3 rounds, each round for time, of:
30 Calorie Assault Bike Or Calorie Rows
Run, 800 m
I AMRAP 11/05/18
20min AMRAP:
Row, 500m
20 Power Snatches, 40/30 kg
15 Handstand Push-ups
Ski Erg, 500m
20 Sumo Deadlift High-pulls, 40/30 kg
15 Toes-to-bars
Fitness 20 min AMRAP:
Row, 500 m
20 DB Snatches
15 Push-ups
Ski Erg, 500m
20 Kettle bell Sumo Deadlift High-pulls
15 Hanging Knee Raise / V-Ups
Short and sweet 28/03/18
Strength
Overhead Squat 5-5-5-5
Coditioning
For 4 cycles: AMRAP in 4 mins of:
Row, 500 m
10 Burpees
Max Effort Wall Ball
Rest 2 mins between each cycle. For each cycle restart the AMRAP.
A prediction for 18.3? 7/3/18
Strength
Sumo Deadlift 5-5-5-5
Conditioning
Complete as many rounds as possible in 14 mins of:
12 Deadlifts, 100/70 kg
14 Row Calories
16 Box Jumps
21-15-9 01/03/18
Strength
Push Press 5-5-5-5
Conditioning
21-15-9 reps, for time of:
Row Calories
Handstand Push-up
Box Jump, 24/20 in
Accessory
Strict Pull-ups 3x Max Rep
Classic combo 06/12/17
Strength
Deadlift 5×5 at 77% 1RM
Conditioning
Each for time:
Row: 6x 300m
2min rest between
21-15-9 AMRAP 28/11/17
Strength
Tempo Front Squat 5-5-5-5
Conditioning
AMRAP 12 mins:
21 Wall Balls 10/6 kg
15 Row Calories
9 Toes-to-bars
Grace’s evil sister 21/11/17
Strength
Power Clean 3 Rep Max
3 Rep Max Push Press
Conditioning
EMOM 10mins alternating between:
Row 225m
6 Power Clean & Push Jerks 62.5/45 kg
Squats and Hollow Rocks 14/11/17
Strength
Back Squat 7×7 at 80% 1RM
Conditioning
5 rounds for time of:
Row 400 m
30 Dumbbell Thrusters 10/7 kg
30 Hollow Rocks
