STRENGTH

Back Squat
5x3

WORKOUT

Tabata
8x 20sec on 10sec rest for Max Reps
DB Thruster
Push Ups with shoulder tap
Jumping Lunge

STRENGTH

Snatch
5x3

WORKOUT

‘Annie’
50,40,30,20,10
Double Under
Sit Ups

STRENGTH

Kipping Pull Up Technique

WORKOUT

4x Rounds For Time
400m Run
13x Strict Pull Ups
50m DB Overhead Carry

STRENGTH

Clean
5x3

WORKOUT

12min AMRAP
12x Push Press
6x Burpee Over Bar 40/30kgs
12x Front Squats
6x Burpee Over Bar
12x Hang P.Clean
6x Burpee Over bar

STRENGTH

Overhead Squat
5,3,2,2,1,1,1

WORKOUT

‘Mary’
20min AMRAP
5x Handstand Push Ups
10x Pistol Squats
15x Pull Ups

WORKOUT

E3MOM for 21mins
4x Deadball Over Shoudlers
8x Deadlifts
12x Box Jump Over
16x Kettlebell Swings

STRENGTH

Russian Dips
5x3
Bench Press
5x3

WORKOUT

6x Rounds for Time:
200m Run
10x Ring Dips
20x V-Ups or 10x Toes to Bar

STRENGTH

Clean
Front Squat
Split Jerk
7x(1+2+1)

WORKOUT

In Pairs going one for one
8x Rounds
200m Row
6x Thrusters @65% of complex

STRENGTH

Snatch
7x2

WORKOUT

12min AMRAP
10,20,30,40.......
Dumbbell Hang Snatch
Plate Box Step Overs
Double Unders

STRENGTH

Front Leaver Practice

Strict Pull Ups
5x3

WORKOUT

3x rounds
1min Per Station for Max reps
Rope Climbs
Devil Press
Sled Push
Tire Flip
Rest

STRENGTH

Strict Press
5x5 @75-80%

Strict Press
1x Max Reps 20/15kgs

WORKOUT

Death by Calorie Row

PARTNER WORKOUT

Partner Workout
20min AMRAP
21x Partner Deadlifts
42x Kettlebell Clean & Jerk (Partner holds Handstand)
21x Box Jump Over
400m Run

STRENGTH

Front Squats
5x5 (@75-80%)

WORKOUT

Fran
21,15,9
Thruster 42.5/30kgs
Pull Ups (Scale pull ups to jumping pull ups)

STRENGTH

Power Clean
6x2
Touch and Go Reps

WORKOUT

For Time:
9,15,21
Power Clean 50/35kgs
Push Press 50/35kgs

For Time:
50x Dumbbell Snatch
25x Syncro Air Squats (one person holds the dumbbell)
50x Dumbbell Thruster
25x Syncro Push ups
50x Dumbbell Snatch
25x Syncro Sit Ups (feet together and hand clap at top)
50x Dumbbell Thruster
25x Syncro Burpees

20min Cap

STRENGTH

Deadlift
5x3
Super Set with
Box Jump (go high)
5x3

WORKOUT

5x Rounds for time
7x Ring Dip
30x Double Unders

STRENGTH

Split Jerk
6x2

Push Jerk
6x2

WORKOUT

Run
3x 400m

STRENGTH

Bar Muscle Up Technique

Pull Up Negatives
4x1

WORKOUT

3x Rounds for Time:
10x Toes to Bar
15x Power Clean
20x Wall Balls
25x Box Jump

STRENGTH

Back Squat
10x3

WORKOUT

Row Ride Sprints
8x 30sec On 30sec Rest
Max Calories - Alternate Machines

WORKOUT

5min AMRAP
5x Devil Press
20x Double Unders

Rest 3mins

5min AMRAP
5x Deadball Over Shoulder
10x Air Bike Calories

3min Rest

5min AMRAP
10x Goblet Squat
50m Farmers Carry