Archief voor juni 2020

EMOM18 odd: 6-8 stone to shoulder 55/43kg even: 12-16 single arm dumbbell shoulder to overhead 22.5/15kg Switch hands whenever they want on the dumbbell

21-15-9-15-21 hang squat snatches 35/22.5kg cals row or 15-10-5-10-15 cals bike kcal cut off 14

Amrap 17 16 double kettlebell front rack lunges 20/12kg 20 double kettlebell russian swings 20/12kg 24 push ups

Every 90sec for 5 rounds 6 thrusters 50/35kg 75 double unders max time 7.5 min

Amrap 15 20 deadlifts 50/35kg 15/11 cals row or 11/7 cals bike 10 burpees over the bar

21-15-9 box jump overs 24/20inch hang power snatches 45/30kg overhead squats 45/30kg cut off 12

EMOM12 odd: 10 push presses 50/35kg even: 10-16 pistol squats

Amrap 20 30 alternating dumbbell snatches 22.5/15kg 20 alternating overhead dumbbell lunges 22.5/15kg 10 stone to shoulder cleans 55/43kg

EMOM16 1st: 15 hang power cleans 35/22.5kg 2nd: 12 burpees 3rd: 50 double unders 4th: rest

4 Rounds for time 50/35 cals row or 35/24 cals bike 30 KB swings @ 24/16kg 15 box jumps 24/20inch cut off 22