STRENGTH

Push Press
5x5

WORKOUT

21,15,9
Handstand Push Up
Kettlebell Swing

WORKOUT

Teresa’s Birthday Workout
”Happy 40th T”

In Pairs
40min AMRAP
400m Run (both run together)
40x Dead Lift 55/40kgs
40x Hang Clean 55/40kgs
400m Run (200m each)
40x Sit ups
40x Burpee Over Bar
40x Pistols
400x Double Unders

STRENGTH

Clean & Jerk
1RM

STRENGTH

Snatch 1RM

STRENGTH

Deadlift
5x5

WORKOUT

3x Rounds for Time
30x Handstand Shoulder Taps
25x Plate Clean & Jerk
20x Plate Sit Ups
50m Farmers Carry

STRENGTH

Snatch 5x2

Back Squat 3x3 @90%

WORKOUT

6min AMRAP
6x Burpee Box Jump Over
12x DB Snatch

WORKOUT

In teams of 2
2.5/2km Row
then
10x Rounds
6x Hang Power Clean
6x Push Jerk
6x Pull Ups
then
5/4km Bike

STRENGTH

Clean Pull + High Hang Clean + Jerk Dip + Tall Jerk
4x(2+2+2+2)

Clean & Jerk 10x2

WORKOUT

3x Rounds
10x GHD Sit Ups
GHD Static Hold 10sec Left 10sec Right
1x Box Jump for max Hight

STRENGTH

Hang Snatch
10x1

Overhead Squat
4x3 (5sec pause on last rep)

WORKOUT

10,8,6,4,2
Deadball to Shoulder 40/35
Wallball 9kg
4x Double Unders

STRENGTH

Back Squat
Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – 1 reps @ 90%
Set 4 – 3 reps @ 90%
Set 5 – 2 reps @ 93%
Set 6 – 1 rep @ 97%

WORKOUT

3x Sets
1min per station for Max Reps
Pull Ups
Plate weighted Lunge
Double Unders
Rest

STRENGTH

Hang Power Clean + Power Clean
5x (1+2)

WORKOUT

5x Rounds for Time:
12x Deadlift
50m Overhead Carry
8x Box Jump Over
6x Handstand Push Ups

STRENGTH

Snatch Deadlift
Snatch Pull
Snatch High Pull
Snatch Balance 2inch
Snatch Balance 6inch
Snatch Balance
4x1

Snatch
5x3

Front Squat
3x3 @90%

STRENGTH

Split Jerk
7x2

WORKOUT

Teams of 2
10min AMRAP
Max Cals
Max Devil Press

STRENGTH

Back Squat
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

WORKOUT

Grace
For Time:
30x Clean & Jerk

STRENGTH

Power Snatch
10x1

WORKOUT

8min AMRAP
2,4,6,8,10…
Push Up
2x Squat
20x Double Under

WORKOUT

The 900
In teams of 3
Wall Ball
Sumo Deadlift high Pull
Kettlebell Snatch
Calories
V-Ups

STRENGTH

Power Clean + High Hang Clean + Clean
+ Push Press + Jerk Dip + Split Jerk
4x1

Clean & Jerk
7x2

WORKOUT

3x Rounds
Super Set
Max Rep Strict Pull Ups
10x GHD Hip Extensions
10x Single Legged Step Ups

STRENGTH

Santch High Pull
Hang power
Snatch Balance
4(2+2+2)

Snatch with pause
7x2

WORKOUT

21,15,9
Thruster
Burpee Over the Bar

STRENGTH

Hang Power clean + Power Clean
7(1+1)

Deadlift
3x3 @80%

WORKOUT

3 Sets
2:30min on 30sec Off
30x Double Unders
8x Burpee Box Jump Over
Max Rep Wall Walk Ups

STRENGTH

Split jerk
10x1

Front Squats
3x3 @80%

WORKOUT

For time:
75x Wall Ball
every 30sec complete
2x Burpees