In Pairs 4 Rounds For Time 400m Run Rest 30 Seconds 400m Farmer Carry (32/24kg) Rest 30 seconds Notes Working In Pairs, Any combination. Both members run the 400m and then alternate the workload in the farmer carries. Monday 23/04/18...
For Time 27-21-15-9 Worm Cleans Rope climbs Note Worm cleans should be used with a worm, if you do not have one please improvise, sand bag clean are a great alternative. One person on the rope climbs at a time. Must go in a line one after the other....
In MF Triples For Time 30 atlas stone to shoulder 30/9kg 10/8 Cals each on the bike 25 atlas stone to shoulder 40/15 10/8 Cals each on the bike 20 atlas stone to shoulder 50/30 10/8 Cals each on the bike 15 atlas stone to shoulder 65/40 10/8 Cals each on the bike 10 atlas...
4 Rounds For Time 15 Push Press (40/25kg) 10 Back Squats (65% Body Weight) 400m run Notes Each athlete works individually, average time combined from the 6 of you....
For Time 50 HSPU 200m Atlas Stone Carry (2 Athletes) (50/30kg) Log Carry (2 Athletes) Farmer Carry (2 Athletes) 50 KB Swings 200m Atlas Stone Carry (2 Athletes) Log Carry (2 Athletes) Farmer Carry (2 Athletes) 50 Dumbbell Push Press 200m Atlas Stone Carry (2 Athletes) Log Carry (2 Athletes) ...
For Time 50m Lunge 200 Cal Row 50m Lunge 200 Cal Bike 50m Lunge 200 Cal Row 50m Lunge Notes Lunges were possible should be with a worm, if not use sand bags or kettle bells and make sure you move in synchronisation to mimic worm. Cals can be done on two separate machines,...
For Time 21-15-9-15-21 Wall Balls (9/6kg) TTB DB Snatch (22.5/15kg) Notes Working in Pairs, complete all movements Synchro ,Scale as needed...
For Time 5 rounds each (pairs) 10 Push Ups 25m Swim 5 Pool Muscle Ups 25m Swim 10 Push Ups Rest 5 minutes 200m Swim Notes Workout is for pairs, go as fast as you can and tag partner to continue next round. No special equipment needed just a swimming pool....
For Time 5K run Rest 5 Minutes 10 Minutes 1 rep max Stone to Shoulder Note All 6 working together. Stone must be controlled at the top of the lift....
AMRAP 12 40m Sled Drag 10 Tyre Flips 40m Sled Drag 10 Burpee To Target Notes All 6 working together, load sled so weight is difficult for all 6 to pull/push. Set up so tyre is at one end and burpee target is at the other. Scale as needed. ...