Archives

Part A

Death by:
T2B
*1 on the first minute, 2 on the second, 3 on the third, etc.. until reps cannot be completed in a minute

Part B

7 minute AMRAP
2 Burpee box jump overs 24/20″
2 Deadlift 75/50kg
4 Burpee box jump overs
4 Deadlift 75/50kg
6 Burpee box jump overs
6 Deadlift 75/50kg
*Continue as long as possible in the time alloted

Part A

Push press
Work up to 90%, followed by 3 singles at same weight

Part B

Part A

Overhead squats
Work up to a heavy 5 for the day

GHD Sit ups
5 rounds of 10-12 Reps

Part B

10 min AMRAP:
5 Thrusters 45/30kg
10 KB swings 24/16kg
5 Power snatches 45/30kg
20 Double Unders

Part A

Thruster
Work up to a heavy double for today

Part B

For time
100 burpees
Every minute on the minute complete 7 Wall balls
* 15 minute cap

Workout

With a running clock

3 Rounds of
– 15 Kettlebell Swings 24/16kg
– 15 Burpees

then, 1km Run

3 Rounds of
– 30 Wall Balls 9/6kg
– 3 Rope Climbs 15ft

then, 500m KB Farmers Carry 24/16kg x 2

 Workout

5 rounds for time of:
10 HSPU
10 Power Cleans 60/40kg
20 Box Jump Overs 24/20″
20 OH Walking Lunges 20/15kg
200m Medball Run 9/6kg

*40 minute time cap

Part A

Weighted Pull ups
work up to a max 3 reps

Ring Push ups
5 sets for max reps

Part B

3 rounds for time
10 Burpee pull ups
20 DB Snatch 25/17.5
400m Row

Part A

Rowling
10 frames each

Part B

for time
500m Run
21- C&J 60/40kg
42- T2B
64 Wall Balls 9/6kg
500m Run

Part A

3 rounds of:
2 Skin th Cats
5 Toes 2 Rope
10 Dish Rocks + 10 sec hold
20 Twisties 20/15kg

Part B

20min AMRAP
3 Cleans 80/50kg
6 HSPU
200m Run

Part A

Front Squats
Find a 3RM

Weighted Plank
Max weight for 45sec

Part B

21-15-9 for time:
Power Snatch 40/25kg
Pull ups
50 Double Unders