STRENGTH

Pull Ups
Kipping Practice
Then

5x 2 Negatives

WORKOUT

4 Rounds - 1min Per Station for max reps
Ring Row
Thrusters
Rowing
KB Snatch

AT HOME OPTION

4 Rounds - 1min Per Station for max reps
Bent Over Row - (try find a heavyish object to use as a weight - try find a rock)
Thruster with this same object
Star Jumps
Inch Worms (without the push up)

STRENGTH

Toes to bar
4x Max Reps

WORKOUT

Isabell
30x Power Snatch for time
60/42.5kgs
Then
1km Air Bike Sprint

AT HOME WORKOUT OPTION

5x Rounds for Time
25x Sit Ups
200m Run (Guess it if your not sure the distance)

STRENGTH

Handstand Push Ups
4x Max Reps

WORKOUT

10x Rounds For Time
10x Overhead Lunge
6x Burpee Over Bar

AT HOME WORKOUT OPTION

Handstand Hold - Find a safe wall to kick up against without punching a hole in it - or place feet on a chair or couch to practice positions 10x Rounds for Time:
10x Overhead Lunge (Hold a book overhead with both hands)
6x Burpees

Strength

Clean
8x2

Workout

15min AMRAP
2x Pull Ups
4x Front Squats
8x Push Ups
16x Sit Ups

STRENGTH

1x Power Snatch + 3 Overhead Squats 5x1

WORKOUT

For Time50x Box Jumps
100x Wall Balls
50x Push Press 20/15kgs

AT HOME OPTION

50x Tuck Jumps
100x Air Squats
50x Push Press - (use two rocks or two bricks one in each hand)

Strength

Ring Dip
5x3

Workout

Every 4minsn for 20mins
400m Run
6x Power Clean
3x Muscle Ups/
or 9x Dips

Strength

Turkish Get Up
5x2

Workout

For Time
30, 20, 10
Toes to bar
Devils Press

Strength

Push Press
5x5

Workout

3x Rounds
40sec On 20sec Rest
Air Bike
Handstand Push Ups
Deadlifts
Hollow Hold

Wild Baseline

1km Bike
10x Pull Ups
20x Push Ups
30x Kettlebell Swings
40x Sit Ups
50x Air Squats
400m Run

FINAL RETEST DAY

1RM

Press

1RM

Deadlift

RETEST WEEK

If you can’t make it to the retest let me know and we can book in another.

1RM
Front Squat

1RM

Back Squat

Strength

Back Squat
5x5

Workout

10min AMRAP
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges 22.5/15kgs
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

For Time:

1k Run
10x rounds for Time
1x Rope Climb
6x Dumbbell Snatch
1km Run

Strength

Snatch
20mins work Technique Deadlift
3x3 (90,95,100%)

Workout

4min AMRAP
Burpee Pull Up

Pull-Ups

20mins to work technique

Strength

Front Squat 6x3 (90,95,100%)

Workout

12min AMRAP
100m Run
10x V-Ups
5x Overhead Squats

Strength

Bench Press
5x3
Back Squat
6x3 (90,95,100%)

Workout

Muscle up Technique & Practice

Power Clean
5x2
Shoulder press
6x3 (90,95,100%)

Workout

10min AMRAP
8x Hang Clean & Jerk
6x Toes to Bar
4x Burpee Over Bar

Wild Fight Gone Bad

3x Rounds for Max reps 1min per station

Wall Ball
Sumo Deadlift High Pull
Sled Drag
Push Jerk
Air Bike

Strength

Handstand Push-Ups Practice

Deadlift
3x6 (80,85,90%)

Workout

For Time:
50 sec Row
40x Kettlebell Swings
30x Push Ups
20x Power Clean
10x Handstand Push Ups

Strength

Pull ups
Tech & Strength
Front Squat 3x6 (80,85,90%)

Workout

E4MOM for 12mins
50x Double Unders
25x Sit Ups
15x Thrusters