STRENGTH

Bench Press
7x1

WORKOUT

EMOM for 12mins
2x Turkish Get Up
5xRing Dips
20x Weighted Sit Ups

STRENGTH

Clean
6x2

WORKOUT

100x Double Unders
2,4,6,8,10
Overhead Squats
Pull Ups
50x Double Unders

STRENGTH

Split Jerk
10×1

WORKOUT

In teams of 3:
100x Double Dumbbell Clean & Jerk (Partner holds deadball)
400m Farmers Carry & Deadball
10x Rope Climbs (One person hanging from bar)

STRENGTH

Pause Back Squat
10x1 with 5sec Pause

WORKOUT

For Time:
50x Sit Ups
50m Lunge
40x V-Ups
40m Lunge
30x Hollow Rocks
30m Lunge

WORKOUT

2 Sets of:
3min AMRAP
Air Bike 15cal
50x Double Under
Max Rep Push Jerk

2mins Rest

3min AMRAP
18/15cal Row
20x Wall Ball
Max Rep Power Snatch

STRENGTH

Hang Clean
5x3

WORKOUT

Death by
Burpee Box Jump Over

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