Strength

Split Jerk
5x2

Workout

For Time
21,15,9
Dips
Burpee

At Home WOD

4x rounds for time:
500m Row
20x Lunges jumps
10x Russian Kettlebell Swings (choose a weight that allows you to complete 10 unbroken)
Rest 1min between sets (try and hit each set 100%)

Strength

Squat Clean
10x1

Workout

13min AMRAP
13x Box jump
13x V-Ups
13x Goblet Squats

run 20mins

Strength

Pull Ups / Negative Pull Ups
5x3

Workout

For Time:
100m Farmers Carry
20x Power Clean & Jerk
100m Farmers Carry
20x Thrusters
100m Farmers Carry
20x Toes To Bar
100m Sprint

For Time:
10,9,8,7,6,5,4,3,2,1 reps of
Burpee
Sit Ups

Strength

Power Clean
8x1

Handstand Push Ups
Practice & Play 10mins

Workout

Air bike 6x 30sec sprint

At Home Workout

5mins AMRAP
6x Deadlift
400m Bike
REST 2mins
5min AMRAP
6x Push ups
300m Row

Strength

Press 3x5
Push Press 3x3

Workout

Tabata (8sets of 20sec Work 10sec Rest)
Shuttle Runs
Push Press (Barbell)
Air Squat
Burpee
Rest 3-4mins
Hollow Hold

At Home Workout

For Time:
200x Skips
100x Air Squats
30sec Plank
100x Skips
50x Air Squats
1min Plank

Strength

Overhead Squat
10x 2 (going every 90sec)

Workout

3 Rounds for time:
400m Run
40x Dumbbell Snatch
20x Push Ups

At Home Workout

20min AMRAP
500m Run
20x Kettlebell Swings
1000m Bike
20x Ring Rows

Strength

Deadlift
10x 2

Workout

3 Rounds of 1min per station to get Max Reps
Air Bike
Push Press
Box Jump
Sumo Deadlift High Pull
Rest

At Home Workout

5x Rounds For Time:
20x Row for Calories
20x Air Squats
10x Burpees
10x Sit Ups

Strength

Back Squat
5x3

Workout

10min AMRAP
10x Double Unders
1x Overhead Lunge each side
20x Double Unders
2x Overhead Lunges each side
30x Double Unders
3x Overhead Lunges each side
…. keep adding reps in this fashion until 10mins is over

Strength

Power Clean
EMOM for 10mins
1x Rep

Workout

AMRAP Repeats
3x 4mins Work 2mins Rest
6cal Air Bike
12x Pull Ups
18x Kettlebell Swings 16kgs

Strength

Front Squat
5x3

Workout

5x Rounds for time:
10x Single Arm Thruster 16kgs
8x Toes to Bar / Sit Ups
6x Burpee Box Jump Over