STRENGTH

Alternate:

Back Squat
5@75%
5@85%
5+ @95%

Strict Pull Up
3x Max Rep

WORKOUT

7min AMRAP
4,8,12,16,20.....
Sit Ups
8,16,24,32,40.....
Double Unders

WORKOUT

Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min

STRENGTH

Clean & Jerk
5x1 ( 3@90% 2@95% )

Bench Press
5@75% 5@85% 5+@95%

Handstand Walk
4x Max Distance

STRENGTH

Snatch
5x1 (3@90%, 2@95%)

WORKOUT

21x Overhead Squat 40/35kgs
15x Toes to Bar
10x Burpee Over Bar
15x Overhead Squats 45/40kgs
15x Toes to Bar
10x Burpees
9x Overhead Squats 50/45kgs
15x Toes to Bar
10x Burpee

STRENGTH

Deadlift
5@80%
3@90%
1+ @100%

WORKOUT

“Jackie”
For Time:
1km Row
50x Thrusters 20/15kgs
30x Pull Ups

STRENGTH

Snatch High Pull + Hang Snatch
10x1

WORKOUT

In Pairs
1.2km Run
2x Rounds
30x Power Snatch 40/30kgs
30x Wall Ball

STRENGTH

Push Press + Jerk
5x 3+1

Bench Press
5@80%
3@90%
1+ 100%

WORKOUT

3x Rounds
50sec On 10 off
Double Unders
Overhead Sit Ups
Row

STRENGTH

Snatch
1@90% 1@93% 1@95%
C&J  
1@87% 1@90% 1@92%

WORKOUT

6x Rounds
4x Deadball Over Shoulder
4x Burpee Pull Up

STRENGTH

Back Squat
5@80%
3@90%
1+ @100%

WORKOUT

10,9,8,7,6,5,4,3,2,1
DB Clean
DB Front Squat
3x Wall Walk Up

Note - There will be no coach at class tonight due to us being in Tauranga for Power Trip Comp - but here is a nice workout for you top do at the gym or at home.

WORKOUT

Buy In - 3km Air bike
Then:
7x Rounds
20/10x Double unders
10x KB Swing 16kgs
5x Push Ups
Then:
Buy Out - 1.5km Air Bike

STRENGTH

Snatch
2@85%
2@88%
1@90%

Clean & Jerk
2@85%
2@88%
1@90%

Back Squat
3@75%
3@85%
3+@95%

WORKOUT

For Time:  
300m Row
30x DB Thruster

STRENGTH

Alternate
Strict Weighted Pull Ups
3x3

Strict HSPU
3x3

Deadlift
3@75%
3@85%
3+@95%

WORKOUT

21,15,9
Toes to Bar
Clean & Jerk 45/35kg  
Burpee Over Bar

STRENGTH

Snatch high Pull
+ Hang 3x1 (85%,88%,90%)

Clean Pull + Hang Clean
3x1 (85%,88%,90%)

Bench Press
3@75%
3@85%
3+@95%

WORKOUT

4x Rounds for Time:
8x Hang Power Clean
12x Push Jerk
16x Front Rack Lunge
1x Rope Climb
200m Run

STRENGTH

Snatch at hip
10x1 @86%

Bench Press  
5@70%
5@80%
5+@90%

WORKOUT

3x Rounds not for time
20x Handstand Shoulder taps
20xV-Sit Twist
10x V-Ups

STRENGTH

Deadlift
5@70% 5@80% 5@90%

WORKOUT

1000/800m Row
80x Double Unders
70x Air Squats
60x Dumbbell Snatch
50x Double Unders
40x Air Squat
30x DB Snatch
400/300m Row

STRENGTH

Clean & Jerk Below Knee
10x1 @86%

Press in Split
3x5 @30%

WORKOUT

3 Rounds
1min Stations for Max Reps
Airbike
Kettlebell Swing
Strict Pull Up

STRENGTH

Power Snatch
4x3 @75%

Back Squat
5x@70%
5@80%
5+@90%

WORKOUT

8min AMRAP
In Pairs going Round for Round
8x Wall Ball 9kgs
6x Burpee Box Jump Over

STRENGTH

Clean & Jerk Below Knee
10x 1 @84%

Deadlift
5@75%
3@85%
1+ @95%

WORKOUT

21,15,9
GHD Sit Up
Pull ups
Run

WORKOUT

Teams of 3
5x Rounds for time:
12x Thruster 40kgs
60x Double Unders
12x Strict Handstand Push Ups
20x Deadball Over Shoulder