STRENGTH

Deadlift
3x10 @50%

WORKOUT

3x rounds
30sec on 30sec off
True Ring Rows
KB Lunge
Air Bike

STRENGTH

Power Snatch
10x1

WORKOUT

7min AMRAP
5x Handstand Push Ups
6x Power Snatch
7x Burpee Over Bar

STRENGTH

Front Squats
5x5 @60%

WORKOUT

30,20,10
Dumbbell Thruster 20/15kgs
Double Unders x2

STRENGTH

Strict Press
3x10 @50%

WORKOUT

7x Rounds for Time:
5x Toes to Bar
4x D-Ball Over Shoulder

STRENGTH

Back Squat
3x10 @50%

WORKOUT

10,9,8,7,6,5,4,3,2,1
Kettlebell Swings
100m Run

STRENGTH

Pull Ups/Bar Muscle Ups
EMOM for 7mins
1-3 Reps

WORKOUT

6min AMRAP
2,4,6,8,10....
Burpee Box Jump Over
Push Jerk

STRENGTH

Clean
10x1

WORKOUT

For Time:
21, 15, 9
Row/Bike Calories
Dumbbell Snatch

AT HOME WORKOUT

18min AMRAP
20m Overhead Walking Lunge
18x Push Ups
16x Sit Ups
14x Kick Sits
12x Overhead Squats
10x Burpees

STRENGTH

Squat Therapy
5x5

WORKOUT

10x Rounds for Time:
5m Handstand Walk - or 20m Bear Crawl
20x Double Unders - or 40x Crack Jumps

REST DAY

Take a rest day team.

Do a 20min stretch routine

Go for a active walk with the family

Or just complete one of the workouts you may have missed so far.

AT HOME WORKOUT

4x Rounds For Time:
1km Bike Ride
60x Plank Shoulder Taps
30x V-Ups

STRENGTH

Glute Ham Bridge
5x20

WORKOUT

E2MOM for 12mins
20x Lunge Jumps
100m Sprint (give the run 100% effort)

STRENGTH

Pike Headstand Touch & Gos
4x5

WORKOUT

10min AMRAP
Ascending ladder
2x Wall Walk Up
10x Sit Ups
4x Wall Walk Ups
20x Sit Ups
6x Wall Walk Ups
30x Sit Ups
8x Wall Walk Ups
40x Sit Ups
… Keep going in this fashion for 10mins

WORKOUT

For Time:
Run 800m
50x Air Squats
25x Push Ups
Run 800m
25x Push Ups
50x Air Squats
Run 800m

Lindsey Smiths Burpee Madness
Every minute complete the designated number of burpees:
Minute one: 10 Burpees
Minute two: 20 Burpees
Minute three: 5 Burpees
Minute Four: 11 Burpees
Minute five: 2 Burpees
Minute six: 18 Burpees
Minute seven: 6 Burpees
Minute eight: 15 Burpees
Minute nine: 4 Burpees
Minute ten: 8 Burpees
Minute eleven: 17 Burpees
Minute twelve: 3 Burpees
Minute thirteen: 13 Burpees
Minute fourteen: 9 Burpees
Minute fifteen: 12 Burpees
Minute sixteen: 14 Burpees
Minute seventeen: 16 Burpees
Minute eighteen: 7 Burpees
Minute nineteen: 19 Burpees
Minute twenty: 1 Burpee

STRENGTH

Russian Push Ups
5x10-5 (choose a rep range that is challenging but where you can maintain good midline form)

Using a slide or socks on a wooden floor is a great option like the video below

WORKOUT

EMOM 4 Rounds
20x Russian Kettlebell Swings (Use an object/baby/ bag of potatoes get creative and just swing to half way)
20x V-Ups
20x Swimmers

STRENGTH

Handstand Push Up Technique

Handstand Push Up Negatives
10x1

Deadlift
7x3 @80%

WORKOUT

New Zealand Nationals workout 3
3 Rounds
90sec each block
25/18cal Row
Max Rep Plate Sit Ups

30x Wall Ball
Max Rep Plate Sit Ups

35x Front Squat
Max Rep Plate Sit Ups

BARBELL CLUB

Power Snatch
5x2 @80%

Clean
5x2 @80%

STRENGTH

Overhead Squat
5x3
70%+

WORKOUT

7min AMRAP
1,2,3,4,5,6,7.......
Wall Balls (Heavy)
Box jump 30/24”