WORKOUT

Helen
3x Rounds for time:
400m Run
21x KB Swing
12x Pull Ups

STRENGTH

Alternate sets
Strict Pull Up
4x4
Deadlift
4x4

STRENGTH

Clean & Jerk
20mins to Find Heavy
1RM

3x Rounds of
45sec Handstand Hold
1min Sit Up Circles
3x Partner Nordic Curls

STRENGTH

Alternate
Strict Pull Ups
5x5

Bench Press
5x5

WORKOUT

For Time: 5x Rounds for time
20x Ring Row
3x Deadball Over Shoulder
10x Burpee Broad Jump

STRENGTH

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

WORKOUT

E4MOM for 16mins
6x Power Snatch 40kgs
200m Run

STRENGTH

Power Clean + Front Squat
5x (1+2)

WORKOUT

8min AMRAP
4,8,12,16,20,24……
Box Jump Over
Kettlebell Swing

STRENGTH

Strict Pull Up Negatives
EMOM for 10mins
1rep

WORKOUT

9min AMRAP
10x Push Ups
15x Weighted Sit Ups
30x Double Unders

STRENGTH

Muscle Snatch
3x3

High Hang Snatch
4x3

Snatch
5x1

Snatch Pull
4x3

Plank
2x1min

STRENGTH

Front Squat
5x3

WORKOUT

Row
4x300/200m

WORKOUT

In Pairs
2x Rounds
40x Deadlift
40x Handstand
3x Rounds
30x Power Clean
30x Burpee Over Bar
4x Rounds
20x Overhead Squat
20x Toes to Bar

STRENGTH

Clean
1RM

WORKOUT

5x Rounds
45sec on 15 off
Double Under
Wall Ball

STRENGTH

Handstand Push Up
Max Reps at toughest scale.
This is for testing

WORKOUT

9min AMRAP
5,10,15,20,25......
Dumbbell Push Jerk
Hollow Rocks
Kettlebell Swing

WORKOUT

4x Rounds
10cal Air Bike
15x Burpee
400m Run

WORKOUT

10 rounds
1min on 1min off
20x Lunge
Max Rep Pull Over
20x Squats
Max Rep Toes to Bar

Its ALL OUT OCTOBER re-test week Fam!!

Come in give it your best effort but just remeber if you dont hit your PB its OK. There can be many factors but just know your have all most definitely put in the work and are stronger from it.

STRENGTH

Split Jerk
1RM

Back Squat
1RM

STRENGTH

Deadlift
5,3,2,2,1,1,1

WORKOUT

1min Per Station 3x Rounds
Overhead Walking Lunge
Row
Push Ups
Box Jump

STRENGTH

Power Snatch + Overhead Squat
6x (2+1)

WORKOUT

In Pairs
80x Burpee Over Bar
70x Clean & Jerk
6x Rope Climb

STRENGTH

Back Squat
13,11,9,7,5,3,1

WORKOUT

4x Rounds for Quality
10x GHD Sit Ups
30sec Handstand Hold
6x Seated DB Press

WORKOUT

6min AMRAP
10cal Air Bike
15x KB Swings

Rest 2mins

6min AMRAP
30x Double Unders
20x Sit Ups

Rest 2mins

6min AMRAP
10x Sumo Deadlift High Pull
6x Box Step Ups

STRENGTH

Bar Muscle Up
10min EMOM
2x Reps

WORKOUT

12min AMRAP
7x Hang Power Clean
7x Pull Up
200m Run

STRENGTH

Power Snatch
5x2

WORKOUT

21,15,9
Handstand Push Up
Burpee Box Jump Over