WORKOUT

In Pairs
100x Goblet Squat
25x Push Ups
100x KB Swings
25x Push Ups
100x Double Unders
25x Push Ups
100x Sit Up Wall Ball Pass
25x Push Ups
100x Goblet Squats

STRENGTH

Snatch Pull + Snatch
5(2+1)

Snatch Balance
4x3

WORKOUT

21,15,9
Hang Power Snatch 40/30kgs
Burpee Over Bar

STRENGTH

Weighted Pull Up
5,3,2,2,1,1,1

WORKOUT

15min AMRAP
7x Ring Dip
200m Run
2x Rope Climb
200m Run

STRENGTH

Clean
5x3

Clean Pull
4x3

WORKOUT

8min AMRAP
12x Pistol
1x Turkish Get Up (each side)

WORKOUT

From
0:00 -4:00
10,8,6,4,2
Overhead Squats 50/40kgs
Air Bike Cal
4:00- 8:00
10,8,6,4,2
Hang Clean 50/40kgs
15x Sit Ups
8:00-12:00
10,8,6,4,2
Power Snatch 50/40kgs
20x Lunge Jumps
12:00 - end
400m Sprint

STRENGTH

Deadball/ Stone Over Shoulder
10mins to Find Heaviest

Deadlift
6x3

WORKOUT

4x Rounds for Time:
18x Ring Rows
12x Burpee Box Jump Over

STRENGTH

Strict Handstand Push Ups
2reps EMOM for 10mins

WORKOUT

21,15,9
Toes to Bar
Wall Ball
5m Handstand Walk

300m Row Sprint after workout

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