STRENGTH

Weighted Strict Pull Ups
5x1

WORKOUT

4 sets for time - In Pairs
8x Sync Pull Ups
10x Overhead Squat
15/12cal Air Bike Sprint (Partner A- second set partner B)
Rest 1min

STRENGTH

Clean
7x1
Deadlift
5RM

WORKOUT

80x Hollow Rocks
Every time you break
8x Wall Ball

STRENGTH

Handstand Push Ups
1rep 10min EMOM

WORKOUT

12min AMRAP
2x Wall Walk Ups
12x Dumbbell Push Press
12x Weighted Step Overs

STRENGTH

Power Snatch
1RM

WORKOUT

4x Rounds of 1min on for Max Reps
Toes to Bar Ball Ups
Double Under
Ring Row
KB Swing

STRENGTH

10min EMOM
1x Ring Muscle Up Transitions

WORKOUT

4x Rouds for Ttime:
5x Devil Press
10x Push Ups
15x Sit Ups
20x Squats
100m Farmers Carry

WORKOUT

In pairs complete
18min AMRAP
Air Bike - Max Cals
10x Wall Ball
30x Double Under
8x Pull Ups

STRENGTH

Snatch Balance
4x3
Snatch
20mins to get 1RM

WORKOUT

Break up any way
30x HSPU
30x Power Snatch

STRENGTH

Bar Muscle Up Technique

WORKOUT

0:00 - 8:00
800m Run
40m DB Overhead Walking Lunge
Max Rep Bar Muscle Up
10:00 - 18:00
800m Run
40m DB Overhead Walking Lunge
Max Rep Bar Muscle Up

STRENGTH

Toes to Bar
EMOM for 10mins
1-3 Reps

WORKOUT

20,16,12,8,4
Hang Power Clean
20x Box Jump Over

STRENGTH

Bench
3RM
then 80% for Ma Reps

WORKOUT

3x Rounds
1min per station for Max Reps
Russian Dips
Row Calories
DB Snatch
GHD Sit Up
Rest

STRENGTH

Front Squat
5x3

WORKOUT

30,20,10
DB Thruster
Sit Ups
10cal Bike

STRENGTH

Handstand Push Ups
EMOM 10mins
1-2 reps
Try get better than 2 weeks ago

WORKOUT

4x Sets
2mins on 2mins off
4x Wall Walk Ups
10x Deadlift
Max Rep Double Under

STRENGTH

Butterfly & Kipping Pull Up technique
15mins

WORKOUT

In Teams of 3
16min AMRAP
8x Pull Ups (2x Sync)
16x Wall Ball (2x Sync)
32x DB Snatch (2x Sync)

STRENGTH

Ball Up to Leaver Negative
7x1

WORKOUT

10,9,8,7,6
Ring Dip
Power Clean & Jerk
100m Run

TERESA’S BIRTHDAY WOD

T44

44min AMRAP - In Pairs
44x Sumo Deadlift High Pull
44x Squats
44x KB Snatch
44x Wall Ball
44x Hang P.Cleans
44x Sit Ups
44x Pull Ups
400x Skips

*Every 10mins run 400m

STRENGTH

Handstand Walk Practice

WORKOUT

Diane
21,15,9
Deadlift
Handstand Push Up

then

3x650/500m Air Bike

STRENGTH

Clean
5x3

WORKOUT

3x Rounds for Quality
20x Bulgarian Lunges
3x Broad Jump
10x GHD Sit Ups
2x12 Side Planks Lifts

STRENGTH

Turkish Get Ups
5x1

WORKOUT

Run 800m
20x Push Ups
30x Ring Rows
60x KB Swings 16kgs
30x Ring Rows
20x Push Ups
Run 800m

WORKOUT

16mins to complete
18x Power Snatch 45/35kgs
12x Burpee Box Jump
6x Toes to Bar
12x Overhead Squat
12x Burpee Box Jump
6x Toes to Bar
6x Snatch
12x Burpee Box Jump
6x Toes to Bar
Max Rep
Bar Muscle Up in remaining time

STRENGTH

Snatch
10x1

WORKOUT

In Pairs
50x Syncrosized DB Hang C&J
20cal Bike (Shared)
40x Sync DB Snatch
20cal Bike
30x Sync DB Hang Snatch
20cal Bike
20x Sync DB Overhead Lunge