand push-ups
2km x row
CF
for time:
100 x double-unders
1 x round of dt
100 x double-unders
2 x rounds of dt
100 x double-unders
3 x rounds of dt
Sweat
for time:
100 x double-unders
1 x round of dt
100 x double-unders
2 x rounds of dt
100 x double-unders
3 x rounds of dt
-5:00 rest-
5 rounds for time of:
20 x wall balls
3 x muscle-ups
30 x air squats
10 x handstand push-ups
CF
for time:
buy in - 100 x double-unders
21-15-9
clean & jerk 40kg/30kg
burpee to target
cash out - 50 x wall balls
Partner Sweat
12 minutes:
2km/1.5km x ski
remaining time i-go-you-go
macho man complex 70kg/50kg
-4:00 rest-
12 minutes:
2km/1.5km x row
remaining time max wall balls - 2 x synchro down-ups every changeover
-4:00 rest-
12 minutes:
10 x rounds of chest to bar cindy
remaining time max calories assault bike