WORKOUT

3 Sets 40 on 20 off
Push Ups
DB Snatch
Plank
Shoulder Taps
Lunge

20min Stretch at the top of the hill

STRENGTH

EMOM
2x Toes to Bar 2x Pull Up
1x Negative Pull Up
30sec L-Sit Hold

WORKOUT

5x Rounds for Time:
2x KB Complex (4x Row 4x Clean 4x Thruster)
15x Weighted Sit Ups

WORKOUT

3x Rounds
6x Deadlift 70kgs
6x Devil Press 2x dbs
6x Wall Ball 9kgs

Rest 2mins

3x Rounds
8x Hang P.Clean 50kgs
8x Burpee Over Bar
8x KBSwing

Rest 2mins

3x Rounds
10x Power Clean & Jerk 35kgs
10x Hand Stand Push Ups
100m Run

STRENGTH

Front Squat
5x3

WORKOUT

8min AMRAP
10cal AirBike
40x Double Unders

STRENGTH

Power Snatch
6x1

WORKOUT

4x15m Shuttle Run
30x DB Hang Clean
4x15m Shuttle Run
30x Dumbbell Push Jerk
4x15m Shuttle Run
30m Overhead Lunges
4x15m Shuttle Runs

STRENGTH

Push Press
10@60%
8@70%
6@80%
4@90%
2+ @100%

WORKOUT

4 sets of
3mins On 1min Off
200m Run
8x Toes to Bar
Max Rep DB Snatch

STRENGTH

20mins to find
Power Clean & Jerk
2RM

WORKOUT

EMOM for 12mins
12x Reverse hyper
45sec Plank
15x Ring Rows
4x Box Jump

WORKOUT

In Pairs
30m Overhead Walking Lunge
55x Power Snatch
30m Wheelbarrow
45x Overhead Squats
30m Front Rack Lunge
35x Thruster
30m Sprint

14min CAP

STRENGTH

Deadlift
10@60%
8@70%
6@80%
4@90%
2@100%

WORKOUT

For Time:
15cal Air Bike
21x Pull Ups
15cal Air Bike
15x Chest to Bar
15cal Air Bike
9x Bar Muscle Up

WORKOUT

Otaki Open Workout
30m Overhead Lunge
55x Power Snatch
15m Handstand Walk
45x Overhead Squats
30m Partner Lunge
35x Thrusters
30m Sprint

STRENGTH

Snatch
20mins to build to 2RM

WORKOUT

Annie
50,40,30,20,10
Double Under
Sit Up

STRENGTH

Bench Press
10@60%
8@70%
6@80%
4@90%
2+ @100%

WORKOUT

15, 12, 9
Push Jerk
Chest to Bar
Cal AirBike

WORKOUT

For Time: In Pairs
120/90cal
1km Run together
80x Sync Sit Ups
60x Burpees
40x Sync DB Snatch
20x Wall Walk Up

STRENGTH

Back Squat
10@60%
8@70%
6@80%
4@90%
2+ @100%

WORKOUT

For Time
5x Power Snatch
5x Burpee Over Bar
7x Power Snatch
7x Burpee Over Bar
9x Power Snatch
9x Burpee Over Bar
Rest 1min
9x Power Snatch
9x Burpee Over Bar
7x Power Snatch
7x Burpee Over Bar
5x Power Snatch
5x Burpee Over Bar

WORKOUT

3 rounds of 1min
for Max Reps
Wall Facing HSPU
Pull Ups
Sumo Deadlift 80/60kgs
Box Jump Over
Row Calories
Rest

STRENGTH

Push Press
10@67%
8@72%
6@77%
4@87%
2@97%

WORKOUT

4 sets
3mins On 1min Rest
4x Clean
12x Burpee Over Bar
Max Rep Toes to Bar

STRENGTH

Power Clean & Jerk
20mins find
1RM

WORKOUT

10min AMRAP
1x Rope Climb
20x Plate Ground to Overhead
20m Overhead Walking Lunge

STRENGTH

Bench
10@67%
8@72%
6@77%
4@87%
2 @97%

WORKOUT

21, 18, 15, 12, 9
Dumbbell Thruster
200m Run

STRENGTH

Deadlift
10@67%
8@72%
6@77%
4@87%
2 @97%

WORKOUT

3x Rounds
25x KBSwings
5x Wall Walk Ups

STRENGTH

Back Squat
10@67%
8@72%
6@77%
4@87%
2 @97%

WORKOUT

EMOM for 12mins
10x Pistols
20x Renegade Row
10x Banded Hamstring Curl
10/15x Hollow Rock