WORKOUT

In teams of 2
75x Hang P.Clean 60/40kgs
25x Sync Toes to Bar
55x Overhead Squats
25x Sync Pull Ups
75x Deadlift 60/40Kgs
25x Sync Toes to Bar
55x Thrusters
25x Sync Pull Ups

STRENGTH

Snatch Balance
4x3
Snatch Pull + Snatch
4x1
Snatch
5x2

WORKOUT

100x Wall Ball
Every time you break
100m Run

STRENGTH

Clean
4x3 Starting at 70%

Deadlift
5 @ 60%
5 @70 %
5+ @80%

WORKOUT

Run
3x 400m

STRENGTH

Press
5 @ 60%
5 @70 %
5+ @80%

WORKOUT

3x Rounds 1min for Max Reps
Strict HSPU
V-Sit Leg Lifts
Side Plank Lifts R
Side Plank Lifts L
True Ring Row

STRENGTH

Bring Sally Up Goblet/Air Squat

WORKOUT

“ Kare’s WOD “
18min AMRAP
6x Pull Ups
10x Burpees
20x Sit Ups
10x Push Ups
12x KB Snatch
6x Deadball Over Shoulder
10x Cal Bike or 14 Row

STRENGTH

Back Squat
5@60%
5@70%
5+ @80%

WORKOUT

11.1/14.1
10min AMRAP
30x Double Under
15x Power Snatch35/25kgs

WORKOUT

Emz WOD
In Pairs
4x Rounds
30x Burpee
30x Push Ups
30x Squat
30x Toes to Bar
30x V-Ups

STRENGTH

Dumbbell
Jerk
1RM each arm
then
Double Dumbbell Push Press
3x Max Reps at total weight of above

WORKOUT

Each for Time:
2x Rounds of
12/10cal Air Bike
20m Farmers Carry
Rest 2-3mins between Sets
12/10cal Air Bike
8x DB GTOH 32.5/25kgs

STRENGTH

Overhead Squats
10x1

WORKOUT

Nicky’s WOD
In Pairs
100x KB Swing
100x Box Jump
100x Sit Ups

WORKOUT

Teams of 3
9min AMRAP
15x Sync Pull Ups (2personn sync)
10x DB Devil Press (2personn sync)
5x Clusters 60/40kgs (1 person)

Straight into

9mins
Clean & Jerk
1RM
Combined total weight of best lifts

WORKOUT

Teresa’s WOD

20min AMRAP
200m Run
40x Wall Ball
40x Deadlift
40x Squats
40x Hang Clean
200m Run

STRENGTH

Press
5@65%
3@75%
1+ @85%

WORKOUT

3 sets 1min On for Max Reps
Handstand Walk or Shoulder Taps
Box Jump
Russian Dips
Row
Rest

STRENGTH

Clean Drops
4x3

Clean
10x1

Deadlift
5@65%
3@75%
1+ @85%

STRENGTH

Bench
5@65%
3@75%
1+ @85%

WORKOUT

3x Rounds for Time:
800m Bike
22x Kettlebell Snatch
11x Ring Row/ Barbell Row

STRENGTH

Power Snatch + Hang Power Snatch + Overhead Squat

7x1

WORKOUT

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

WORKOUT

MURPH

1mile run
100x Pull Ups
200x Push Ups
300x Squats
1mile Run

STRENGTH

Muscle Up Technique
20mins

WORKOUT

4x Rounds for Time
12x Deadlift
9x Hang Power Clean
6x Hanstand Push Up
3x Ring Dip

STRENGTH

Back Squat
5@65%
3@75%
1+ @85%

WORKOUT

3 sets
3mins On
300m Row
Max Rep Plate Overhead Lunge
6min Rest

STRENGTH

Press
3 @60%
3@70%
3+ @80%

WORKOUT

20x Overhead Sit Up
15x Burpee Box Jump Over
100m Single Arm Overehad Walk
20x Overhead Sit Up
15x Burpee Box Jump Over
200m Single Arm Suit Case Carry
20x Overhead Sit Up
15x Burpee Box Jump Over
400m Run

WORKOUT

In Pairs All going Round for Round
8min AMRAP
20x Double Unders
6x Power Snatch 50/35kgs

Rest 2mins

8min AMRAP
10/8cal Air Bike
8x Double Dumbbell Hang Clean & Jerk 20/15kgs

Rest 2mins

8min AMRAP
20x Double Unders
10x Overhead Squats 50/35kgs