Strength

Snatch
10x1 EMOM
Overhead Squat
5x3

Workout

5x rounds for time
15x KettleBell Swings
20x KB Front rack Lunge
25x V-Sit Twist

Strength

Snatch
20mins technique work

Workout

6x rounds For time
8x Power Snatch
8x Box Jump Overs

Pukehou Hill Summit

Strength

Back Squat
5,3,2,2,1,1,1

Workout

3 sets
3min Amrap 1mins rest between
6x Wall Ball
5x Deadlift
4x Burpee over the Bar

Strength

Push Press
5x5

Workout

3 Rounds for time;
800m Run
15x Thrusters
15x Pull Ups

Strength

Hang Power Clean

Workout

Annie
For Time
50,40,30,20,10
Sit Ups
Double Unders

Strength

Front Squat
5x1

Workout

8min AMRAP
2,4,6,8,10......
Kettlebell Snatch
Goblet Squat

Strength

Deadlift
5x1

Pull-Ups
5x Max rep

Workout

Tabata
Airbike

Strength

Push Jerk
5,3,2,2,1,1,1

Workout

Partner Workout
For Time:
60x Burpees over the bar
60x Hang Power Clean
50x Front Squat
50x Push Press
40x Overhead Sit-Ups
40x Tire Flips

Strength

Overhead Squat
5x3

Workout

5 Rounds for Max Reps
30sec on 30sec rest
Ring Support
Air Bike Cal
Toes to Bar
Rowing

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.