STRENGTH

Strict Pull Ups
1rep EMOM for 10mins

WORKOUT

16min AMRAP
30m Front Rack Lunge
12x Pull Ups
24x Wall Ball
200m Run

STRENGTH

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

WORKOUT

3min AMRAP
16xKettlebell Snatch
6x Push Jerk
Max Rep Box Jump
Rest 1min
3min AMRAP
6x Push Jerk
8x Box Jump
Max Rep KB Snatch
Rest 1min
3min AMRAP
8x Box Jump
16xKettlebell Snatch
Max Rep Push Jerk
Rest 1min

STRENGTH

Chin Over Bar Hold
2x Max

WORKOUT

In Pairs
5x Pull Ups
7x Toes to Bar
(each)
80x DB Snatch
5x Pull Ups
7x Toes to Bar
(each)
70x Thrusters
5x Pull Ups
7x Toes to Bar
(each)
60x Overhead Squats
5x Pull Ups
7x Toes to Bar
(each)
50x DB Snatch

STRENGTH

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

WORKOUT

For Time:
40/30Cal Row
150x Double Unders
40x Burpees
600m Run

STRENGTH

Split Jerk
5x2
Press
5 @ 65%
5 @75%
5+ @85%

WORKOUT

5x Rounds for Time:
5m Handstand Walking or 26x Shoulder Taps
4x DeadBall Over Shoulder

STRENGTH

Clean
4x3 starting at 70%

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

WORKOUT

EMOM for 6mins
8x KB Clean & Jerk
Max Rep Box Step Up & Over

WORKOUT

Complete as many rounds as possible in 20 mins of:
Run, 200 m
5 Muscle-ups
10 Hang Power Snatches, 50/35kgs
15 Sit-ups

STRENGTH

Bench Press
5@70%
3@80%
1+ @90%

WORKOUT

Matariki WOD
In Pairs
12x Sync Devil Press
20x Toes to Bar (one person hang from bar)
40m Overhead Walking Lunge
800m Run together
40m Overhead Walking Lunge
20x Toes to Bar (one person hang from bar)
12x Sync Devil Press

STRENGTH

Deadlift
5@70%
3@80%
1+ @90%

WORKOUT

5x Rounds
8/6cal Air Bike
5x Deadlifts
10x GHD Sit Ups

WORKOUT

21,15,9
Power Snatch 40/35kgs
Pull Ups
Rest 3mins
15,12,9
Overhead Squat 40/35kgs
30x Double Unders
Rest 3mins
9,6,3
Snatch 40/35kgs
Bar Muscle Up

STRENGTH

Press
5@70%
3@80%
1+ @90%

WORKOUT

16min AMRAP
4x Wall Walk Ups
18x KB Swings
8x HSPU
36x Air Squats

STRENGTH

Back Squat
5@70%
3@80%
1+ @90%

WORKOUT

15,12,9,6,3
Power Clean
(Weight increase)
Burpee Box Jump

WORKOUT

6x Rounds
8x Wall Ball
6x Push Ups
4x Overhead Squats

STRENGTH

Split Jerk
10x1

WORKOUT

5x Rounds
40sec on 20 off for Max Reps
Pull Ups
KB Front Rack Lunge
Sumo Deadlift High Pull
Air Bike
V-Ups

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