STRENGTH

Clean & Jerk
5x2

WORKOUT

Death by Devil Press
rest 2mins
2mins Max Rep Devil Press

STRENGTH

Snatch
5x3

WORKOUT

5x Overhead Squats
200m Run
10x Overhead Squats
300m Run
15x Overhead Squats
400m Run
10x Overhead Squats
300m Run
5x Overhead Squats
200m Run

GYMNASTICS STRENGTH

5x Rounds
5x Strict Pull Ups
5x Ring Dips
15x Swimmers
Max Handstand Hold (Stop at 2mins)

WORKOUT

4x 2mins on 1min Rest
20x Burpees
Max Rep Push Press 30/25kgs

STRENGTH

Clean + Front Squat + Jerk
5x (1+4+1)

WORKOUT

10x Rounds for time
10x KettleBell Swings
25x Double Unders

Re-Test

"FOR TIME
1km run
300x Plank Shoulder Taps
200x Squats
100x Hollow Rocks
1km Run "

ANNIE , GRACE & FRAN

STRENGTH

Power Snatch + Overhead Squat
5x(3+1)

WORKOUT

Each for time -
1km Run
rest 5mins
400m Run
rest 3mins
400m Run
rest 3mins
400m Run
rest 5mins
1km Run

STRENGTH

Power Clean + Hang Clean + Clean
6x (1+1+1)

WORKOUT

E3MOM for 15mins
10x Toes to bar / weighted sit-ups
8x Burpees
6x Pistols
4x Power Clean 80/60kgs

STRENGTH

5x Max Rep
Strict Handstand Push Up

WORKOUT

5x Rounds for Time
25x Goblet Squats
10m Handstand Walk
10x 10m Shuttle Runs

STRENGTH

Clean Pull + Clean
7x (2+1)

WORKOUT

Tabata
20sec on 10sec rest x 8
Hang Power Clean
Sit Ups
Deadlift
Box Jump

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)