WORKOUT

In Pairs
6mins AMRAP (going round for round)
6cal Air Bike
10x DB Snatch
Rest 2mins
6mins (going round for Round)
6cal Row
6x Deadlift 80kgs
Rest 2mins
6min AMRAP (going round for Round)
3x Bar Muscle Up
30m Farmers Carry

STRENGTH

Push Jerk
5x3

Dumbbell Shoulder Press
3x7

WORKOUT

2x Rounds for Time
50x Lunge Wall Ball
50x Push Ups
50x Sit Ups

STRENGTH

Back Squat
5x3

WORKOUT

6x Rounds for time:
5x Power Snatch
6x Toes to Bar
100m Run

WORKOUT

In teams of 2
150x Double Unders
25x Deadball Over Shoulder
40x Deadball Squats
80x Renegade Row
40x Deadball Squats
25x Deadball Over Shoulders
150x Double Unders

STRENGTH

Headstand Balance practice
Working up to headstand toe taps
10mins

WORKOUT

E2MOM rest 1min for 15mins
6x Hang Power Clean 70/55kgs
8x Front Rack Lunge (4 each leg)
Max Rep Wall Walk Ups

STRENGTH

High Hang Snatch
4x3
Snatch
5x2
Snatch Pull
3x5 @110% of todays max

WORKOUT

In Pairs
80x Sit Ups - Partner Holds L-Sit
80x Plate Toe taps - Partner Holds Plank

STRENGTH

EMOM for 10mins
2x Muscle Up
or 1x Slow Negatives Muscle Up

WORKOUT

"Helen"
3x Rounds for time:
400m Run
21x KB Swings
12x Pull Ups

STRENGTH

Power Clean + Hang Clean + Split Jerk
6x1

WORKOUT

30,20,10
Machine Calorie
Overhead Squat 40/35kgs

STRENGTH

Deadlift
6x3

WORKOUT

8x Rounds for Time:
2x Muscle Ups or
4x Ring Dips
4x Pull Ups
6x Burpee Box Jump Over
8x DB Snatch

WORKOUT

6min Max Distance
Row
Rest 2mins
6min AMRAP
10m KB Walking Lunge
15x Handstand Push Ups
Rest 2mins
6min Max Distance
Bike
Rest 2mins
6min AMRAP
20x Wall Ball
30x V-Up

STRENGTH

Push Press
5x3 starting @75%

WORKOUT

“Grisabell”
30x Snatch 42.5kgs
150x Double Unders
30x Clean & Jerk 42.5kgs

STRENGTH

Front Squat
7x1

WORKOUT

21,15,9
Toes to Bar
Hang Clean 40kgs
30m Farmers Carry

STRENGTH

Strict Press
5x3

WORKOUT

3mins on 1min Off for 3sets
15/12cal Air Bike
20x Box Jump Over
Max Rep Shoulder to Overhead

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