STRENGTH

Bar Muscle Up
15mins Practice

Strict Pull Up
3x Max Rep
Ring Dip
3x Max Rep

WORKOUT

15,12,9,6,3
Power Snatch
Burpee Over Bar

STREGNTH

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

Clean Pull
4x3 @110%

WORKOUT

3x Rounds
1:30min Prone straight into
1:30min Sit Up Circles
Rest 1min between

STRENGTH

Strict Handstand Push Ups
4x Max Rep

Handstand Hold
1x Max Time

WORKOUT

In Pairs
7min Max Distance Row
7min Max Distance Bike

WORKOUT

Masters Leaugue WOD

10x Rounds
5x Pull Ups
5x Thrusters
20x Double Unders
12min Cap

STRENGTH

Split Jerk
10x1

WORKOUT

2 rounds
2min On 1:30 off
200m Run
Max Rep DB Snatch

200m Run
Max Rep Weighted Sit Up

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