STRENGTH

Back Squat 1x7 at 60% 1RM
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 65% 1RM
Back Squat 1x3 at 70% 1RM
Back Squat 1x3 at 75% 1RM

Rest as needed between sets.

WORKOUT

"Time Loop"

5 rounds, each round for time, of:
3 Wall Walks
9/7 Bike Calories
12 Wall Balls,9/6ks

Go every 2:30 mins.

STRENGTH

Power Clean 2-2-2-2-2-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

WORKOUT

"Déjà Vu"

For time:
30 Clean & Jerks, 70/47.5kgs
Every 1 min (starting at 0:00) complete:
8 Toes-to-bars
12min CAP

WORKOUT

Complete as many rounds as possible in 30 mins of:
Row, 500/450 m
20 Single Dumbbell Box Step Overs, 20/15kgs
Run, 400 m
15 Overhead Squats, 40/30kgs

STRENGTH

Every 1 min for 12 mins, alternating between:
3 Bench Press, pick load
3 Deadlifts, pick load

WORKOUT

"The Rift"

As many reps as possible in 8 mins of:
2 Russian Kettlebell Swings, 32/24kgs
2 Box Jumps, 24/20 in
2 Ring Dips
4 Russian Kettlebell Swings, 32/24kgs
4 Box Jumps, 24/20 in
4 Ring Dips
6 Russian Kettlebell Swings, 32/24kgs
6 Box Jumps, 24/20 in
6 Ring Dips
...

Continue adding 2 reps each round to each movement until time expires.

STRENGTH

Bar Muscle Up Technique
15mins

WORKOUT

Every 1 min for 20 mins, alternating between:
5 Bar Muscle-ups
7 Power Snatches, 60/40kgs
15 GHD Sit-ups
60 Double Unders

STRENGTH

Back Squat 1x5 at 75% 1RM
Back Squat 1x4 at 75% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x2 at 85% 1RM
Back Squat 1xME at 85% 1RM

Rest as needed between sets.

WORKOUT

4 rounds, 1 min per station, for max reps of:
Back Rack Reverse Lunge, 60/40 kgs
Lateral Burpee Over Bar
Strict Pull-up

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

STRENGTH

Push Press 8-7-7-6

WORKOUT

5 rounds, each round for time, of:
10 Dumbbell Hang Clean & Jerks, 22.5/15 kgs
50 Double Unders

Go every 2 mins.

STRENGTH

Deadlift 1x4 at 80% 1RM
Deadlift 1x3 at 80% 1RM
Deadlift 1x2 at 85% 1RM
Deadlift 1x2 at 85% 1RM

WORKOUT

For time:
9 Deadlifts, 140/90kgs
9 Box Jumps, 30/24 in
7 Deadlifts, 140/90kgs
7 Box Jumps, 30/24 in
5 Deadlifts, 140/90kgs
5 Box Jumps, 30/24 in
-- then --
15 Deadlifts, 100/70kgs
15 Box Jump Overs, 24/20 in
12 Deadlifts,100/70kgs
12 Box Jump Overs, 24/20 in
9 Deadlifts, 100/70kgs
9 Box Jump Overs, 24/20 in

WORKOUT

0:00 - 15:00
3 rounds for time of:
Row, 500/450 m
5 Wall Walks

Then

15:00-30:00
3 rounds for time of:
Run, 400 m
20 Toes-to-bars

STRENGTH

1x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], pick load

Every 2 mins for 12 mins. (6 sets)

WORKOUT

5 rounds for time of:
10 Thrusters, 95/65 lbs
20 Alternating Dumbbell Snatches, 50/35 lbs
10 Burpee Pull-ups

STRENGTH

Farmers Carry
10m As Heavy As Possible

WORKOUT

For Time:
21,15,9
Weighted Box Step Over
Air Bike Cal
Push Jerk

STRENGTH

Overhead Squats
3x3
3x1

WORKOUT

4x For Max Reps every 2mins
10x Overhead Squat
6x Toes to Bar
Max Rep Burpee Over Bar

STRENGTH

1x Ring Muscle Up Transtitions
EMOM 10mins

WORKOUT

In Pairs
3x Rounds
12x Ring Dips (1 person hang from bar)
24x Sync DB Hang Snatch
75x Double Under

WORKOUT

20x Rounds for Time:
5x DB Thruster
3x HSPU
1x Power Clean 80/60kgs

STRENGTH

Toes to Bar
EMOM for 10mins
1-3 Reps

WORKOUT

14min AMRAP
200m Run
5x Strict Pull Ups
16x Plank KB Pull Throughs
5x Strict Pull Ups

STRENGTH

Weighted Strict Pull Ups
5x1

WORKOUT

4 sets for time - In Pairs
8x Sync Pull Ups
10x Overhead Squat
15/12cal Air Bike Sprint (Partner A- second set partner B)
Rest 1min

STRENGTH

Clean
7x1
Deadlift
5RM

WORKOUT

80x Hollow Rocks
Every time you break
8x Wall Ball

STRENGTH

Handstand Push Ups
1rep 10min EMOM

WORKOUT

12min AMRAP
2x Wall Walk Ups
12x Dumbbell Push Press
12x Weighted Step Overs

STRENGTH

Power Snatch
1RM

WORKOUT

4x Rounds of 1min on for Max Reps
Toes to Bar Ball Ups
Double Under
Ring Row
KB Swing

STRENGTH

10min EMOM
1x Ring Muscle Up Transitions

WORKOUT

4x Rouds for Ttime:
5x Devil Press
10x Push Ups
15x Sit Ups
20x Squats
100m Farmers Carry