STRENGTH

Split Jerk
7x1

Push Press
7x3 @70%

WORKOUT

For Time:
Run 200m
15x Pull Ups
Run 200m
15x Toes to Bar
Run 200m
10x Chest to Bar Pull Ups
Run 200m
10x Toes to Bar
Run 200m
5x Bar Muscle Ups
Run 200m
5x Toes to Bar

STRENGTH

Deadlift
5x5 @60%

WORKOUT

3x Rounds For Time:
25x Sumo Deadlift High Pull
25x Box Jump
5x Wall Walk Up

Farm Yard Fridays

Weighted Strict Pull Ups
7x1

Deadball Load
7x1

WORKOUT

4x rounds
50sec On 10sec Off
Pull Up/ Muscle Up
Sled Pull
Sled Hammer Throws
Post Squats

STRENGTH

Snatch
10x1

WORKOUT

For Time:
30x Devil Press

STRENGTH

Strict Press
5x5 @60%

WORKOUT

10min AMRAP
2x Turkish Get Ups
10/7cal Air Bike
20x Push Ups

STRENGTH

Back Squat
5x5 @60%

WORKOUT

3x Rounds 1min Per station for Max Reps
Wall Balls
Rowing
Double Unders
Sit Ups
Rest

STRENGTH

Power Clean
7x1

WORKOUT

“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

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