STRENGTH

Back Squats
5x5
Do Front Squats if you don’t have have a Squat rack

WORKOUT

For Time
21,15, 9
Front Rack Lunges 70/50kgs
Pull Ups - Ring Row or SDHP

2min rest
3x Sets of Max L-SIT

STRENGTH

Snatch + Snatch Balance
7x (1+1)

WORKOUT

4sets
2min AMRAP 2min REST
15x Power Snatch
10x Burpees over bar

STRENGTH

Push Press + Push Jerk + Split Jerk
5x (2+2+1)

WORKOUT

6min AMRAP
MAX Double Unders
every time you stuff up or stop complete
4x DB Burpee Cluster

STRENGTH

Deadlift
10x2

WORKOUT

For Time
1km Row or 1km Run or 2km Bike
50x Kettlebell Swings
800m Row/Run or 1600m Bike
40x Sumo deadlift High pull
600m Row/Run or 1200m Bike
30x KB Clean
400m Row/Run or 800m Bike
20x KB Snatch
200m Row/Run or 400m Bike
10x KB Push Jerk

STRENGTH

Power Snatch
6x2
Front Squat
10,8,6,4,2

WORKOUT

3x rounds alternating stations
40sec Work 20sec Rest
- Front Squats
- Burpees Over the Bar
- V-Ups
- Push press
- Kick sits

STRENGTH

Pull Ups
5x Max Reps

WORKOUT

16min AMRAP
6x Double DB Snatch
12x Box Jumps
6x Chest to bar Pull Ups

STRENGTH

Clean & Jerk
10x1
Clean Pull
5x3

WORKOUT

“Chief”
5x 3min AMRAPS - 1min rest between
3x Power Clean 60/40kgs
6x Push Ups
9x Air Squats

WORKOUT

“Kalsu”
100x Thrusters 60/40kgs
Every minute on the minute complete 5x Burpee including on the first minute

STRENGTH

Bench Press
5x3
Shoulder Press
5x5

WORKOUT

4x Rounds for time:
400m Run
6x Dips
6x Push Jerk (heavy but aim to get them unbroken)

STRENGTH

Overhead Squats
5x2
Snatch Balance
4x3

WORKOUT

For Time:
50,40,30,20,10
Walking Lunge (use 1x Dumbbell or Kettlebell or Plate and hold it on your shoulder)
Overhead Sit-Ups (Using a light plate or object - if sit-ups are tough for you do regular sit-ups)

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