STRENGTH

Power Jerk + Split Jerk
5x (2+1)

Push Press -
4RM; then %ofRM
90%x4
95%x4

WORKOUT

Air Bike
Reverse Tabata
8 sets of  
10sec on 20sec Rest

STRENGTH

Back Squat
1RM

WORKOUT

9min AMRAP
50m Overhead Carry
9x Toes to Bar
45sec Plank

STRENGTH

Power Clean
5x1

WORKOUT

5x Rounds for Time:
10x Power Snatch (light)
5x Overhead Squat  
200m Run

STRENGTH

Clean & Jerk
10x1

WORKOUT

4x Rounds
6x Hang Clean
6x Push Jerk
6Cal

STRENGTH

Ring Muscle Up Technique

WORKOUT

10x Rounds
2x Muscle Up
3x Deadball Over Shoulder

STRENGTH

Front Squat
5,3,2,2,1,1,1

WORKOUT

Chipper
100x Double Under
20x Seated Press
40x Wall Ball
20x Seated Press
100x Double under

STRENGTH

Snatch Balance
6x2

WORKOUT

3x Rounds
10cals
16x KB Snatch
10x Toes to bar
Rest 1min Between Rounds

WORKOUT

Teams of 2
For Time:
Air Bike 4km
25x Deadlift 120/90kgs
50x Wall Ball
75x Kettlebell Swing
100x V-Up
75x Kettlebell Swing
50x Wall Ball
25x Deadlift
Air Bike 4km

STRENGTH

Ice Cream Maker
4x3

WORKOUT

5x Rounds
7x Chest to Bar Pull Ups
8x Ring Dip
9x Thrsuters
Run 100m

STRENGTH

Bench Press
6x3

WORKOUT

16min AMRAP
20m Overhead Walking Lunge
20m Deadball Push
40m Farmers Carry

STRENGTH

Power Snatch
5x2

WORKOUT

“Ingrid”
10x rounds for Time:
3x Snatch 60/42.5kgs
3x Burpee Over Bar

STRENGTH

Strict Pull Up
5,3,2,2,1,1,1

WORKOUT

Helen
3x Rounds for Time:
400m Run
21x KB Swings
12x Pull Ups

STRENGTH

High Hang Clean + Hang Clean + Clean
8x1

Back Squat
5x5 @80%

WORKOUT

Air Bike 2 sets of 90sec max distance

WORKOUT

Each For Time:
0:00-8:00
30,20,10
Sumo Deadlift High Pull 40/35kgs
Toes to Bar

8:00-16:00
21,15,9
Push Jerk 40/35kgs
Box Jump

16:00- 24:00
9,6,3
Snatch 40/35kgs
Ring Dip

STRENGTH

Power Clean & Jerk
10x1

WORKOUT

5x Sets
1min On 1min Off
12x Wall Ball
Max Rep Deadball OverShoulder

STRENGTH

Push Press
5x3 @80%

WORKOUT

7min AMRAP
4x Wall Walk Up
7x Push Ups
1x Rope Climb
50m Farmers Carry
1x Rope Climb

WORKOUT

In Pairs
2km Row
100x DB Snatch
200x Sit Ups
300x Double Unders
4km Air Bike

STRENGTH

Overhead Squat
5x3

WORKOUT

For Time:
21,15,9
Thruster 40/35kgs
Burpee Over Bar

STRENGTH

Clean
6x2

WORKOUT

4x Rounds
15x Deadlifts
200m Run
9x Pull Ups

STRENGTH

Snatch
5x2

Snatch Balance
5x2

WORKOUT

Not for Time:
4x Rounds
10x Barbell hip Thrust
10x GHD Sit Up