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Tuesday 14 November
20 minute AMRAP 5 clean and jerks @ 80/60kg 10 toes-to-bars // 18 sit ups Rest 30 seconds Tuesday 14 November
20 minute AMRAP 5 clean and jerks @ 80/60kg 10 toes-to-bars // 18 sit ups Rest 30 seconds Monday 13 November For time: 55 wall-ball shots 55 deadlifts, 80/60kg 55 handstand push-ups // 75 floor push ups Every time you break the wallballs or HSPU, deadlift the barbell and hold it for 15 seconds  Friday 10 November 20 minute AMRAP 5 deadlift @ 70/100kg 10 toes-to-bars // 20 toes to chin // 30 sit ups 15 bar over burpees   Thursday 9 November
THORSDAY - VIKING MASH 12 MIN AMRAP 1 round of CINDY 1 round of DT @ 70/50kg -- REST 3 MINUTES EMOM 12 MINS Min 1: 10 kb swings @ 32/24kg (UNBROKEN) Min 2: 30 double unders / 40 singles -- REST 3 MINUTES -- For time, 12 minute CAP Row 1000m 30 box step overs @ 24/20" 30 wallballs Wednesday 8 November 21 minute AMRAP 21 thrusters @ 20/15kg 21 burpees 21 sumo deadlift high pull @ 20/15kg  Tuesday 7 November HEAVY DAY - MAX OUT Find your max 1 squat snatch 1 hang squat snatch //Not able to squat? 1 power snatch 2 hang power snatch  Monday 6 November 5 rounds for time of: 15 chest-to-bar // 20 pullups // 30 abmat sit ups 30 pistols (alt) // 40 box step ups // 50 air squats 18 minute CAP  Friday 3 November 19 min AMRAP 20 o/h kb lunges right @ 20/16kg 20 o/h kb lunges left 20 abmat sit ups 200m run / 250m row / 500m bike  Thursday 2 November THORSDAY - VIKING MODE 15-9-6 Snatches @ 60/42.5 Chest to bar // 20-15-10 pullups -- REST 5 MINUTES -- 12 minute AMRAP ROW FOR DISTANCE Every minute, 2 burpees over the rower -- REST 5 MINUTES -- 3 rounds 20 wallballs 20 box jumps 20 dumbbell snatches @ 20/16kg  |
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July 2018
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