STRENGTH

Push Press
10@60%
8@70%
6@80%
4@90%
2+ @100%

WORKOUT

4 sets of
3mins On 1min Off
200m Run
8x Toes to Bar
Max Rep DB Snatch

STRENGTH

20mins to find
Power Clean & Jerk
2RM

WORKOUT

EMOM for 12mins
12x Reverse hyper
45sec Plank
15x Ring Rows
4x Box Jump

WORKOUT

In Pairs
30m Overhead Walking Lunge
55x Power Snatch
30m Wheelbarrow
45x Overhead Squats
30m Front Rack Lunge
35x Thruster
30m Sprint

14min CAP

STRENGTH

Deadlift
10@60%
8@70%
6@80%
4@90%
2@100%

WORKOUT

For Time:
15cal Air Bike
21x Pull Ups
15cal Air Bike
15x Chest to Bar
15cal Air Bike
9x Bar Muscle Up

WORKOUT

Otaki Open Workout
30m Overhead Lunge
55x Power Snatch
15m Handstand Walk
45x Overhead Squats
30m Partner Lunge
35x Thrusters
30m Sprint

STRENGTH

Snatch
20mins to build to 2RM

WORKOUT

Annie
50,40,30,20,10
Double Under
Sit Up

STRENGTH

Bench Press
10@60%
8@70%
6@80%
4@90%
2+ @100%

WORKOUT

15, 12, 9
Push Jerk
Chest to Bar
Cal AirBike

WORKOUT

For Time: In Pairs
120/90cal
1km Run together
80x Sync Sit Ups
60x Burpees
40x Sync DB Snatch
20x Wall Walk Up

STRENGTH

Back Squat
10@60%
8@70%
6@80%
4@90%
2+ @100%

WORKOUT

For Time
5x Power Snatch
5x Burpee Over Bar
7x Power Snatch
7x Burpee Over Bar
9x Power Snatch
9x Burpee Over Bar
Rest 1min
9x Power Snatch
9x Burpee Over Bar
7x Power Snatch
7x Burpee Over Bar
5x Power Snatch
5x Burpee Over Bar

WORKOUT

3 rounds of 1min
for Max Reps
Wall Facing HSPU
Pull Ups
Sumo Deadlift 80/60kgs
Box Jump Over
Row Calories
Rest

STRENGTH

Push Press
10@67%
8@72%
6@77%
4@87%
2@97%

WORKOUT

4 sets
3mins On 1min Rest
4x Clean
12x Burpee Over Bar
Max Rep Toes to Bar

STRENGTH

Power Clean & Jerk
20mins find
1RM

WORKOUT

10min AMRAP
1x Rope Climb
20x Plate Ground to Overhead
20m Overhead Walking Lunge

STRENGTH

Bench
10@67%
8@72%
6@77%
4@87%
2 @97%

WORKOUT

21, 18, 15, 12, 9
Dumbbell Thruster
200m Run

STRENGTH

Deadlift
10@67%
8@72%
6@77%
4@87%
2 @97%

WORKOUT

3x Rounds
25x KBSwings
5x Wall Walk Ups

STRENGTH

Back Squat
10@67%
8@72%
6@77%
4@87%
2 @97%

WORKOUT

EMOM for 12mins
10x Pistols
20x Renegade Row
10x Banded Hamstring Curl
10/15x Hollow Rock

WORKOUT

2x Rounds
400m Run
20x Pull Ups
400m Run
20x DB Snatch
400m Run
20x Goblet Squat
400m Run
20x Burpee Over DB

STRENGTH

Bench Press
Bench
10@ 65%
8@ 70%
6@75%
4@85%
2@95%

WORKOUT

15min AMRAP
1x Wall Walk Up
5x Toes to Bar
10x Double Unders
Add Reps each round

STRENGTH

Power Snatch
1 Rep
EMOM for 10mins

WORKOUT

15x Overhead Squats
10x Deadball Over Shoulder
20x Hang Power Clean
200m Farmers Carry
20x Hang Power Clean
10x Deadball Over Shoulder
15x Overhead Squats

STRENGTH

Ring Muscle Ups
6x4 Reps of scaled options
going every 1:30min

WORKOUT

3x Rounds
500/450m Row
25x Sit Ups
15x Burpee Box Jump Over

STRENGTH

Snatch Balance
4x3
Snatch
Build to Heavy
1RM

WORKOUT

10,8,6,4,2,4,6,8,10
DB Snatch
30x Double Unders