Hey there team! I hope you all have a had a fantastic weekend.
Because everyone had so much fun with last weeks guessing game (what workout is on what day) lets do this again!
In no particular order….
Workout 1
PART A
AMRAP in 5 minutes
600m Run
1 Round of Cindy
As many Clean and jerks as possible in remaining time (60/42.5)
Rest 5 minutes
AMRAP in 5 minutes
400m Run
2 Rounds of Cindy
As many Clean and Jerks in remaining time (70/50)
Rest 5 minutes
AMRAP in 5 minutes
200m Run
3 Rounds of Cindy
As many Clean and Jerks in remaining time (80/55)
1 Round of Cindy – 5 Pull ups, 10 Push Ups, 15 Squats
Workout 2
PART A
Every minute on the minute x 8 minutes
- 2 Deadlifts
PART B
As many rounds as possible in 18 minutes
12/9 Calorie Row or Bike
15 Wall Balls (9/6)
12 Alternating Dumbbell Snatch (22.5/15)
9 Toes to bar
Workout 3
PART A
3 Position Power Snatch
- 12 Minutes to work to a heavy set
PART B
As many rounds as possible in 12 minutes
12 Lateral Bar Hop Burpees
9 Power Snatches (52.5/35)
6 Bar Muscle ups
Workout 4
PART A
Back Squat
6 @ 76%
4 @ 81%
2 @ 86%
6 @ 78%
4 @ 83%
2 @ 88%
- Complete sets on 2 minute timer
PART B
5 Rounds for time
5 Ring Muscle-ups
15 Thrusters
Workout 5
In Teams of 3 (30 minute time cap)
400m Run
3 Rounds of 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerk (60/42.5)
400m Run
2 Rounds of 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerk (60/42.5)
400m Run
1 Round of 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerk (60/42.5)
- Each run must be complete with 1 x 15/10kg Plate & 1 x 16/12kg Kettlebell
Workout 6
PART A
Front Squat
- 3 x 5 @ 80%
PART B
For time
100 Double Unders, 50 Sit ups
80 Double Unders, 40 Sit ups
60 Double Unders, 30 Sit ups
40 Double Unders, 20 Sit ups
20 Double Unders, 10 Sit ups