STRENGTH

Push Press
5x5

WORKOUT

40,30,20,10
Kettlebell Snatch
10m Handstand Walk / 20m Bear crawl

STRENGTH

Back Squat
5x5

WORKOUT

4x Rounds
40sec on 20 sec off
Double Unders
Toes to Bar
Cluster

STRENGTH

Power Snatch
10x1

WORKOUT

In teams of 2
3x Rounds for time:
25x Syncro Squats
20x Syncro Sit Ups
15x Syncro Push Ups
10x Deadball Over Shoulder

STRENGTH

Deadlift 1RM

WORKOUT

12min AMRAP
6x Deadlifts @70% of 1RM
12x V-UP
200m Run

STRENGTH

Split Jerk
5,3,2,2,1,1,1

WORKOUT

3x Rounds for time
30m Plate Lunges
15x Double Dumbbell Snatch

STRENGTH

Clean
5,3,2,2,1,1,1

WORKOUT

Cardio Blitz
Alternate
for 3 sets
Airbike 1km
Row 500m

GYMNASTICS STRENGTH

Strict Pull Ups
4x Max Reps

Box Support L-Sit
4x Max Hold

WORKOUT

For time:
10,9,8,7,6,5,4,3,2,1
Handstand Push Ups
Toes to bar / Sit Ups

STRENGTH

Power Snatch
5,3,2,2,1,1,1

WORKOUT

5x Rounds for time
6x Hang Snatch
9x Box jumps 24'
12x Wall Balls

0:00-10:00
20, 18, 16,
Thrusters 35/25kgs
Burpee Over Bar

10:00 - 20:00
14, 12, 10
Deadlift 60/40kgs
Hang Power Clean
Front Squat

20:00 - 30:00
8, 6, 4
Thruster 60/40kgs
Burpee Over Bar

STRENGTH

Handstand Walk Practice

WORKOUT

10min AMRAP
50x Double Unders
750m Air Bike

STRENGTH

Bench Press
10x3

WORKOUT

4x Rounds
40 on 20 off
Rope Pull Ups
Kettlebell Swings
Rowing Cals
Overhead Sit Ups

STRENGTH

20mins to find 1RM
1x Clean 1x Front Squat 1x Jerk

Back Squats
3x10

STRENGTH

Push Jerk
5,3,2,2,1,1,1

Press
4x5

WORKOUT

1km Row Time Trial

4x Rounds 1min Per Station for max reps
DBall Over Shoulder
Muscle Up Transition
Sumo Deadlift High Pull
Dragon Flag Lowers
Rest

STRENGTH

Snatch
5,3,2,2,1,1,1

WORKOUT

5x Rounds for time
11x Overhead Squats 50/40
11x Burpees Over Bar

STRENGTH

Strict Pull Ups
4x Max Reps

WORKOUT

For Time:
10,8,6,4,2
Toes to Bar
50,40,30,20,10
Double Unders

STRENGTH

Front Squat
5x3

WORKOUT

9min AMRAP
in Pairs going round for round
3x Clusters
6x Push Ups
9x Cal Air bike or Rower

STRENGTH

Handstand Walk Practice

WORKOUT

Partner Workout:
50x DB Push Press - Partner holds Plate Overhead
50x DB Clean - Partner Holds Wall Squat
50cal Row - Partner Holds Deadball
50x DB Clean - Partner holds Wall Squat
50x DB Push Press - Partner Holds Wall Squat

STRENGTH

Deadlift
5x3

WORKOUT

Grace
30x Clean & Jerk

STRENGTH

Power Snatch
Snatch
Overhead Squat
5x2 (1+2+3)

WORKOUT

3x Rounds
1min On for max reps
- Box Jump
- Ab Roll Outs
- Ring Dips
- Double Unders
- Sit Ups