STRENGTH

Strict Pull Up
3,3,3,3
3+ @Body Weight

WORKOUT

800m Run
4x Rounds
10x Toes to Bar
30x Double Under
800m Run

STRENGTH

Clean & Jerk
2@85%
2@90%
2@ 95%
3x1 @100%

WORKOUT

7min AMRAP
3,6,9,12,18.....
Thruster 40/30kgs
Burpee Over Bar

STRENGTH

Strict Pull Ups
3,3,3,3,
3+ at body weight

WORKOUT

E4MOM for 12mins
14/10cal Air Bike
5x Wall Walk Up
5x Power Clean 75/55kgs
10x Pull Up

STRENGTH

Back Squat
15 @65%
13 @70%
11 @75%
9 @80%
7 @85%
5 @90%
3 @95%
1 @100%

Strict Toes to Bar + Hold
4x 3+20sec

WORKOUT

3x Rounds
30x Push Jerk - Hold Dead Ball
20x DeadBall Over Shoulder - Hold Handstand
100m Deadball Carry - Shared
20x Ring Dips - Hang From Bar
2x Rope Climb - Share

STRENGTH

Snatch
2 @80%
2 @85%
3x2 @90%

WORKOUT

7x Rounds of
8x Box Jump
8x Dumbbell Snatch
8x Toes to Bar

STRENGTH

Overhead Squat
5,3,2,2,1,1,1

WORKOUT

In Pairs
12min AMRAP
15x Hang Power Snatch
20x Burpee Pul Up
200m Run

STRENGTH

Clean & Jerk
5x2 @90%

Clean Pull
4x3 @110%

3x Rounds
1:30min Prone straight into
1:30min Sit Up Circles
Rest 1min between

STRENGTH

Strict Handstand Push Ups
4x Max Rep

Handstand Hold
1x Max Time

WORKOUT

For Time:
80x Double Under
10x Devil Press
60x Double Under
8x Devil Press
40x Double Under
6x Devil Press
20x Double Under
4x Devil Press

STRENGTH

Back Squats
15 @65%
13 @70%
11 @75%
9 @80%
7 @85%
5 @90%
3 @95%
1 @100%

Ab Roll Outs
4x12-15

WORKOUT

20min AMRAP

24/20cal Row
12x Deadlift
24m Overhead Lunge
6x Bar Muscle Ups

STRENGTH

Push Press
5@60%
5@70%
5+@80%

WORKOUT

EMOM Untill failure or 15mins
7x Push Up
10x Sit Ups
13x Wall Ball

STRENGTH

Snatch
8x2 @80%

WORKOUT

4x Rounds
400m Run
1x Rope Climb

STRENGTH

Back Squat
15 @65%
13 @70%
11 @75%
9 @80%
7 @85%
5 @90%
3 @95%
1 @100%

3x Rounds
10x GHD Sit Ups
10x Hollow Rock + 30sec Hollow Hold

STRENGTH

Clean & Jerk
4x3 @80%

WORKOUT

Break Up Any Way
In teams of 3 (2x People Working at a time)
50x Strict Pull Up
60x Hang Power Clean
70Cals Bike/Row

WORKOUT

Masters League
4,8,12,16
Bar Facing Burpee
Power Snatch
Toes to Bar

STRENGTH

Back Squat
15 @65%
13 @70%
11 @75%
9 @80%
7 @85%
5 @90%
3 @95%
1 @100%

WORKOUT

Dragon Flags
3x15
3x15 Chinese Side Bends

STRENGTH

Power Snatch
5x3 @80%

Snatch Balance
4x3 @90%

WORKOUT

10,8,6,4,2,4,6,8,10
Handstand Push Up
Toes to Bar

STRENGTH

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

WORKOUT

Teams of 3
1.5km Row then
30,20,10
Sync DB Clean & Jerk
2person Sync Burpees Over DB

MASTERS LEAGUE WORKOUT

00:00-10:00
21,15,9
Overhead Squat
Thruster

10:00-20:00
5x Power Clean
10x Chest to Bar Pull Ups