STRENGTH

Hang Clean
7x3
going every 90sec

Pull Ups
3x Max Rep

WORKOUT

6mins
Max Rep
Deadball over shoulder
every min on the min
complete 3-5 Burpees

STRENGTH

Power Snatch
2reps EMOM for 10mins

Ring Dip
3x Max Rep

WORKOUT

For Time:
10,9,8,7,6,5,4,3,2,1
Deadlift
Box Jump

Pukehoe Hill Run/Walk

STRENGTH

Power Snatch
6 sets every 2:30
2x reps

WORKOUT

RE-TEST
For Time:
21,15,9
DB Hang Clean
Pull Up
200m Run

AT HOME WORKOUT

For time:
100 Plank Shoulder Taps
100 Push-ups
100 Sit-ups
100 Air Squats

WORKOUT

Alternating Tabata
- Rowing
- Air Squat
- Ring Rows
- Hollow Rocks
- Handstand Shoulder Taps

STRENGTH

Pull Ups
5xMax Reps

WORKOUT

7x Rounds for Time
3x Bar Muscle Ups
5x Devil Press

STRENGTH

Back Squat
5,3,2,2,1,1,1

WORKOUT

10min AMRAP
50x Double Unders
12x Deadlift 60/40kg
9x Power Clean
6x Front Squats

WORKOUT

E4MOM for 24mins
8x Power Snatch
10-6 Burpee Box Jump Over
200m Sprint

AT HOME WORKOUT

4 rounds for time of:
200m Run
30x Skater Jumps
1min Plank Hold

Load scores and comments to Beyond the Whiteboard HERE

STRENGTH

Front Squat
5,3,2,2,1,1,1

WORKOUT

Not For time
4x Rounds
Max Strict Pull Ups
Max Ring Dip
30sec Air Bike Sprint

STRENGTH

Handstand Push Ups
Strength
5x5(or Max reps)

WORKOUT

For Time
21,15,9
DB Push Press
Double Unders (double reps)

STRENGTH

Deadlift
5,3,2,2,1,1,1

WORKOUT

8min AMRAP
16x KB Swing
12x Front Rack Lunge
8x Sit Ups

STRENGTH

Back Squat
5x3 (80,85,90,95,100%)

WORKOUT

In Pairs
100x Double Unders
80x Push Ups
60x Box Jumps
40x Toes to Bar
20x Clean

NO EQUIPMENT WOD

For Time
30-20-10 reps
Jumping Air Squat
Hand Release Push-up

WORKOUT

5x Rounds for Time
400m Run
30,24,18,12,6
Kettlebell Snatch
Kettlebell Thruster
1x Rope Climb

DUMBBELL WOD

Dumbbell Man Makers : 4-6-12-6-4, every 3 mins

Go every 3 mins:
4 Dumbbell Man Makers, pick load
6 Dumbbell Man Makers, pick load
12 Dumbbell Man Makers, pick load
6 Dumbbell Man Makers, pick load
4 Dumbbell Man Makers, pick load

NO EQUIPMENT WOD

Every 3 mins complete

Go every 3 mins:
Run 100 m
Run 200 m
Run 400 m
Run 200 m
Run 100 m

STRENGTH

Push Press
5,3,2,2,1,1,1

WORKOUT

40x Burpees Over the Bar
30x Hang Power Clean 60/40kgs
20x Burpees Over the Bar

STRENGTH

Front Squat
5x3 (80,85,90,95,100%)

WORKOUT

‘Isabell’
For Time
30x Power Snatch 60/42.5kgs

STRENGTH

Strict Press
5x3 (80,85,90,95,100%)

WORKOUT

For Max Reps
4x Rounds of 40on 20off
- Shoulder to Overhead
- Air Bike
- V-Ups
- Wall Ball