STRENGTH

Snatch
3x3
4x1

WORKOUT

Teams of Three
2x rounds for time:
200m Run Together
30x Hang Power Snatch
30x Sync Push Ups
30x Overhead Squats

WORKOUT

For time:
1x Handstand Push Up
1x Toes to Bar
1x Burpee Box jump
1x Deadlift

STRENGTH

Back Squat
7x2

WORKOUT

Sled Sprint
90sec Max Distance

STRENGTH

Split Jerk
10x1

WORKOUT

3x Rounds
40on 20off
AirBike
Strict Press
Mountain Climbers
Row
V-Sit Twist

STRENGTH

Cluster 1RM

WORKOUT

Discipline games WOD
Team of 4
For Time
30x KB Sync Squats (MMFF)
30x KB Hang Snatch (MF)
25x KB Squats (MMFF)
25x KB Clean & Jerk (MF)
20x KB Squats (MMFF)
20x KB Thruster (MF)

STRENGTH

Pull Up Technique Workshop

Pull Up Negatives
5x2

WORKOUT

“Helen”
3x Rounds for Time:
400m Run
21x Kettlebell Swings
12x Pull Ups

STRENGTH

Back Squat
5x3

WORKOUT

30,20,10
Wall ball
DB Push Ups
Box jumps

STRENGTH

Pull Up Technique Workshop

Pull Up Negatives
5x2

WORKOUT

“Helen”
3x Rounds for Time:
300m Run
21x Kettlebell Swings
12x Pull Ups

STRENGTH

Power Snatch
7x2

WORKOUT

8min AMRAP
2,4,6,8,10......
Overhead Squats 35kgs
Burpee Over Bar

STRENGTH

Handstand Push Ups
5x Max Rep

WORKOUT

6 sets of 20sec on 10sec rest
Dumbbell Push Press
Double Under
Air Bike

STRENGTH

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

Deadlift
4x3 @85%

WORKOUT

For Time:
15,12,9
Power Clean
Front Squat
2x V-Up

STRENGTH

Snatch
4x3
4x1

Snatch Pull
4x3

WORKOUT

5min AMRAP
5x Burpee Box Jump Over
50m Run
5x Devil Press
50m Run

STRENGTH

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

WORKOUT

3 sets of for Max Reps
30sec on 30sec off
Strict Pull Ups
Wall Ball
Ring Row
Pistol Squats

STRENGTH

Push Press + Push Jerk
6x (2+4)

WORKOUT

For time:
50x Shoulder Taps
40x Sit Ups
30x Kettlebell Swing
20x Goblet Squat
30x Kettlebell Swing
40x Sit ups
50x Shoulder Taps

STRENGTH

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

WORKOUT

14min AMRAP
Going one for one rounds
10/7cal Row
7x Hang Power Clean
7x Burpee Over Bar
7x DB Snatch

WORKOUT

22.3

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders
18 thrusters (weight 2) 15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

12min Cap

STRENGTH

Split Jerk
20mins to Find 1RM

WORKOUT

8min AMRAP
8x DB Hang Power Clean & Jerk
8x V-Ups
20x Double Unders

STRENGTH

Power Snatch + Hang Snatch + Snatch
7x1

WORKOUT

4x 200m Run

STRENGTH

Back Squat
5x5

WORKOUT

E2MOM for 12mins
5x Pull Ups
10m Overhead Walking Lunge
20m Shuttle Run

WORKOUT

“Fight Gone Bad”

3 Rounds of 1min per station for Max Reps
Wall Ball
Sumo Deadlift high Pull
Box Jump
Push Press
Row calories
Rest