WORKOUT

Partner Workout
17min AMRAP
20x Burpee Box Jump Over
20x Worm Turster
20x Toes to Bar
20x Worm Clean & Jerk

STRENGTH

Split Jerk
10x1

WORKOUT

21,15,9
Power Clean
Air Bike

STRENGTH

Hang Snatch + Snatch
6x1

WORKOUT

4x Rounds
2-6Bar Muscle Up / Pull Ups
8x Overhead Squats
200m Run

STRENGTH

Back Squat
10,5,3,3,3,10

WORKOUT

4x Rounds for Time:
10/7cal Air bike
16x Overhead Lunge
8x Push Press
4x Wall Walk Up

STRENGTH

Pull Ups / Bar Muscle Ups
5x 2-4

WORKOUT

E2MOM for 8mins
100m Run
15x Hang P.Snatch
30x Double Unders

STRENGTH

Deadlift
6x3

WORKOUT

1km Row

then
Hip Extensions
3x10

STRENGTH

Headstand Gymnastic Balance Work

WORKOUT

21,18,15,12,9,6,3
Wall Ball
Sit Ups/ Toes to Bar

WORKOUT

3min AMRAP
6xPower Clean
6x Burpee
Rest 1min
3min AMRAP
5x Push Jerk
5x Burpee Over Bar
Rest 1min
3min AMRAP
4x DB Snatch
4x Burpee
Rest 1min
3min AMRAP
3x DB Overhead Squat
3x Burpee Over Bar

STRENGTH

Back Squat
3x3 with 5sec pause at bottom
3x5

WORKOUT

Tabata
4x 20on 10 off
Row
Deadball Over Shoulder
V-Up
Air Bike

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