WORKOUT

Complete as many rounds as possible in 20 mins of:
Run, 200 m
5 Muscle-ups
10 Hang Power Snatches, 50/35kgs
15 Sit-ups

STRENGTH

Bench Press
5@70%
3@80%
1+ @90%

WORKOUT

Matariki WOD
In Pairs
12x Sync Devil Press
20x Toes to Bar (one person hang from bar)
40m Overhead Walking Lunge
800m Run together
40m Overhead Walking Lunge
20x Toes to Bar (one person hang from bar)
12x Sync Devil Press

STRENGTH

Deadlift
5@70%
3@80%
1+ @90%

WORKOUT

5x Rounds
8/6cal Air Bike
5x Deadlifts
10x GHD Sit Ups

WORKOUT

21,15,9
Power Snatch 40/35kgs
Pull Ups
Rest 3mins
15,12,9
Overhead Squat 40/35kgs
30x Double Unders
Rest 3mins
9,6,3
Snatch 40/35kgs
Bar Muscle Up

STRENGTH

Press
5@70%
3@80%
1+ @90%

WORKOUT

16min AMRAP
4x Wall Walk Ups
18x KB Swings
8x HSPU
36x Air Squats

STRENGTH

Back Squat
5@70%
3@80%
1+ @90%

WORKOUT

15,12,9,6,3
Power Clean
(Weight increase)
Burpee Box Jump

WORKOUT

6x Rounds
8x Wall Ball
6x Push Ups
4x Overhead Squats

STRENGTH

Split Jerk
10x1

WORKOUT

5x Rounds
40sec on 20 off for Max Reps
Pull Ups
KB Front Rack Lunge
Sumo Deadlift High Pull
Air Bike
V-Ups

STRENGTH

Bench Press
3@65%
3@75%
3+ @85%

WORKOUT

For time:
18 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m
15 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m
12 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m
9 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m
6 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m
3 Handstand Push-ups
Kettlebell Farmers Carry, 70/53 lbs, 100 m

STRENGTH

Power Snatch
5x1
Overhead Squat
5x1

WORKOUT

12min AMRAP
5,10,15,20,25,30......
Double Hang Dumbbell Snatch
10,20,30,40,50,60
Double Under

STRENGTH

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

WORKOUT

4x Rounds for Time:
In Pairs
12x Partner Deadlift
7x Sync Burpee Over Bar
21x Toes to Bar

STRENGTH

Clean
10x1

WORKOUT

30,20,10
KB Swings
3,2,1
Turkish Get Up

STRENGTH

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

WORKOUT

15min AMRAP
3,6,9,12,15......
Push Jerk 50/35kgs
Deadball to Shoulder
Air Bike Cal

STRENGTH

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

WORKOUT

Megans WOD
15min EMOM (3x Rounds)
- 15x Air Squat + 7-10 Burpees
- 35x Double Unders
- 20x Sit Ups
- 40sec Handstand Hold
- 12x Alternating DB Snatch

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