WORKOUT

In pairs
10min AMRAP
30x Front Squat
30x Burpee Over Bar
30x Syncro Sit Ups

Rest 2mins

Then 8mins to find heaviest
1RM
Power Snatch

STRENGTH

E2MOM for 5 sets
Max Rep
Strict Ring Pull Up

WORKOUT

3x Rounds for Time:
12x Push Jerk
18x Ring Rows
24x Box Jump

STRENGTH

Top High Hang Clean 4x3
Hang Clean + Clean
5x 1

WORKOUT

12min AMRAP
16x Raised DB Split Squat
14x Wall Ball
100m Farmers Carry

STRENGTH

6x Seated Dumbbell Strict Press
+ 5x Handstand Kick Ups with 5sec Hold
3x sets

WORKOUT

4x Rounds for Max Reps
1min per station
Row
Air Bike
Double Under
Rest

STRENGTH

Bar Muscle Up
EMOM for 10mins
1x rep

WORKOUT

21,18,15,12,9,6,3,
Toes to Bar
Deadlift

STRENGTH

Hang Snatch + Snatch
5x1

Overhead Squat
5x2

WORKOUT

2x 2min Sit Up Circles

ANZAC DAY WORKOUT

Dougie & Leon

For Time (with a Partner)

400 meter Run with Deadball (20/15 kg)
Then 5 rounds of:
40 Ball Slams (20/15 kg)
2 Tuck Jumps
40 Pull-Ups
40 Power Cleans (40/60 kg)
40 Push-Ups
40 Shoulder-to-Overhead (40/60 kg)
100 meter Run
Then: 400 meter Run with Deadball (20/15 kg)

STRENGTH

Strict Pull Up
4x3 then 3+
Ring Dips
4x3 then 3+

WORKOUT

3x Rounds for Time:
400m Row
12x Pull Ups
21x Dumbbell Snatch

STRENGTH

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

WORKOUT

10,8,6,4,2,
Handstand Push Ups
Box Step Up
30x Squats

EMZ Birthday WOD

In Pairs
16min AMRAP
40x Double Unders
40x V-Ups
40x Hang Power Clean 35/25kgs

STRENGTH

Deadlift
4x3

WORKOUT

DT
5x Rounds
12x Deadlift
9x Hang Power Clean
6x Push Jerk

Then
GHD Sit Ups
2x15

STRENGTH

Strict Pull Up
4x3
Ring Dip
4x3
Last set Max Reps

WORKOUT

In Pairs
30m Sync KB Overhead Lunge
60x V-Ups (partner hold Plank)
30x Box Jump Over
15m Sync KB Overhead Lunge
30x V-Ups (partner hold Plank)
15x Box Jump Over

STRENGTH

Top High Hang Clean 4x3
Clean + Front Squat
+ Jerk 5x (1+2+1)

WORKOUT

3x Rounds
1x Rope Climb
21x Kettlebell Thruster
200m Run

STRENGTH

4x Rounds for Quality
20x Push Ups
5x Kick up to 5sec Hold

WORKOUT

12min AMRAP
20/17cal Air Bike
8x Deadball Over Shoulder
12x Burpee Over Ball

STRENGTH

Front Lever
4x20sec

WORKOUT

5x Rounds
8x Power Snatch 50/40kgs
4x Muscle Up

STRENGTH

Press
1RM
Push Press
1RM
Split Jerk
1RM

WORKOUT

3km Run or
3km Row or
5km Bike

STRENGTH

Back Squat
5x5 @80%

WORKOUT

21,15,9
Thruster 40/30kgs
Toes to Bar

STRENGTH

Strict Handstand Push Up
5x3
Then 1x Max Rep

WORKOUT

In Pairs
50x Hang P.Clean & Jerk
100x Double Under
40x Hang P.Clean & Jerk
80x Double Under
30x Hang P.Clean & Jerk
60x Double Under

STRENGTH

Top High Hang Snatch 4x3

Hang Snatch + Snatch 5x1

WORKOUT

8min Core
12x Hollow Knee Taps
8x Leg Lifts
4x Inchworm to Hollow Hold

STRENGTH

Strict Pull Up
5x3
Ring Dip
5x3

WORKOUT

10min AMRAP
10m Handstand Walk /30m Bear Crawl
12x Deadlifts 85/65kgs
16x Box Jump