STRENGTH

Ring Muscle Ups
6x4 Reps of scaled options
going every 1:30min

WORKOUT

3x Rounds
500/450m Row
25x Sit Ups
15x Burpee Box Jump Over

STRENGTH

Snatch Balance
4x3
Snatch
Build to Heavy
1RM

WORKOUT

10,8,6,4,2,4,6,8,10
DB Snatch
30x Double Unders

WORKOUT

3min on 2min Off
12x Burpee Over Bar
8x Thruster
Max Rep Bar Muscle Up

STRENGTH

Push Press
10@65%
8@70%
6@75%
4@85%
2@95%

WORKOUT

12min AMRAP
5m Handstand Walk
15/12cal Air Bike

STRENGTH

Back Squat
10@65%
8@70%
6@75%
4@85%
2@95%

WORKOUT

3x Rounds
2x Rope Climbs
8x Hang P.Clean & Jerk
200m Run

STRENGTH

Bench Press
1RM

WORKOUT

Partner Workout
Pairs
10min AMRAP
20x Partner Wall Balls
15x Push Ups
10x Hang P.Snatch

STRENGTH

Deadlift
3RM

WORKOUT

9,15,21,15,9
Deadlift
Box Jump

STREGNTH

Push Press
3RM

Strict Pull Up
Max Rep

WORKOUT

50x Burpees to Plate

Previous Results
Mihi 10:48
Sam 5:15
Tif 3:08
Kahu 6:49
Tara 4:01
Josh 3:32
Sam 2:36
Dan 3:31
Emz 4:30
Sandra 4:24
Craig 4:00
Turoa 4:20
Shania 4:42
Leanne 5:12
Truman 4:50

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