WORKOUT

4 rounds for time of:
Row, 500 m
50 Double Unders
Run, 800 m

Previous results-
Sam - 3rounds
Megan - 3rounds + Skips
Nicky 34:10
Donna Mari- 2 Rounds + Skips

TESTING WEEK -

STRENGTH

Back Squat
3RM

WORKOUT

10 rounds, 1 min each, for max reps of:
10 Toes-to-bars
max reps in remaining time Wall Balls

WORKOUT

Every 3 mins for 30 mins do:
9/7 Ski Erg Calories
9 Kettlebell Swings, 24/16kgs
9/7 Echo Bike Calories
Single Arm Kettlebell Overhead Carry, 24/16kgs , 30m

STRENGTH

EMOM for 10mins
5x Strict Handstand Push up

WORKOUT

In 2 mins, for max reps of:
48 Double Unders
12 Push Jerks, 155/105 lbs
max reps in remaining time Bar Facing Burpees

Rest 1 min -- then --
In 2 mins, for max reps of:
48 Double Unders
10 Push Jerks, 155/105 lbs
max reps in remaining time Bar Facing Burpees

Rest 1 min -- then --
In 2 mins, for max reps of:
48 Double Unders
8 Push Jerks, 155/105 lbs
max reps in remaining time Bar Facing Burpees

Rest 1 min -- then --
In 2 mins, for max reps of:
48 Double Unders
6 Push Jerks, 155/105 lbs
max reps in remaining time Bar Facing Burpees

Rest 1 min -- then --
In 2 mins, for max reps of:
48 Double Unders
4 Push Jerks, 155/105 lbs
max reps in remaining time Bar Facing Burpees

WORKOUT

For time:
Run, 400 m
30 Hang Squat Cleans, 60/40kgs
Run, 400 m
50 Toes-to-bars
Run, 400 m
30 Back Squats, 60/40kgs
Run, 400 m

Time cap: 25 mins

STRENGTH

Bench Press
10@60%
8@70%
8@70%
6@75%
Max Reps at 80%

WORKOUT

Every 1 min for 16 mins, alternating between:
16/12 Bike Calories
10 Deadlifts, 60% 1RM
20/15 Push-ups
Rest 1 min

STRENGTH

Hang Snatch + Low Hang Snatch + Snatch
6x1

WORKOUT

4 rounds, 2 mins each, for max reps of:
15 GHD Sit-ups
20 Alternating Dumbbell Snatches,20/15kgs
Max reps in remaining time Air Bike Calories
Rest 2 mins

WORKOUT

Every 1 min for 28 mins, alternating between:
3 Wall Walks, 10 in
6 Shuttle Runs, 15m
15/12 Row Calories
10 Deadlifts, 100/70kgs

STRENGTH

Front Squat
1x10 at 60% 1RM
1x8 at 65% 1RM
1x8 at 65% 1RM
1x6 at 70% 1RM

WORKOUT

Every 4 mins for 12 mins do:
50 Double Unders
10 Dumbbell Hang Squat Cleans, 20/15kgs
Single Arm Kettlebell Overhead Walking Lunge, 20/15kgs, 15m

STRENGTH

Bench Press
1x10 at 60% 1RM
1x8 at 65% 1RM
1x8 at 65% 1RM
1x6 at 70% 1RM

WORKOUT

3 rounds for time of:
25 Toes-to-bars
15 Burpee Box Jump Overs, 24/20 in

STRENGTH

Pause Split Jerk + Split Jerk
6x1

WORKOUT

19.1
15min AMRAP
19x Wall Ball
19x Cal Row or Ride or Burpees

WORKOUT

3 rounds for time of:
Run, 400 m
21 Toes-to-bars
12 Deadlifts, 100/70kgs

Acessory Finisher

3 rounds for quality of:
15 Straight Arm Banded Lat Pull Downs
12 Ring Hamstring Curls Side Plank,
1 min Forearm Plank Hold, 1 min

STRENGTH

Every 1 min for 12 mins, alternating between:
5 Front Squats, 70% 1RM
10 Dumbbell Bench Press, pick load

WORKOUT

As many reps as possible in 8 mins of:
4,8,12,14,16……
Ring Push-ups, 12inch off floor
Box Jumps, 24/20

WORKOUT

Every 7 mins for 28 mins do:
Air Bike Calories 20/14
15 Kettlebell Swings 24/16kgs
50 Double Unders
3 Wall Walks
12 Shuttle Runs, 15m

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