STRENGTH

Snatch
2@75%
2@80%
2@ 90%
3x1 @100%

Overhead Squat with 3sec pause
4x2

WORKOUT

In Pairs
20x Power Clean
20cal Air Bike
20x Hang Power Clean
20cal Air Bike
20x Hang Clean
20cal Air Bike

STRENGTH

Handstand Walk Practice
15mins

WORKOUT

4 sets for max reps
45sec Work 15sec Rest
Wall Facing HSPU
Kettlebell Swing
Shoot Throughs
Bent Over Row

STRENGTH

Deadlift
6x2

WORKOUT

Alternating EMOM of 10mins
Min 1 ..
5m Overhead Walking Lunge
Max Rep Alternating V-Up
Min 2..
10x Wall Ball
Max Rep Wall Hamstring Curl

STRENGTH

Strict Pull Up
3,3,3,3
3+at Body weight

WORKOUT

5x Rounds
200m Run
8x Push Jerk
6x Burpee Box Jump Over

STRENGTH

Clean & Jerk
2@75%
2@80%
2@ 85%
3x1 @90%

WORKOUT

7min AMRAP
3,6,9,12,18.....
Thruster 40/30kgs
Toes to Bar

WORKOUT

24min AMRAP
50m Farmers Carry
40x Double Under
30x Air Squats
20x Sit Ups
10x Push Ups
1x Rope Climb

STRENGTH

Power Snatch
5x2

Overhead Squat
4x1

WORKOUT

Air Bike
3x1km

STRENGTH

Bench Press
5 @75%
5 @80%
3 @85%
3 @90%
3 @95%

WORKOUT

3 Rounds
45sec on 15sec off
GHD Sit Up
Bulgarian Lunge
Turkish Get Up
True Ring Row
Handstand Hold

WORKOUT

Masters League
4min Blocks
6x Deadlift
6x Burpee Over Bar
6x Front Squat
6x Burpee Over Bar
6x Push Jerk
6x Burpee Over Bar

Increase barbell movements by 4 reps each window

STRENGTH

Pull Ups
3,3,3,3, 3+ At body weight

WORKOUT

in Pairs
50x Pull Ups
20x Clean & Jerk
400m Run together
30x Chest to Bar
15x Clean & Jerk
400m Run together
10x Bar Muscle Up
10x Clean & Jerk
400m Run together

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