STRENGTH

Clean
5x2

BACK SQUAT
5x5

WORKOUT

Flight Simulator
5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5
Unbroken Double Unders

Can try Mini version
5,10,15,20,25,20,15,10,5

Both have 10min Cap

WORKOUT

Workout
5x Rounds of
200m Run
12x C&J
9x Pull Ups

STRENGTH FINISHER

Strict Pull Ups + Negative
4x 3-1(plus 5sec lower on last rep)

STRENGTH

Snatch
5x2

Snatch Balance
5x1

WORKOUT

6x Rounds for Time:
5x HSPU
10x V-Ups

WORKOUT

Fight Gone Bad

3 rounds
1 min per station for max reps of:
Wall Ball 9/6kgs
Sumo Deadlift High-pull 35/25kgs
Box Jump, 20 in
Push Press, 35/25kgs
Row Calorie
Rest 1 min

STRENGTH

Power Snatch + Hang Snatch + Snatch with 5sec pause
6x1

WORKOUT

Teams of 2:
4x Rounds for time:
20x KB Swing
20x KB Squat
10m Deadball Push
2x Rope Climb

STRENGTH

Kipping/Butterfly Pull Ups
3x Max Rep

Strict Pull Up Negatives
4x1 as slow as possible

WORKOUT

For Quality:
8,6,4,2
Turkish Get Up
10x GHD Sit Ups or 15x Normal Sit Ups between rounds

WORKOUT

16min AMRAP
In Teams of 3 going Indian style after the row
300m Row
21x Burpees
Max Rep Double Under

STRENGTH

Back Squat
10x3

WORKOUT

9min AMRAP
3x Ring Dips
5x Toes to Bar
15x Air Squats

STRENGTH

Clean + Front Squat + Jerk
6x1

WORKOUT

4x Rounds for Time
200m Run
10x Power Snatch

WORKOUT

0:00-6:00

For time:
30x Devil Press

6:00 - 12:00

For Time:
15,12,9
Pull Ups
KB Swing 32/24kgs

12:00-18:00

For Time:
9,6,3
Thruster 45/37.5kgs
Bar Muscle Up

STRENGTH

Split Jerk 7x1

Seated Dumbbell Strict Press
3x Max rep

WORKOUT

Tabata Row
8x 20on 10off
For Max Distance

STRENGTH

Deadlift
5x5 @70%

WORKOUT

10x Rounds for Time:
4x Toes to Bar
4x Burpee Box Jump Over

WORKOUT

Teams of 3,
2x Rounds for time:
30x Power Clean & Jerk 40/35kgs - Partner Hold Handstand
30x Calories - Partner Holds Front Rack
15x Wall Walk Ups - Partner Holds Hollow Hold

STRENGTH

Snatch
5x3

WORKOUT

3x Rounds for Time:
30m DB Walking Lunge 20/15kgs
20x V-Ups
10x Ring Dips

STRENGTH

Front Squat
6x3

WORKOUT

In pairs
100x Wall Ball
75x KB Swings
50x Box Jump Over

STRENGTH

Handstand Push Up
5x3

WORKOUT

For Time:
10,8,6,4,2
Snatch 40/30kgs
Burpee Over Bar

STRENGTH

Strict Pull Up
6x3

WORKOUT

EVERY 2:30mins for 5 sets
15x Sit Ups
40x Double Unders
20x DB Snatch

STRENGTH

Clean + Hang Clean + Clean
6x1

WORKOUT

3x Rounds
50sec on 10sec rest
DB Squat
Rope Climb
Deadball Over Shoulder
DBall Box Step Over
Row Cals

STRENGTH

Skin the Kats
5x3

WORKOUT

4x Rounds for time:
200m Run
15x Push Jerk
9x Toes to Bar

WORKOUT

22min AMRAP
50x Double Unders
40x HS Shoulder Taps
30x V-Ups
20x Deadlifts 70/50kgs
10x Burpees