STRENGTH

Deadlift
10,8,6,4,2

WORKOUT

5x Rounds off
1min On 1min rest
10x Deadlifts (at roughly 60% of 2rm)
Max Rep Double Unders

STRENGTH

Strict Pull Ups
3x Max Reps

WORKOUT

12min AMRAP
3,6,9,12,15,18....... (keep going up by adding 3 reps)
Pull Ups
Sit Ups
5m Handstand Walk - Or 30x HS Shoulder Taps

STRENGTH

Clean
10x1

WORKOUT

5x Rounds for Time
8x Hang Power Clean 60/40kgs
6x Front Squats
4x Push Jerks

Lindsey Smith Burpee Madness

STRENGTH

Snatch

10x1

WORKOUT

Sprints
10x 100m
Airbike, Row or Run you choose

STRENGTH

Muscle Ups
3x Max Strict

or if no rings

Russian Dips
5x3

Or if you cant find a platform use do

Russian Push Ups
5x4

AT HOME WORKOUT

For Time
10,9,8,7,6,5,4,3,2,1
Deadlift
Pull Up or Push Up if you cant complete the Pull Ups ( get creative with the pull ups use a tree or veranda rafters or anything you can)
Clean

AT HOME WORKOUT

In Pairs - (Break up and share the work however you like - one person working - the other person rests)

5mins AMRAP - 1min Rest - Repeat 3 Times
10/6cal Airbike or 10/6cal Row or 10x 10m Shuttle Run
6x Burpee Box Jump Over
10x Kettle Bell Swings

Solo Option

4mins AMRAP - 2min Rest - Repeat 3 Times
10/6cal Airbike or 10/6cal Row or 10x 10m Shuttle Run
6x Burpee Box Jump Over
10x Kettle Bell Swings

STRENGTH

Turkish Get Up
5x1

AT HOME WORKOUT

For Time
21,15,9
Handstand Push Ups (Scale to Feet on a Box or Knees on a couch)
Dumbbell Snatch (Alternate hands each snatch)

For Time:

1km Run
300x Plank Shoulder Taps
200x Air Squats
100x Hollow Rocks
1km Run

STRENGTH

Ring Push Ups
5x Max Reps

WORKOUT

In Pairs 10x Rounds
6x Cleans
200m Sprint

AT HOME OPTION

5x Rounds with 1min rest between each round
6x Push Ups
18x Lunge Jumps
200m Sprint

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