STRENGTH

Strict Press
5x3@80%+

Wobble Bar Press Holds
3x30sec

WORKOUT

3x Rounds each for time
20m Farmers Carry
15x Push Ups
300m Row

STRENGTH

Rope Climb
10x Reps

WORKOUT

16min AMRAP
4,6,8,10,.....
Pull Ups
KB Sumo Deadlift High Pull
Sit Ups
200m Run

STRENGTH

Overhead Squats
5,3,2,2,1,1,1

WORKOUT

3x Rounds for Time:
21x Burpee Over Bar
18x Wall Ball
15x Power Clean

WORKOUT

3 Rounds of 1min for Max Reps
Strict Pull Ups
GHD Sit Ups
Deadball Over Shoulder
Farmers Carry Hold
Double Under
Rest

STRENGTH

Strict Handstand Push Up
5,3,2,2,1,1,1

WORKOUT

5x Rouds for Time:
5m Handstand Walk or 5x Wall Walk Ups
10/7cal Air Bike
10x DB Push Jerk

STRENGTH

Primer
3 sets 6x each Single Leg touch downs

Back Squat
5x3 @75%
5x3 @85%

WORKOUT

7min AMRAP
In Pairs going round for round
6x KB Swing
200m Run

WORKOUT

In Pairs
100x Sumo Deadlift High Pull
90x Sit Ups
80x Box Jump
70x Hang Power Clean
60x Toes to Bar
400m Suit Case Carry

STRENGTH

Power Snatch
1x Rep EMOM for 10mins

WORKOUT

21,15,9
Overhead Squat 35kgs
DB Snatch 22.5kgs

STRENGTH

Snatch
6x2 @80%

WORKOUT

50,40,30,20,10
Double Under
Overhead Walking Lunge in Meters

STRENGTH

Split Jerk
5x2 @80%

WORKOUT

10x Rounds for Time
2x Strict Pull Ups
3x Handstand Push Ups
4x Box Jump Over

STRENGTH

Back Squat
5x3 @70%
5x3 @80%

WORKOUT

Tabata
Air Bike Cals

WORKOUT

In Teams of 3

3x Rounds
21x Hang Power Clean & Jerk
21x Toes to Bar
3x Rounds
21x Deadlift
21x Burpee Box Jump Over
3x Rounds
21x KB Snatch
21x Sit Ups

Max Distance Run

STRENGTH

Ring Muscle Up
EMOM for 10mins
1x Rep

WORKOUT

10min AMRAP
3,6,9,12,15….
Ring Dip
Power Snatch
Overhead Squat

STRENGTH

Bench Press
5,3,2,2,1,1,1

WORKOUT

In Pairs For time:
75cal Bike
50x Devil Press
25x Deadball Over Shoulder

STRENGTH

Dumbbell Overhead Squat 1RM
Dumbbell Power Snatch 1RM

WORKOUT

Fran
21,15,9
Thrusters
Pull Ups
REST 5mins
9,15,21
Pull Up Thruster

STRENGTH

Deadlift
5,3,2,2,1,1,1

WORKOUT

1min for Max Reps 3x Rounds
Push Jerk
Rowing
Kettlebell Swing
V-Ups
Rest

STRENGTH

Clean
5x2

WORKOUT

2x Rounds for Time
120x Double Unders
30x KB Lunge
20x HSPU

STRENGTH

Snatch Balance Primer
4x3
Snatch + Hang Snatch + Snatch
6x1

WORKOUT

Going every 3mins for 9mins
HanDstand Balance Hold
45sec
1x Sit Up Circle
10x V-Up
30x Crunch Ankel Touches

STRENGTH

Farmers Carry
6m As Heavy As Possible

WORKOUT

2x Rounds
Each for time
Row 300m
20x Burpees

Air Bike 750m
20x Burpees

WORKOUT

EMOM 5x Rounds
5x Strict Pull Up
6x DB Snatch
10x GHD Sit Up
1x Power Clean