WORKOUT

Teams of 3

For Time:
1.5km Row
5x Rounds
15x Dumbell & Plate Thurster
10x 2x Person Sync Burpee
15x Deadlift
750m Row

STRENGTH

Bench Press
5 @70%
5 @75%
3 @80%
3 @85%
3 @90%

WORKOUT

5sets
1min on 1min Off
Handstand Walk 5m
Max Rep Kettlebell Snatch

STRENGTH

Back Squat
5 @70%
5 @75%
3 @80%
3 @85%
3 @90%

WORKOUT

10min AMRAP
10x Bulgarian Squats (each leg)
5x Strict Pull Up
100m Carry

WORKOUT

Masters League 25.2

15x Box Jumps or Step Overs
12x Power Clean + Hang Clean 50/40kgs
15x Box Jumps or Step Overs
10x Power Clean + Hang Clean 60/50kgs
15x Box Jumps or Step Overs
8x Power Clean + Hang Clean 70/60kgs
15x Box Jumps or Step Overs
6x Power Clean + Hang Clean 80/70kgs
15x Box Jumps or Step Overs
4x Power Clean + Hang Clean 90/75kgs
15x Box Jumps or Step Overs
2x Power Clean + Hang Clean 100/80kgs

17min Cap

STRENGTH

Snatch
10x1

WORKOUT

4x Rounds
40 on 20 off
Air Bike
Skin the Kat
Hollow Rock

STRENGTH

High hang Clean
4x3

Pause Clean
5x2 with 3sec pause above knee

WORKOUT

2x Rounds for time:
50x Double Under
50x Wall Ball

WORKOUT

4x Rounds
1min Stations for Max Reps
Strict HSPU
Farmers Carry 5m
Deadball Over Shoulder
Rope Climb
Strict Ring Pull Ups
Rest

STRENGTH

Snatch Balance
4x3

Snatch
3x2
3x1

WORKOUT

50x Box Step Overs
800m Run
25x Box Step Overs

WORKOUT

1km Row
Straight into
3x Rounds
15x STOH
15x Toes to bar

STRENGTH

Front Squat
5,5,3,3,3

WORKOUT

15,12,9
Hang Power Clean
Burpee Pull Up

STRENGTH

Turkish Get Up
4x2(each Arm)

WORKOUT

9min AMRAP
3,6,9,12,15…..
Thruster
Burpee Over Bar

WORKOUT

“Barbara Ann”
5x Rounds for time:
20x Handstand Push Ups
30x Deadlift
40x Sit Up
50x Double Under
Rest 3mins after each set

STRENGTH

Front Squat
5,5,3,3,3

WORKOUT

12min AMRAP
Run 200m
2x Bar Muscle Up or
4x Pull Up

STRENGTH

Push Press -
4RM; then %ofRM
90%x4
95%x4

WORKOUT

20x Box Jump
30x Dumbbell Snatch
20x Box Jump
20x Dumbbell Snatch
20x Box Jump
10x Dumbbell Snatch

STRENGTH

Split Jerk
20mins Build to a Heavy 1

WORKOUT

Your Choice
Pukehoe Hill Run
or
Row 2km

STRENGTH

Every 30seconds for 10mins
1-3x Toes 2 Bar

WORKOUT

20Cals
12x Hang Power Clean
36x Sit Ups
15Cals
10x Hang Power Clean
30x Sit Ups
10Cals
8x Hang Power Clean 55kgs
24x Sit Ups

STRENGTH

Press
5x3

WORKOUT

4min AMRAP
10m Overhead Lunge
10m Wheel Barrow
Rest 2mins
4min AMRAP
16x Deadlift
8x Push Ups
Rest 2mins
4min AMRAP
16x Dumbbell Thruster
16x Ring Rows

STRENGTH

Power Snatch
5x3 @70%

Snatch Balance
7x1 @90%

WORKOUT

6min AMRAP
40x Double Unders
8x Devil Press

STRENGTH

Back Squat
5x5

WORKOUT

3x Rounds for Time:
Run 400m
21x Wall Ball
12x Pull Ups

STRENGTH

Hang Snatch (below knee) + Snatch x (2+1) x 6

WORKOUT

In Teams of 2
EMOM for 10mins Altnerating
10x Kettlebell Swings
Max Rep Burpee