21-15-9 reps, for time of:
Power Snatch, 52.5/35 kg
Chest-to-bar Pull-up
Front Squat 4×5 at 75% 1RM
Fire breather 16/08/18
For 3 cycles:
AMRAP in 4 mins of:
15 Wall Balls, 10/6 kg
15 Chest-to-bar Pull-ups
12 Wall Balls, 10/6 kg
12 Chest-to-bar Pull-ups
9 Wall Balls, 10/6 kg
9 Chest-to-bar Pull-ups
Max Cal Assault Bike
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Toes-to-bars
12 Wall Balls, 10/6 kg
12 Toes-to-bars
9 Wall Balls, 10/6 kg
9 Toes-to-bars
Max Distance Handstand Walk
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Pull-ups
12 Wall Balls, 10/6 kg
12 Pull-ups
9 Wall Balls, 10/6 kg
9 Pull-ups
Max Rep Db Snatch, 20/15 kg
Rest 1 min between each cycle. For each cycle restart the AMRAP.
E3MOM 02/08/18
Every 3 mins for 21 mins do:
Run, 400 m
10 Chest-to-bar Pull-ups
Suit up 14/05/18
4 rounds, each round for time, of:
9 Power Cleans, 80/55 kg
15 Chest-to-bar Pull-ups
21 Assault Bike Calories
Rest 2:30 between each round.
Scaled 4 rounds, each round for time, of:
9 Power Cleans, 60/40 kg
15 Pull-ups or Ring Rows
21 Assault Bike Calories
Rest 2:30 between each round.
Fitness 20min AMRAP:
9 DB Clean and Press
15 Ring Rows
21 Assault Bike Calories
27 Situps
Monday Madness 02/04/18
Strength
Back Squat 7-7-7-7-7
Conditioning
For time: 50 Row Calories
— then —
3 rounds of:
15 Deadlifts, 102/70 kg
20 Chest-to-bar Pull-ups
18.5 Prediction 21/03/18
Conditioning
Every 1:30 for 24 mins, alternating between:
12 Wall Balls, 10/6 kg, 10 ft
8 Chest-to-bar Pull-ups
8 Dumbbell Thrusters, 22.5/15 kg
12 Toes-to-bars
Be like Chuck 11/12/17
Strength
EMOM 8mins:
4 Power Cleans, 70% 1RM
Conditioning
As many reps as possible in 8 mins of:
3 Hang Power Cleans, 62.5/45 kg
3 Pull-ups
6 Hang Power Cleans, 62.5/45 kg
6 Pull-ups
9 Hang Power Cleans, 62.5/45 kg
9 Pull-ups
12 Hang Power Cleans, 62.5/45 kg
12 Pull-ups
15 Hang Power Cleans, 62.5/45 kg
15 Pull-ups
Then
Complete as many rounds as possible in 6 mins of:
3 Power Cleans, 75/50 kg
3 Chest-to-bar Pull-ups
6 Power Cleans, 75/50 kg
6 Chest-to-bar Pull-ups
9 Power Cleans, 75/50 kg
9 Chest-to-bar Pull-ups
12 Power Cleans, 75/50 kg
12 Chest-to-bar Pull-ups
15 Power Cleans, 75/50 kg
15 Chest-to-bar Pull-ups
Super Saturday 02/12/17
For 5 cycles:
AMRAP in 4 mins of:
3 Power Cleans 90/60 kg
6 Push-ups
9 Chest-to-bar Pull-ups
Rest 1 min between cycles
Today we Squat 06/11/17
Strength
Back Squat 7-7-7-7
Conditioning
For 5 cycles:
AMRAP in 3 mins of:
6 Hang Squat Snatches 95/65 lbs
9 Chest-to-bar Pull-ups
12 Wallball Unbrokens 20/14 lbs
Rest 1 min between each cycle
