24.2.2020
13min AMRAP:
20/16 Assault bike calories
3 Power cleans (70/47kg)
1 Thruster (70/47kg)
Do before or after class:
3 x 8 per arm dumbbell/kettlebell row @ AHAP
25.2.2020
15min AMRAP:
12 Handstand push ups
20 Russian KB swings (40/28kg)
12 Box jumps (30/24″)
Do before or after class:
3 x 8 per arm dumbbell/kettlebell row @ AHAP
26.2.2020
4 Rounds for time:
15 Chest to bar pull ups
5 D-ball over shoulder cleans (70/50kg)
Do before or after class:
3 x 8 per arm dumbbell/kettlebell row @ AHAP
27.2.2020
A) Build up to a daily max squat snatch
B) 9min AMRAP:
6 Squat snatches (50% of A)
6 Alternating overhead lunges (50% of A)
8 Burpees over the bar
Do before or after class:
3 x 15 inverted row (2sec pause chest to bar)
28.2.2020
For time:
60 Rowing calories
50 Front squats (40/27kg)
40 Toes to bar
30 Front squats (50/35kg)
Do before or after class:
3 x 15 inverted row (2sec pause chest to bar)
29.2.2020
In pairs, 14min AMRAP:
6 Bar muscle ups
6 Squat clean and jerks (90/60kg)
80 Double unders
One works, one rests
Do before or after class:
3 x 15 inverted row (2sec pause chest to bar)
1.3.2020
For time:
150 Wall balls (30/20lb)*
*Every break = 15m handstand walk
Do before or after class:
3 x 15 inverted row (2sec pause chest to bar)
