STRENGTH

Bench Press
3@65%
3@75%
3+ @85%

WORKOUT

For time:
18 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m
15 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m
12 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m
9 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m
6 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m
3 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m

STRENGTH

Power Snatch
5x1
Overhead Squat
5x1

WORKOUT

12min AMRAP
5,10,15,20,25,30......
Double Hang Dumbbell Snatch
10,20,30,40,50,60
Double Under

STRENGTH

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

WORKOUT

4x Rounds for Time:
In Pairs
12x Partner Deadlift
7x Sync Burpee Over Bar
21x Toes to Bar

STRENGTH

Clean
10x1

WORKOUT

30,20,10
KB Swings
3,2,1
Turkish Get Up

STRENGTH

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

WORKOUT

15min AMRAP
3,6,9,12,15......
Push Jerk 50/35kgs
Deadball to Shoulder
Air Bike Cal

STRENGTH

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

WORKOUT

Megans WOD
15min EMOM (3x Rounds)
- 15x Air Squat + 7-10 Burpees
- 35x Double Unders
- 20x Sit Ups
- 40sec Handstand Hold
- 12x Alternating DB Snatch

WORKOUT

In teams of 2
75x Hang P.Clean 60/40kgs
25x Sync Toes to Bar
55x Overhead Squats
25x Sync Pull Ups
75x Deadlift 60/40Kgs
25x Sync Toes to Bar
55x Thrusters
25x Sync Pull Ups

STRENGTH

Snatch Balance
4x3
Snatch Pull + Snatch
4x1
Snatch
5x2

WORKOUT

100x Wall Ball
Every time you break
100m Run

STRENGTH

Clean
4x3 Starting at 70%

Deadlift
5 @ 60%
5 @70 %
5+ @80%

WORKOUT

Run
3x 400m

STRENGTH

Press
5 @ 60%
5 @70 %
5+ @80%

WORKOUT

3x Rounds 1min for Max Reps
Strict HSPU
V-Sit Leg Lifts
Side Plank Lifts R
Side Plank Lifts L
True Ring Row

STRENGTH

Bring Sally Up Goblet/Air Squat

WORKOUT

“ Kare’s WOD “
18min AMRAP
6x Pull Ups
10x Burpees
20x Sit Ups
10x Push Ups
12x KB Snatch
6x Deadball Over Shoulder
10x Cal Bike or 14 Row

STRENGTH

Back Squat
5@60%
5@70%
5+ @80%

WORKOUT

11.1/14.1
10min AMRAP
30x Double Under
15x Power Snatch35/25kgs

WORKOUT

Emz WOD
In Pairs
4x Rounds
30x Burpee
30x Push Ups
30x Squat
30x Toes to Bar
30x V-Ups

STRENGTH

Dumbbell
Jerk
1RM each arm
then
Double Dumbbell Push Press
3x Max Reps at total weight of above

WORKOUT

Each for Time:
2x Rounds of
12/10cal Air Bike
20m Farmers Carry
Rest 2-3mins between Sets
12/10cal Air Bike
8x DB GTOH 32.5/25kgs

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