Strength

Power Snatch
20mins to work on technique

Workout

Re-Test
10min AMRAP
10x Double Unders
1x Overhead Lunge each side
20x Double Unders
2x Overhead Lunges each side
......

Run Max Distance in 15mins

Strength WOD

5 Rounds not for time.
Heavy
3x Deadlift
6x Strict Press
3x Pull Ups
6x Push Ups
12x Overhead Sit Ups

For Time:
25x Squats
25x Cal row
50x Squats
50x Cal Row

Strength

Back Squat
5x3

Workout

E3MOM for 5 sets
10x Kettlebell Swings
200m Run

At Home Workout

Death by BURPEES
Minute 1 complete 1 Burpee
Minute 2 complete 2 Burpees
Minute 3 complete 3 Burpees
Continue in this fashion until you cannot finish the reps within the minute.

Strength

15mins to find your
1RM Strict Press

Workout

For Time:
10, 8, 6, 4, 2
Deadlift
Dumbell Thruster
1x Wall Walk Up between each set

At Home Workout

15min AMRAP
30x Lunge Jumps
20x Sit Ups
10x Push Ups

Strength

Front Squat
5x5

Workout

4 Rounds each for time
going every 6mins
20x Dumbell Snatch
15x Pull Ups
10x cal Airbike

Run Intervals:
On treadmill or Outside
Treadmill
30sec sprint - 30sec rest x 10
Outside
Power poles - Spint to one power pole walk to the next for 10sext of sprints.

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