STRENGTH

Overhead Squats
10x1

WORKOUT

Nicky’s WOD
In Pairs
100x KB Swing
100x Box Jump
100x Sit Ups

WORKOUT

Teams of 3
9min AMRAP
15x Sync Pull Ups (2personn sync)
10x DB Devil Press (2personn sync)
5x Clusters 60/40kgs (1 person)

Straight into

9mins
Clean & Jerk
1RM
Combined total weight of best lifts

WORKOUT

Teresa’s WOD

20min AMRAP
200m Run
40x Wall Ball
40x Deadlift
40x Squats
40x Hang Clean
200m Run

STRENGTH

Press
5@65%
3@75%
1+ @85%

WORKOUT

3 sets 1min On for Max Reps
Handstand Walk or Shoulder Taps
Box Jump
Russian Dips
Row
Rest

STRENGTH

Clean Drops
4x3

Clean
10x1

Deadlift
5@65%
3@75%
1+ @85%

STRENGTH

Bench
5@65%
3@75%
1+ @85%

WORKOUT

3x Rounds for Time:
800m Bike
22x Kettlebell Snatch
11x Ring Row/ Barbell Row

STRENGTH

Power Snatch + Hang Power Snatch + Overhead Squat

7x1

WORKOUT

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

WORKOUT

MURPH

1mile run
100x Pull Ups
200x Push Ups
300x Squats
1mile Run

STRENGTH

Muscle Up Technique
20mins

WORKOUT

4x Rounds for Time
12x Deadlift
9x Hang Power Clean
6x Hanstand Push Up
3x Ring Dip

STRENGTH

Back Squat
5@65%
3@75%
1+ @85%

WORKOUT

3 sets
3mins On
300m Row
Max Rep Plate Overhead Lunge
6min Rest

STRENGTH

Press
3 @60%
3@70%
3+ @80%

WORKOUT

20x Overhead Sit Up
15x Burpee Box Jump Over
100m Single Arm Overehad Walk
20x Overhead Sit Up
15x Burpee Box Jump Over
200m Single Arm Suit Case Carry
20x Overhead Sit Up
15x Burpee Box Jump Over
400m Run

WORKOUT

In Pairs All going Round for Round
8min AMRAP
20x Double Unders
6x Power Snatch 50/35kgs

Rest 2mins

8min AMRAP
10/8cal Air Bike
8x Double Dumbbell Hang Clean & Jerk 20/15kgs

Rest 2mins

8min AMRAP
20x Double Unders
10x Overhead Squats 50/35kgs

STRENGTH

Power Clean
1RM

Deadlift
3@60%
3@70%
3+ @80%

WORKOUT

30,20,10
Dumbbell Thruster
Pull Up

WORKOUT

4x Rounds for time
15x Wall Balls
12/10cal Air Bike
8x Burpee to Plate
20x Plate G2OH

STRENGTH

Bench
3@60%
3@70%
3+ @80%

STRENGTH

5sets Alternating
Strict Pull Ups
x3 with 5sec negative
Handstand Push Up Negatives
2x (Scaled to HS Hold)

WORKOUT

For Time:
10,20,30,40,50
DB Snatch
3x Wall Walk Ups
15min Cap

STRENGHT

Power Snatch
20mins to Find 1RM

Back Squat
3@60%
3@70%
3+ @80%

WORKOUT

6min AMRAP
100m Run
14m Plate Overhead Walking Lunge

WORKOUT

In Pairs

30x Toes to Bar
30x Power Clean
1.3/1km Row
Rest 3mins
30x Toes to Bar
30x Push Jerk
1.3/1km Row
Rest 3mins
30x Toes to Bar
30x P. Clean & Jerk
1.3/1km Row
35min Cap

STENGTH

Press
5 @ 55%
5 @65 %
5+ @75%

WORKOUT

EMOM x10min
10x Double Unders
5x Push Ups
8x Sit Ups
11x Squats

STRENGTH

Overhead Squat
5x3

Deadlift
5 @ 55%
5 @65 %
5+ @75%

WORKOUT

20,15,10,5
Kettlebell Swing
KB Lunge
KB Sit Up

STRENGTH

Bench
5 @ 55%
5 @65 %
5+ @75%

WORKOUT

“Jacked up F45”
5x Rounds
45sec On 15off
Ring Push Ups
DB Hang Clean & Jerk
Air Bike Cal
Deadball Over Shoulder