STRENGTH

Split Jerk
10x1

WORKOUT

3x Rounds
9x Hang Power Snatch
9x Toes to Bar
400m Run

WORKOUT

Liz’s Birthday WOD

For Time:
40x Handstand Push Ups
40x Clean
40x Burpee Over Bar
40x Dumbbell Snatch

STRENGTH

High Hang Snatch
4x3
Snatch
10x1
Snatch Pull
4x3

2x 2min Planks

STRENGTH

Front Squat
10,8,6,4,2,

WORKOUT

9min AMRAP
4x Chest to bar Pull Ups
6x KettleBell Swing
8x KB Lunge

WORKOUT

16min AMRAP
3,6,9,12,15,18....
Burpee Pull Up /Chest to bar
Cluster 50/40kgs

STRENGTH

Back Squat
5x5

WORKOUT

Max Reps 30 on 20 off
Devil Press
Air Squat
Handstand Hold
Ring Row

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