STRENGTH

Toes to Bar
3x Max Rep

WORKOUT

10x Rounds for time with a Partner - Going round for round
5x Power Clean 70/55kgs
10x KettleBell Push Jerk (HEAVY)
Run 100m

STRENGTH

Snatch Pull + Hang Snatch + Snatch
7x1

WORKOUT

Row
2x500m

In Pairs
80x Wall Ball
60x Box Jump Over
70x Double Kettlebell snatch
50m Ball Push
70x Double Kettle Bell Snatch
60x Box Jump Over
80x Wall Ball

STRENGTH

Split Jerk
10x1

WORKOUT

25/20cal Air Bike
20x Handstand Push Up
13/10cal Air Bike
20x Handstand Push Up
25/20cal Air Bike

STRENGTH

Front Squat
10,8,6,4,2

WORKOUT

3x Rounds
1min Stations
Single Leg Touch downs
Sit Up Circle
Side Planks

WORKOUT

15min AMRAP
5x Deadlift
7x Muscle Up
50x Double Under

STRENGTH

Overhead Squats
5,3,2,2,1,1,1

WORKOUT

7min AMRAP
7x Hang Power Snatch
7x Burpee Over Bar

WORKOUT

5min AMRAP
10m Plate Overhead Walking Lunge
14x Toes to Bar

Rest 2mins

5min AMRAP
1x Rope Climb
5x Ring Push Ups

Rest 2mins

5mins 1RM Thruster

STRENGTH

Power Snatch
5x2

WORKOUT

4x Rounds
6x Box Jump
7x Wall Ball
8x DB Clean & Jerk

STRENGTH

Press
5x5 @75%

WORKOUT

3x Rounds for Time:
400m Run
12x Pull Ups
21x V-Ups
Rest 30sec

STRENGTH

Bench Press
5x5 @75%

WORKOUT

12min AMRAP
2,4,6,8,10...
Wall Walk Ups
2x Dumbbell Snatch
2x Ring Rows
50mDeadball Carry

WORKOUT

Each Workout for time:
0:00 - 08:00
21, 15, 9
Toes to Bar
Row Cals

08:00- 16:00
10,8,6,4,2
Deadlift 100/70kgs
Run 100m

16;00 - 24:00
1RM Clean

STRENGTH

Front Squat
10,8,6,4,2

WORKOUT

For time:
21,15,9
Burpee Box Jump Over
Pull Up

STRENGTH

Power Snatch
5x3

WORKOUT

4x Rounds
8x Push Jerk 50/40kgs
30x Double Under
30m Farmers Carry

STRENGTH

EMOM for 10mins
Pull Up // Muscle Up

WORKOUT

3x Rounds
1min Per Station for Max Reps
Rope Climb
Rower
GHD Sit Ups
Overhead Squats

STRENGTH

Front Squat
10,8,6,4,2 (5kgs heavier than last week)

WORKOUT

10min AMRAP
30sec Handstand Hold
16x KB Snatch
100m Run

STRENGTH

EMOM for 10mins
2x Muscle Ups

WORKOUT

In Pairs
2x Rounds
30x Weighted Sit Up
20x Deadlift
10x Ring Dip

STRENGTH

Clean & Jerk
20mins to get 1RM

WORKOUT

100x Wall Ball for Time:
every 1min complete 3-5 burpees

STRENGTH

Back Squat
10,8,6,4,2

WORKOUT

12min AMRAP
200m Run
5x Strict Pull Ups
5x Ring Push Ups
20x Kettle Bell Swings

STRENGTH

Farmers Carry Holds
3x30sec

WORKOUT

12,10,8,6,4,2
Toes to Bar Power Clean
30x Double Under