STRENGTH

Alternating EMOM for 10mins
8-12 Toes to Bar
3x Strict HSPU

WORKOUT

10min AMRAP
20x Hollow Rocks
12x Power Snatch 40/30kgs
30x Double Unders

STRENGTH

Clean
7x1

Back Squat
5 @ 55%
5 @65 %
5+ @75%

WORKOUT

For Time
20x DB Thruster
30x Burpee Over Dumbbell

WORKOUT

4 Rounds
1x Rope Climb
9x Push Jerk 60/40kgs
12x Pull Ups
400m Run
Rest 90sec Between Sets

WORKOUT

Partner Workout
80x Box Jump Overs
70x Burpee
60x Med Ball Sit Ups
50x Syncro Lunge


Chinese Plank Finisher
2x1min

STRENGTH

High Hang Snatch
4x3
Power Snatch
5x1

WORKOUT

2min Max Reps
Strict HSPU
DB Snatch (Heavy)
Row
Wall Walk Ups

STRENGTH

Farmers Carry
7m as heavy as possible

WORKOUT

9,7,5,3,1,3,5,7,9
Toes to Bar
Deadlift 80/60kgs

WORKOUT

16min AMRAP
50x Double Unders
25x Wall Ball
5x Muscle Up

Handstand Balance work to finish

STRENGTH

Clean Pull + Power Clean + Clean
6x1

WORKOUT

EMOM for 6mins
Alternate
6x Hang Power Clean @70%
13/10 Cal Air Bike
Then
EMOM for 6mins
Alternate
4x Hang Power Clean @75%
13/10 Cal Air Bike

STRENGTH

Overhead Squat
1RM

WORKOUT

6x Rounds For Time
6x Pull Ups
6x Burpees over bar
6x Thruster
20x Double Unders

WORKOUT

In Pairs
4km Air Bike
100x Kettlebell Swings
2km Row
2km Bike
50 Kettlebell Swings
1km Row

STRENGTH

Push Press
1RM

Deadlift
1RM

WORKOUT

16min AMRAP
2,4,6,8,10.....
Toes to Bar
Deadball Over Shoulder
200m Run

STRENGTH

Bench 1RM

Front Squat 1RM

WORKOUT

For Time:
400m Run
30x Deadlift 60/50kgs
400m Run
30x Power Clean 50/40kgs
400m Run
30x Thrusters 40/30kgs

Finisher

Hollow Rocks
4 sets
30on 30off

STRENGTH

Push Jerk
5x5 @60%

WORKOUT

21,15,9
Box Jump
Pull Ups
3x Wall Walk Up

STRENGTH

Power Snatch
10x2

WORKOUT

Tabata Air Bike
8x Sets
20 on 10 off for Max Cals

STRENGTH

Front Squat
5x5 @60% Tempo 1/3/2/0

WORKOUT

Pick your own adventure
100x Air Squat
80x Kettlebell Swings
60x Push Up

WORKOUT

Emz Birthday WOD

3x Rounds
19x Hang Clean
84x Double Unders
42x V-Ups

STRENGTH

Bench Press
3RM
Then
Max Reps at 90%

WORKOUT

21, 15, 9
Ring Dip
Dumbbell Push Jerk
200m Run

WORKOUT

3rounds 1min for max reps
Pull Ups
Box touch downs
Row
Wall Ball
GHD Sit Ups
Rest