WORKOUT

3 rounds for time of:
24 Wall Balls, 9/6kgs
8 Clean & Jerks, 60/42.5kgs
16/12 Row Calories
8 Bar Muscle-ups

WORKOUT

5x Rounds
3x Power Snatch 1min
12x Reverse DB Lunge 20/15kgs 1min
Max Rep Burpee Over Bar 1min
Rest 1min

STRENGTH

Deadlift
3RM

WORKOUT

9,15,21,15,9
Deadlift 100/70kgs
Box Jump 24/20”

STRENGTH

Bench Mark Testing

Push Press
3RM

Strict Pull Ups
Max Reps

WORKOUT

For Time:
50x Burpee to Plate

WORKOUT

‘Brain Stew”
4x Rounds for Time:
500m Row
50x Double Unders
800m Run

STRENGTH

Back Squat
15mins to get 3RM

WORKOUT

10min For Max Reps - Goining every minute
10x Toes to Bar
Max Rep Wall Ball 9/6kgs

STRENGTH

Power Clean
10x1

WORKOUT

Every 3mins for 15mins
15/11cal Air Bike
5x Power Clean 75% 1RM
15x Kettlebell Swings 24/16kgs

STRENGTH

Power Snatch + Hang Squat Snatch + Overhead Squat
8x1
pick load Every 1:30 for 12 mins.

WORKOUT

5 rounds, 2 mins each, for max reps of:
50 Double Unders
10 Hang Squat Snatches, 40/30kgs
Max reps in remaining time Devil Press, 22.5/15kgs
Rest 1 min

WORKOUT

6 rounds, each round for time, of:
15 GHD Sit-ups
Run, 200 m
15/11 Echo Bike Calories
Run, 200 m
5 Bar Muscle-ups

Go every 6 mins

STRENGTH

Back Squat
6x2 @80%

WORKOUT

Every 1 min for 12 mins, alternating between:
12 Back Rack Reverse Lunges, 60/42.5kgs
Farmer Carry, 24/16kgs , 60m
15/12 Row Calories
20 Wall Balls

STRENGTH

Push Press
6x3 @

WORKOUT

8min AMRAP
2 Wall Walks
4 Burpee Box Jumps 30/24
6 Shoulder-to-Overheads, 70/47.5kgs

STRENGTH

Deadlift
5x5 @70%

WORKOUT

3x3min AMREP
30sec Toes to Bar (Max Rep)
30/22cal Air Bike
Max Rep Strict Pull Ups

STRENGTH

Snatch + Hang Snatch
7x1

WORKOUT

In teams 2
150x Wall Ball|
*Every Minute do
3x Dumbell Single Arm Devil Press

STRENGTH

EMOM for 10mins
4-6 Pull Ups

WORKOUT

3x Rounds
1min on 30sec off
Strict Pull Ups
Farmers Carry Shuttle
Box Jump
Hollow Rocks

STRENGTH

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

WORKOUT

Tabata
Air Bike
Bent Over Row
Russian KB Swings

STRENGTH

Clean + Front Squat
5x1

WORKOUT

9min AMRAP
6x Handstand Push Ups
6x Hang Power Clean
16x Sit Ups

WORKOUT

EMOM 4x Rounds
Row 200m
50x Double Under
Bike 400m
12x Burpee
1min Rest

STRENGTH

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

WORKOUT

8x Rounds
3x Wall Walk Up
4x Strict Pull Ups
6x Box Jump 24inch

WORKOUT

5x Rounds
8x Power Clean 60kgs
8x Kettlebell Box Step Over 32/24kgs
100m Overhead KB Carry

STRENGTH

Snatch Balance
4x3

Snatch
EMOM
10x1 @ 80%

WORKOUT

2,4,6,8,10
Toes to Bar
Front Squat 40kgs