STRENGTH

Clean
7x2

WORKOUT

For Time:
21,15,9
Power Clean & Jerk 50/35kgs
Toes to Bar

STRENGTH

Power clean + Hang Clean + Jerk
5x3

WORKOUT

Hero WOD
'Thomas Kelly"
Overhead Squats
10,9,8,7,6,5,4,3,2,1
Burpee over Bar
1,2,3,4,5,6,7,8,9,10

BEGINNER OPTION

STRENGTH

Power clean
5x3

WORKOUT

Half Hero WOD
'Thomas Kelly"
Front Squats
10,8,6,4,2,
Burpee over Bar
2,4,6,8,10

WORKOUT

5min AMRAP
2x Rope Climb
100m Run
Rest 2min

5min AMRAP
6x Dumbbell Snatch 32.5/25kgs
30x Double Unders
Rest 2min

5min AMRAP
10/8cal AirBike
15x V-Up

STRENGTH

Bar Muscle Up  
5x3

WORKOUT

3x Rounds for Max Reps
40on 20 off
Ring Dips
Dragon Flag Lowers
KB Clean & Jerk
Pull Ups

STRENGTH

Power Snatch + Hang Snatch
5x2

Halting Snatch Deadlift
3x3

WORKOUT

Row
2x 500m

BEGINNER OPTION

STRENGTH

Power Snatch
5x3
Snatch Deadlift
3x3

WORKOUT

Row
2x 300m

STRENGTH

Split jerk
7x1

WORKOUT

2mins On
15x Hang Power Clean
Max Rep Burpee Box Jump Over
rest 2mins

2mins On
15x Push Jerk
Max rep BBJO 
rest 2mins

2mins On
30x DB Hang Snatch
Max Rep BBJO

STRENGTH

Back Squat
5x5

WORKOUT

In Team of 3
14min AMRAP
50x Sync Air Squat
10x Sync Deadball Over Shoulder 
50x Pull Ups

STRENGTH

Tall Snatch
4x3
Snatch
5x2

WORKOUT

For Time:
30,20,10
Sit Ups
400m Run

BEGINNER OPTION

STRENGTH

Power Snatch
9x2

WORKOUT

For Time:
30,20,10
Sit Ups
200m Run

STRENGTH

Handstand Push Ups
5x Max (use deficit)

WORKOUT

3x Rounds
9x Power Snatch 45/35kgs
18x Front Squat
5x Wall Walk Up

beginner option

STRENGTH

Dumbbell Press
5x Max

WORKOUT

3x Rounds
9x Power Snatch
15x Front Squat
5x Inch Worms

STRENGTH

Jerk Balance
4x3
Power Clean + Power Jerk
5x3

WORKOUT

In Pairs
10min AMRAP
15/12cal Row
10x Deadlift  
8x Burpee Over bar

beginner options

STRENGTH

Press
4x3
Power Clean
5x3

WORKOUT

In Pairs
10min AMRAP
8cal Row
6x Deadlift  
4x Burpee Over bar

STRENGTH

Power Snatch
5x3

Halting Snatch Deadlift
3x3

WORKOUT

3x Rounds for Time:
10x Press Plate Sit up
5x Deadball Over Shoulder
100m Run

STRENGTH

Clean Pull + Hang Clean + Clean
4x3
(Heavier than last week)

WORKOUT

6min AMRAP
16x Air Squat
12x KB Swings
8x HSPU

BEGINNER OPTION

STRENGTH

Deadlift
4x3

WORKOUT

6min AMRAP
16x Air Squat
12x KB Swings
8x Push Ups

STRENGTH

Split Jerk
7x1

WORKOUT

3x rounds  
40 on 20 off for Max Reps
DB Bench Press
KB Front Rack Lunge
Double Unders
Strict Pull Up
Burpee Shuttle

Beginner Option

2x rounds  
40 on 20 off for Max Reps
DB Bench Press
Lunge
Single Skip
Ring Row
Burpee Shuttle

STRENGTH

Overhead Squats
5x2

WORKOUT

30,20,10
Dumbbell Snatch
Box Jump Over

WORKOUT

5x Rounds for time:
Row 500m
20x KB Swings
Bear Crawl 30m (5m there 5m backwards)
10x Sit Ups

Beginner Option

3x Rounds for time:
Row 300m
15x KB Swings
Bear Crawl 20m (5m there 5m backwards)
10x Sit Ups

STRENGTH

Hang Muscle Snatch
4x3
Power Snatch
5x3
Snatch Push Press + Overhead Squat
4x(5+1)

WORKOUT

100x Wall Ball
Everytime you break complete
7x Push Jerk 50/40kgs

Beginner Option

STRENGTH

Hang Muscle Snatch
4x3
Power Snatch (change to clean if needed)
9x2

WORKOUT

5x Rounds
10x Wall Ball
5x Push Ups

STRENGTH

Pull Up (Hardest version you can do)
5x Max Rep

WORKOUT

In Pairs
50,40,30,20,10
Toes to Bar
Double Unders
100m Run

Beginner Level

STRENGTH

Ring Row
4x Max Rep

WORKOUT

In Pairs
30,20,10
Sit Ups
2x Single Skips
100m Run

STRENGTH

Clean Pull + Hang Clean + Clean
4x3

Back Squat
3 x 8

Chinese Plank
3x Max Hold

STRENGTH

Tall Snatch
4x3

Snatch
5x3

Snatch Pull
3x5

WORKOUT

For Max Reps
2min Air Bike Cals
2min Devil Press

WORKOUT

4x Rounds of  
1min For Max rep
Air Bike
Clean & Jerk 70/55kgs
Box Jump
Turkish Get Up
Ring Dip
Rest