CF
for time:
500m x row
10 x wall balls
1 x round of nate
20 x wall balls
2 x rounds of nate
30 x wall balls
3 x rounds of nate
500m x row
Sweat
18 minute ladder of:
10-20-30-40... etc x double-unders
1-2-3-4... etc x rounds of nate
-5:00 rest-
18 minute amrap of:
20 x wall balls
10 x power snatch 50kg/35kg
10 x overhead squats 50kg/35kg
10 x bar facing burpees
CF
3 rounds of - 40 seconds on / 20 seconds off
alternating between:
1 - assault bike
2 - russian kettlebell swings 32kg/24kg
3 - ski
4 - burpee box overs
5 - row
6 - slam balls
Partner Sweat
0:00-12:00
50 x assault bike calories
30 x power snatch 50kg/35kg
40 x assault bike calories
20 x power snatch 50kg/35kg
30 x assault bike calories
10 x power snatch 50kg/35kg
15:00-27:00
50 x ski calories
30 x clusters 50kg/35kg
40 x ski calories
20 x clusters 50kg/35kg
30 x ski calories
10 x clusters 50kg/35kg
30:00-42:00
150 x row calories *switch every 30 x calories*
while partner is doing max rounds of:
20 x double-unders
15 x wall balls
10 x chest to bar
CF
8 minute amrap of:
10/8 x calorie ski
10 x handstand push-ups
-3:00 rest-
8 minute amrap of:
5 x dumbbell man makers 22.5kg/15kg
5 x muscle-ups
Sweat
12 minute amrap of:
8 x dumbbell man makers 22.5kg/15kg
4 x muscle-ups
20 x double-unders
-3:00 rest-
12 minute amrap of:
10/8 x calorie assault bike
10 x burpee slam ball
10 x hang kettle bell snatch left arm 24kg/16kg
10 x hang kettle bell snatch right arm 24kg/16kg
-3:00 rest-
12 minute amrap of:
10/8 x calorie ski
10 x handstand push-ups
10/8 x calorie row
10 x burpee over rower
CF
20 minute amrap of:
5 x chest to bar
5 x left arm dumbbell hang power cleans 22.5kg/15kg
5 x left arm dumbbell push press 22.5kg/15kg
5 x left arm dumbbell front squat 22.5kg/15kg
5 x right arm dumbbell hang power cleans 22.5kg/15kg
5 x right arm dumbbell push press 22.5kg/15kg
5 x right arm dumbbell front squat 22.5kg/15kg
20 x double-unders
Sweat
buy in - 100 / 80 x calorie row
5 rounds of:
30 x wall balls
20 x pull-ups
10 x left arm dumbbell hang power clean & press 22.5kg/15kg
10 x right arm dumbbell hang power clean & press 22.5kg/15kg
5 x muscle-ups
cash out - 100 / 80 x calorie row
CF
14 minute amrap of:
1 x round of macho man 60kg/40kg
10 x toes to bar
Sweat
10 minute alternating emom of:
1 - 1 x round of macho man 70kg/45kg
2 - 1 x round of cindy
-3:00 rest-
10 minute alternating emom of:
1 - 15/12 x calorie ski
2 - 15 x ball slams
-3:00 rest-
10 minute alternating emom of:
1 - 15/12 x calorie row
2 - 20 x russian kettlebell swings 32kg/24kg
-3:00 rest-
for time:
50 x burpees to a target
CF
for time:
buy-in - 250m x row
21-15-9
power clean 40kg/30kg
front squat 40kg/30kg
cash-out - 250m x rown
Sweat
for time:
500m x row
100 x double-unders
30 x alternating dumbbell snatch 22.5kg/15kg
20 x burpee chest to bar
750m x row
50 x double-unders
20 x alternating dumbbell snatch 22.5kg/15kg
15 x burpee chest to bar
1000m x row
30 x double-unders
10 x alternating dumbbell snatch 22.5kg/15kg
10 x burpee chest to bar
750m x row
50 x double-unders
20 x alternating dumbbell snatch 22.5kg/15kg
15 x burpee chest to bar
500m x row
100 x double-unders
30 x alternating dumbbell snatch 22.5kg/15kg
20 x burpee chest to bar
CF
90 seconds on / 30 seconds off
3 rounds of each workout
a) 20 x russian kettlebell swings 32kg/24kg
remaining time max wall balls
-2:00 rest-
b) 10 x push press 50kg/35kg
remaining time max calories row
-2:00 rest-
c) 10 x dumbbell clusters 22.5kg/15kg
remaining time mac double-unders
Sweat partner
12 minutes
100 x calorie assault bike
40 x clean & jerks 60kg/40kg
remaining time max calories assault bike
-3:00 rest-
12 minutes
120 x calorie ski
50 x thrusters 40kg/30kg
remaining time max calorie ski
-3:00 rest-
12 minutes
120 x calorie row
50 x burpee ball slam
remaining time max calorie row
CF
10 rounds for time of:
5 x burpee to target
10 x hang kettlebell snatch (5 each arm) 24kg/16kg
15 x press-ups
Sweat
Pukeys pyramid on roids
for time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
i-go-you-go
squeat clean 50kg/35kg
burpee box over
push press 50kg/35kg
burpee over bar
CF - repeat
15 minute amrap of:
20 x double-unders
10 x pull-ups
5 x squat cleans 60kg/40kg
Sweat - repeat
5 rounds each for time of:
10 x handstand push-ups
20 x pull-ups
30 x push-press 40kg/30kg
40 x air squats
50 x double-unders
-3:00 rest-
CF
5 rounds for time of:
6 x burpee box overs
12 x chest to bar
18 x russian kettlebell swings 32/24kg
24 x double-unders
Sweat
8 minute amrap of:
3 x power snatch 70kg/45kg
3 x overhead squats 70kg/45kg
3 x muscle-ups
30 x double-unders
-4:00 resr-
8 minute amrap of:
5 x handstand push-ups
5 x power cleans 70kg/45kg
10 x front squats 70kg/45kg
-4:00 rest-
8 minute amrap of:
10/8 x calorie row
10 x right arm dumbbell push press 22.5kg/15kg
10 x left arm dumbbell push press 22.5kg/15kg
-4:00 rest-
for time:
1 mile x run