STRENGTH

Power Clean & Jerk
15mins Build to heavy
1RM

WORKOUT

DT
5x Rounds for Time:
12x Deadlift
9x Hang Power clean
6x Push Jerk

STRENGTH

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

WORKOUT

1min for Max Reps
Wall ball
KB Swing
Row
GHD Sit Up

STRENGTH

EMOM for 10mins Alternating
3x Ring Dip
3x Strict Pull Up

WORKOUT

AMRAP 12mins
2x Bar Muscle Up
21x Plate G2O
100m Plate Carry

WORKOUT

6min AMRAP in Pairs
10x Power Snatch
30x Double Unders
Rest 2mins
6min AMRAP
10x DB Thruster
10x Ring Row
Rest 2mins
6min AMRAP
10m DB Overhead Walking Lunge
30x Sit Ups

STRENGTH

Bench
3@70%
3@75%
3@80%
3@85%
3+ @90%

WORKOUT

4x Rounds for Time:
500m Air Bike
12x Deadlift 70/55kgs
3x Wall Walk Ups

WORKOUT

For Time:
Run 400m
10x Overhead Squat
10x Bar Muscle Up
Run 400m
20x Hang Clean
20x Chest to Bar Pull Ups
Run 400m
30x Front Squat
30x Pull Ups
Run 400m

STRENGTH

Clean
4x2

Clean Pull
4x3

WORKOUT

50x Burpee Box Jump Over

STRENGTH

Push Press
3@70%
3@75%
3@80%
3@85%
3+@90%

WORKOUT

For Time:
24,16,8
Dumbbell Hang Clean & Jerk
Toes to Bar

STRENGTH

Power Snatch
5x3

Front Squat
4x3

WORKOUT

Death by devil press

STRENGTH

5x Sets
5m Handstand Walk
2x Handstand Push Up Negative

WORKOUT

50,40,30,20,10
Double Under
Overhead Sit Ups-V-Ups-Windscreen wipers,PlateTwist,Chinese Plank

STRENGTH

Farmers Carry
2x5m for max weight

WORKOUT

Teams of 2
Row 1km
50x Deadball Squat
50x KB Swing
40x Deadball OverShoulder
50x KB Swings
30x Deadball Lunge

STRENGTH

Split Jerk
7x1

WORKOUT

1min on 1min off
8/6cal Airbike
Max Rep DB Press
then
7x Burpee Broad Jump
Max Rep Sit Up

WORKOUT

For Time:
400m Run
24x Overhead Squats
12x Ring Dip
400m Run
24x Power Clean
12x Strict Pull Ups
200m Run
12x Overhead Squats
6x Ring Dip
200m Run
12x Power Clean
6x Strict Pull Ups

WORKOUT

4x through
1min For Max Reps
Air Bike
Pull Ups
Double Unders
Wall Balls
Rest

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