WORKOUT

In Pairs
1km Run
100x KettleBell Swings
30x DB Snatch (Chin Over Bar Hold)
15x Strict Pull Ups
30x DB Snatch (Chin Over Bar Hold)
100x Kettlebell Swings
1km Run

STRENGTH

Split Jerk
7x1

WORKOUT

9min AMRAP
3x Cluster
30x Double Unders

WORKOUT

3x Rounds 1min Stations:
Snatch
Box Jump
Overhead Sit Up
Wall Ball
Row
Rest

STRENGTH

Ring Muscle Up
10min EMOM
1x Rep

WORKOUT

6x Rounds
6x Ring Dips
8x Deadlift
12/10Cal Air Bike

STRENGTH

Back Squat
10x3
Starting at 55% increasing 5% each set to build to last set of 3@100%

WORKOUT

3x Sets of
6x Heavy KB Swings
3x Broad Jump for Distance
30sec Plank Hold
30sec Side Plank Left
30sec Side Plank Right

STRENGTH

Snatch
+ Hang Snatch
5x(1+2)

WORKOUT

2,4,6,8,10
Strict HSPU
30x Double Unders

STRENGTH

Power Snatch
+ Hang Power Snatch
+ OHS
5x1

WORKOUT

Lindsey Smiths Burpee Madness
Every minute complete the designated number of burpees:
Minute one: 10 Burpees
Minute two: 20 Burpees
Minute three: 5 Burpees
Minute Four: 11 Burpees
Minute five: 2 Burpees
Minute six: 18 Burpees
Minute seven: 6 Burpees
Minute eight: 15 Burpees
Minute nine: 4 Burpees
Minute ten: 8 Burpees
Minute eleven: 17 Burpees
Minute twelve: 3 Burpees
Minute thirteen: 13 Burpees
Minute fourteen: 9 Burpees
Minute fifteen: 12 Burpees
Minute sixteen: 14 Burpees
Minute seventeen: 16 Burpees
Minute eighteen: 7 Burpees
Minute nineteen: 19 Burpees
Minute twenty: 1 Burpee

STRENGTH

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

WORKOUT

5x Rouds for Time
1x Rope Climb
10x Wall Ball
20m Farmers Carry

WORKOUT

In Pairs
35min AMRAP
1km Row or 2.5km Bike
20x Wall Walk Ups
100x Plate Ground to Overhead
50x Box Jump

STRENGTH

Back Squat
4x3 @85%
3x3 @90%
3x3 @95%

WORKOUT

Not for Time
3x Rounds
10x Touch Downs each leg
10-15x GHD Sit Ups
1min Sit Up Circle

STRENGTH

Power Clean & Jerk
20mins to find 1RM

WORKOUT

30,20,10
Dumbbelll Hang Clean & Jerk
Pull Ups

STRENGTH

Back Squat
4x3 @80%
3x3 @85%
3x3 @90%

WORKOUT

30,20,10
DB Thrusters
90,60,30
Double Under

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