STRENGTH

Overhead Squat
1RM

WORKOUT

6x Rounds For Time
6x Pull Ups
6x Burpees over bar
6x Thruster
20x Double Unders

WORKOUT

In Pairs
4km Air Bike
100x Kettlebell Swings
2km Row
2km Bike
50 Kettlebell Swings
1km Row

STRENGTH

Push Press
1RM

Deadlift
1RM

WORKOUT

16min AMRAP
2,4,6,8,10.....
Toes to Bar
Deadball Over Shoulder
200m Run

STRENGTH

Bench 1RM

Front Squat 1RM

WORKOUT

For Time:
400m Run
30x Deadlift 60/50kgs
400m Run
30x Power Clean 50/40kgs
400m Run
30x Thrusters 40/30kgs

Finisher

Hollow Rocks
4 sets
30on 30off

STRENGTH

Push Jerk
5x5 @60%

WORKOUT

21,15,9
Box Jump
Pull Ups
3x Wall Walk Up

STRENGTH

Power Snatch
10x2

WORKOUT

Tabata Air Bike
8x Sets
20 on 10 off for Max Cals

STRENGTH

Front Squat
5x5 @60% Tempo 1/3/2/0

WORKOUT

Pick your own adventure
100x Air Squat
80x Kettlebell Swings
60x Push Up

WORKOUT

Emz Birthday WOD

3x Rounds
19x Hang Clean
84x Double Unders
42x V-Ups

STRENGTH

Bench Press
3RM
Then
Max Reps at 90%

WORKOUT

21, 15, 9
Ring Dip
Dumbbell Push Jerk
200m Run

WORKOUT

3rounds 1min for max reps
Pull Ups
Box touch downs
Row
Wall Ball
GHD Sit Ups
Rest

STRENGTH

Clean & Jerk
20mins
1RM

WORKOUT

9min AMRAP
1,2,3,4,5,6.......
Deadlift @70%
Double Under x10

STRENGTH

Push Press
3RM
Max Rep @90%

WORKOUT

3x Rounds for time:
40x Shoulder Taps
1km/800m Air Bike
30x DB Snatch

STRENGTH

Overhead Squats
3x3
3x1

WORKOUT

In Pairs pick your adventure
60x Squat Clean
80x Burpee Over Bar

STRENGTH '

Deadlift
3RM
Then 3x3 @90%

WORKOUT

9min AMRAP
20x Double Under
20x Air Squat
10xx HSPU

STRENGTH

14min EMOM
3x Ring Dip
3x Pull Up

WORKOUT

In Pairs
30, 24, 18, 12
Hang Power Clean & Jerk
1x Rope Climb Each

WORKOUT

5x Rounds
18/15cal Air Bike
16x KB Snatch
12x Toes to Bar
8x Burpee

STRENGTH

Front Squat
3RM
3x3 @90%

WORKOUT

21,18,15,12,9
Box Jump
Dumbbell Thruster

WORKOUT

“Easter Egg Hunt”

20min EMOM Alternating
2x Power Snatch
200m Run