STRENGTH

Clean
5x3

WORKOUT

For time
50x Wall Balls
30x Kettlebell Swings
10x Clean & Jerk
30x Kettlebell Swings
50x Wall Balls

BARBELL CLUB

Power Snatch
5x3

Snatch Pull
5x3

Overhead Squats
5x3

TEAM WORKOUT

Team Workout
in teams of 6 - 2 people working at a time
96x Pull Ups OR Rope Climb (=8 Pull Ups)
96x Squat Cleans 40/30kgs
96x DB Snatch 15/10kgs
96x Syncro Burpees to target

Finisher banded sprints

STRENGTH

Back Squats
5x5 @75%

WORKOUT

5x Rounds for time
1x Turkish get ups
10x Hollow Rocks
20x Back Extentions

WORKOUT

20min AMRAP
5x Strict HSPU
10x Ring Rows
15x Air Squats

STRENGTH

Push Press
5x5
@75%

WORKOUT

7x Rounds For time
7x Pull ups
6x Sit Ups
5x Hang Clean & Jerk DB

BARBELL CLUB

Snatch
20mins - no more that 90%

Snatch Pull
5x3
Back Squat
3x max Rep at 110% of snatch pull

STRENGTH

Power Clean & Jerk
5x3

WORKOUT

4x Rounds for time
10x Ring Rows
2x Turkish Get Ups
10x Burpees

STRENGTH

Front Squat
5x5 @75%

WORKOUT

12min AMRAP
3x Strict Toes to Bar
6x Dumbbell Snatch
12x Box Sep Ups

WORKOUT

E4MOM for 24mins
200m Run
4x Hang Power Clean
8x Burpee Box Jump Over

STRENGTH

Power Snatch + Hang Snatch + Snatch
6x(1+1+1)
(55,60,65,70,75,80%)

Back Squats
5x5 @75%

STRENGTH

Clean Pull + Clean + Jerk
6x(1+1+1)
(55,60,65,70,75,80%)

WORKOUT

In Pairs
5min Air bike
Rest 2mins
5mins AMRAP
8xPush ups
8x SDHP

STRENGTH

Bench Press
1RM

WORKOUT

In Pairs
5min - Max Calories Air bike
rest 2mins
5min AMRAP
8x Push Ups
8x Sumo Deadlift High Pull

STRENGTH

Snatch
1RM

WORKOUT

EMOM for 10mins
10x Power Snatch
Max Rep Box Jump

STRENGTH

Back Squat
1RM

WORKOUT

4x rounds 1min per station
- Overhead Plate Lunges
- Burpees onto Plate
- Kettlebell Snatch
- Rest

STRENGTH

Press
1RM

Push Press
1RM

WORKOUT

5x Rounds for Time:
15x Pull Ups
45x Double Unders
50m Farmers Carry

STRENGTH

Clean 1RM

WORKOUT

Wild Baseline
For Time:
10x Push Ups
20x Burpees
30x Sit Ups
40x Squats
400m Run

STRENGTH

Split Jerk
1RM

WORKOUT

12min Amrap
5x Toes to bar
10x Push Press
15x Box Jump

Testing week team - we will be starting a new strength program to take us through winter and into spring - make sure you get down to as many classes as you can this week and if you miss any we will be catching them up on Saturday”

STRENGTH

1rm Deadlift

WORKOUT

2min Airbike Sprint

STRENGTH

Back Squat
5x3

WORKOUT

In teams of 3
300x Double Unders
200x Wall Balls
100x Deadlifts
Max rep wall walk up in the remaining time
15min Cap

STRENGTH

Kipping Pull Ups

WORKOUT

5min AMRAP
5X Devil Press
20x Lateral jumps over the dumbbell

Rest 2mins

5min AMRAP
10x Overhead Plate Lunges
10x Sit Ups