STRENGTH

Strict Press
5x2

WORKOUT

12min AMRAP
5x Push Ups
10x Kettlebell Swing
15x Sit Ups

STRENGTH

High Hang Snatch
4x3

Snatch
4x2
4x1

Snatch Pull
4x3

WORKOUT

Hill Sprint
3x50m

STRENGTH

Front Squat
Tempo
5x3
42X1

WORKOUT

3x Rounds off
45sec On 15 off
Pistols
Handstand Push Ups
Air Bike
Box Jump

WORKOUT

In Pairs
30x Syncro Hang Power Clean & Jerk
20x Burpee Over Bar
45x Toes to Bar
30x Sync Wall Balls
20x Burpee Over Bar
30x Pull Ups
30x Syncro Power Snatch
20x Burpee Over Bar
15x Bar Muscle Up

STRENGTH

Strict Press
5x2

WORKOUT

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

STRENGTH

Yoke Carry
5m as heavy as possible

WORKOUT

in Pairs
10x Rounds for Time:
10x Wall Ball
10x Kettlebell Swing
10x Bupree Box Jump Over

WORKOUT

1.2/ 1km Row
5/4km Bike
1km Run

Post Workout Mobility 20min

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