23-05-18

Crossfit

2 rounds for time of:

40 x wall balls

40 x hang dumbbell clean & press 22.5/15kg (alternate 10 each arm)

40 x pull-ups

40 x kettlebell swings 24kg/16kg

Sweat

12 minute amrap of:

10 x handstand push-ups

10 x left arm hang dumbbell clean & press 22.5kg/15kg

10 x left arm hang dumbbell clean & press 22.5kg/15kg

30 x double-unders

 

-3:00 rest-

 

12 minute amrap of:

10 x hang power cleans 50kg/35kg

20 x pull-ups

30 x press-ups

 

-3:00 rest-

 

12 minute amrap of:

10 x burpee box overs

20 x slam balls

30 x single arm front rack kettlebell squats 24kg/16kg (15 left arm/15 right arm)

22-05-18

Crossfit

7 minute ladder of:

1 x power clean + 1 x hang cluster 50kg/35kg

- 20 x double-unders between each round - 

2 x power clean + 2 x hang clusters 50kg/35kg

3,4,5,6...

 

-3:00 rest-

then repeat

Partner Sweat

pukeys pyramid 2.0

for time:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

squat clean 50kg/35kg

burpee box overs

push press 50kg/35kg

burpee over bar

 

 

partner 1 completes round of 1's

then partner 2 completes round of 1's

continue to relay each of the round until complete.

18-05-18

Crossfit

12 minute amrap of:

30 x double-unders

20 x wall balls

10 x hang clean & push jerk 60kg/40kg

Sweat

12 minute amrap of:

30 x double-unders

20 x wall balls

10 x hang clean & push jerk 60kg/40kg

 

-4:00 rest-

 

12 minute amrap of:

5 x deadlifts 120kg/90kg

10 x box jumps 

15 x press-ups

 

-4:00 rest-

 

12 minute amrap of:

10 x pull-ups

15 x dumbbell thrusters 15kg/10kg

20 x russian kettlebell swings 32kg/24kg

16-05-18

Crossfit

12 minute amrap of:

20 x double-unders

10 x power snatch 40kg/30kg

5 x bar facing burpees

Partner Sweat

for time:

150 / 120 x calorie row (partner holds bar in front rack)

80 x alternating dumbbell snatch 22.5/15kg

60 x wall balls

40 x pull-ups

30 x toes to bar

20 x bear complex 60kg/40kg (relay 2 each)

30 x toes to bar

40 x pull-ups

60 x wall balls

80 x alternating dumbbell snatch 22.5kg/15kg

150/120 x calorie row (partner holds bar in front rack)

 

11-05-18

Crossfit

15 minute amrap of:

25 x wall balls

50 x press-ups

100 x thrusters 20kg/15kg

50 x calorie row

25 x box jumps

Sweat

15 minute amrap of:

25 x wall balls

50 x press-ups

100 x thrusters 20kg/15kg

50 x calorie row

25 x box jumps

 

-5:00 rest-

 

15 minute amrap of:

25 x pull-ups

50 x air squats

100 x kettlebell swings 24kg/16kg

50 x double-unders

25 x toes to bar

10-05-18

Crossfit

Fight Gone Bad

3 rounds of - 1 minute on each station:

wall balls

sumo deadlift high pull 35kg/25kg

box jumps 20"

push press 35kg/25kg

row calorie

-1:00 rest-

Sweat

Zeus

3 rounds for time of:

30 x wall balls

30 x sumo deadlift high pull 35kg/25kg

30 x box jumps 20"

30 x push press 35kg/25kg

30 x row calorie

30 x press-ups

10 x back squats at bodyweight

09-05-18

Crossfit

16 minute alternating emom of:

1 - 5 x power snatch + 5 x overhead squats 50kg/35kg

2 - 15/12 x calorie row

Sweat

*each workout is 4 rounds of: 2 minutes on / 1 minute off*

1) 15/12 x calorie row

remaining time - max burpee over rower

 

-4:00 rest-

 

2) 12/10 x calorie bike

remaining time - max clusters 60kg/40kg

 

-4:00 rest-

 

3) 15/12 x calorie ski

remaining time - max dumbbell thrusters 20kg/15kg