STRENGTH

Deadlift
5x3

WORKOUT

Row
1km

Finisher
3x 15 each side Oblique V-Up

STRENGTH

Press
1RM
Push Press
1RM

WORKOUT

Pairs for 3 sets
4mins on 2mins off
12x Sync Toes to Bar
2x 100m Run
Max Rep Push Jerk

STRENGTH

Back Squat
3x10

WORKOUT

For Time:
40,20,40
DB Snatch
DB Squat

STRENGTH

Clean & Jerk
20mins to find 1RM

WORKOUT

14mins In Pairs You go I go
4x Wall Walk Up
6x Hang Power Clean
4x Burpee Over Bar

STRENGTH

Overhead Squat
5,3,2,2,1,1,1

WORKOUT

12min AMRAP
5,10,15,20,25.....
KBSwings
7m Overhead Walking Lunge
V-Up

WORKOUT

3x
3min AMRAP
4x Power Clean
6x Devil Press
Rest 1min
3min AMRAP
4x Pull Up
6x Deadball Over Shoulder
Rest 1min

STRENGTH

Bench Press
5x5

WORKOUT

For Time:
10,8,6,4,2
Push Jerk (increasig weight)
40x Double Unders

STRENGTH

Power Snatch
5x3

WORKOUT

3x Rounds of
18x Front Squats
12x Toes to Bar
300m Row or 750m Bike

WORKOUT

In Teams of 3
Buy In 200x Double Unders (2 working at the same time)
Then
75x Handstand Push Ups
125x Plate Overhead Lunge
Then
25x Wall Walk Up
50x Deadball Over Shoulder
Buy Out 200x Double Unders (2 working at the same time)

STRENGTH

Deadlift
5x3

WORKOUT

1:30mins On
22x DB Snatch
Max Rep Burpee Box Jump Over
1min Rest
*decrease reps by 4 and add weight in db snatch each set -

STRENGTH

Handstand Walk Practice
15mins

WORKOUT

For Time:
750/500m Row
50x Wall Ball 6kg
2km Bike
25x Wall Ball 9kg

STRENGTH

Clean
5x3

WORKOUT

Break Up Any How
100x Sit Ups
75x Box Step Ups
50x Push Ups
25x Hang Power Clean 50/45kgs

STRENGTH

Overhead Squat
5x2

WORKOUT

Teams of 2
11min AMRAP
20x Syncro Kettlebell Swing
20x Pull Up shared
10x KB Thruster One person Chin Over Bar Hold

STRENGTH

Clean & Jerk
10x1

WORKOUT

In Pairs
2x Rounds
30x Hang Power Snatch
20x Med Ball Sit Ups
50x Air Squats
20x Med Ball Sit Ups

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