WORKOUT

5x Rounds
1min Air Bike
1min Row
1min Burpees
1min Double Under
1min Rest

STRENGTH

Press
5x3 starting at 75%

WORKOUT

42,30,18
Double KB Front Rack Lunge
21,15,9
HSPU

STRENGTH

Snatch Balance
4x3

Snatch + Hang Snatch + Snatch
5x1

Back Squat
Build to Heavy 1RM

Sit Up Cirle
3x1mins

WORKOUT

4x Rounds for Time:
10x Power Clean & Jerk
4x Bar Muscle Up
40m Farmers Carry
400m Run

STRENGTH

Front Squat
5x3

Strict Pull Up
5x5

WORKOUT

3x Rounds for time:
30x DB Snatch
20x Box Jump
10x Toes to Bar

STRENGTH

Bench Press
1rm in 15mins

WORKOUT

4 Sets each for Time:
4x Wall Walk Up
20x KB Swing
300m Row

WORKOUT

In Pairs
6min AMRAP
10x Deadlift
20 cal Bike

Rest 3mins

6min AMRAP
10x Push Jerk
50x Double Unders

Rest 3mins

6min AMRAP
20X DB Thruster
10x Burpee Over DB

STRENGTH

Clean + 2x Front Squat
5x1

WORKOUT

Mini Nicole
10min AMRAP
200m Run
Max Rep Pull Ups

WORKOUT

In Teams of 3
18min AMRAP
30x Power Snatch (Hold Plank)
20x Burpee Over Bar (2 person sync)
30x Handstand Push Ups (Hold Bar Front Rack)

Back Squats
3x10

WORKOUT

21,15,9
Pistols
Toes to Bar
2x Double Unders

STRENGTH

Strict Pull Ups
EMOM 2-3 Reps for 10mins

WORKOUT

20x Ring Dip
200m Run
30x Weighted Sit Ups
200m Run
30x Pull Ups
200m Run
30x Weighted Sit Ups
200m Run
20x Ring Dip

STRENGTH

Wobble Bar Press
5x3

Seated DB Press
3x Max reps

WORKOUT

4 sets
3mis on 1min Rest
10/7cal Bike
10x Wall Ball
Max Rep DB Hang Snatch

STRENGTH

Power Clean
6x1

WORKOUT

10x Rounds for Time:
Relay Style in Teams of 2
5x Deadlift
7x Push Ups
10x Box Jump Over
15min CAP

STRENGTH

Back Squat
3x10

WORKOUT

E2MOM for 10mins
10x Heavy Russian Swings
10x Sit Ups
10x KB Thruster

STRENGTH

High Hang Snatch
4x3 with bar

Snatch
5x1 starting at 80%

WORKOUT

4x Rounds
30sec Handstand Hold
25x Banded Pull Down
3x Seated Box Jump

STRENGTH

Split Jerk
5x1

WORKOUT

10,8,6,4,2
Toes to Bar
Dumbbell Deadlift
Dumbbell Hang Clean
Dumbbell Push Press

STRENGTH

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

WORKOUT

“Mini Hyrox”
400m Run
30x Burpee Broad Jump
400m Run
200m Farmers Carry
400m Run
70m Plate Lunge
400m Run
40x Wall Ball

WORKOUT

17min AMRAP
3x Bar Muscle Up
7x Deadball Over Shoulder
40x Double Under

STRENGTH

Thruster
3,3,3,2,2,2

WORKOUT

Break Up ANY Way
40x Burpee Over Bar
60x Front Squat
80x Sit Ups

STRENGTH

Handstand Walking Practice
10mins

WORKOUT

In Pairs
15x Wall Walk Ups
30x Power Snatch @80%
1.6km
30x Power Snatch
15x Wall Walk Up