Tuesday 24/12/19…12 Days of Output

On the first day of Xmas my true love gave to me:

For time:
1 Wall Walk
2 Strict Press, 40/30 kg
3 Front Squats, 40/30 kg
4 Hang Power Cleans, 40/30 kg
5 Deadlifts, 40/30 kg
6 Toes-to-bars
7 Pull-ups
8 Reverse Barbell Lunges, 40/30 kg
9 Push-ups
10 Overhead Squats, 40/30 kg
11 Power Snatches, 40/30 kg
12 Burpees

Wednesday 25/9/19…

5 Rounds for Time

2 Rope Climbs
Run 400m
Max Set Handstand Pushups (Pushups for scaling)
rest 1 Minute

In this variant of a CrossFit hero Moore we combine 2 gymnastic movements of Handstand pushups and rope climbs with some 400m runs. Sneaky way of doing some 400m run intervals.

Death by 28/09/18

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Deadlift 6-6-4-4-2-2

With a continuously running clock perform:
1 Deadlift, 102.5/70 kg and 1 Push-up in the first 1 min
2 Deadlifts, 102.5/70 kg and 2 Push-ups in the second min
3 Deadlifts, 102.5/70 kg and 3 Push-ups in the third min …
Continuing this for as long as you are able.

Holiday Throwdown 20/17/18

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For time:
1 Power Snatch, 42.5/30kg
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes To Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jumps, 20 in
10 Wall Balls, 10/6kg
11 Kettlebell Swings, 24/16kg
12 Thrusters, 42.5/30kg

All hail the kettlebell 08/12/17

Kettlebell Workout

Strength
Back Squat 4×7 at 70% 1RM
then
Bench Press 7-7-7-7

Conditioning
For time:
50 Kettlebell Swings, 24/16 kg
25 Push-ups
50 Walking Lunges
40 Kettlebell Swings, 24/16 kg
20 Push-ups
40 Walking Lunges
30 Kettlebell Swings, 24/16 kg
15 Push-ups
30 Walking Lunges
20 Kettlebell Swings, 24/16 kg
10 Push-ups
20 Walking Lunges
10 Kettlebell Swings, 24/16 kg
5 Push-ups 10 Walking Lunges

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