WORKOUT

20min EMOM
4-7x Ring Dips
|5-10x Pull Ups
50x Double Unders
5x Hang Clean
Rest

STRENGTH

Bench Press
1RM
Deadlift 1RM

WORKOUT

Row 200m

STRENGTH

Back Squat 1RM
Press 1RM

WORKOUT

10,8,6,4,2
Thruster 40/30kgs
Burpee Over Bar

WORKOUT

Choose your adventure:
60x Pull Ups
90x Calories Bike or Row
120 Wall Ball

STRENGTH

Clean + Hang Clean + Jerk
6x1

WORKOUT

Farmers Carry 100m
30x Dumbbell Clean & Jerk
400m Run
30x Dumbbell Clean & Jerk
Farmers Carry 100m

WORKOUT

In Pairs
18min AMRAP
12x Handstand Push Ups
20x Sycro Air Squat
20cal Row
20x Syncro Sit Ups

STRENGTH

Drop Snatch
4x3
Snatch + Hang Snatch
6x1

WORKOUT

30, 20, 10
Toes to Bar
Box Jump Over

STRENGTH

1-3 Ring Pull Ups
EMOM for 7mins

WORKOUT

9mins
3,6,9,12......
Deadlift
Overhead Lunge
Burpee Over Bar

WORKOUT

0:00-10:00
Run 400m
then
21,15,9
Toes to Bar
Power Clean 45/35kgs
10:00 - 20:00
Run 400m
15,12,9
Pull Ups
Thruster
20:00 - 30:00
400m Run
9,6,3
Chest to Bar Pull Up
Overhead Squats

STRENGTH

Bench Press
5@75%
3@85%
1+ @95%

WORKOUT

8x Rounds
4x Ring Dips
16x Weighted Sit Ups
6x Double Devil Press

20min Cap

STRENGTH

Back Squat
5@75%
3@85%
1+ @95%

WORKOUT

For Max
5min 1x DB Step Up
4mins Air Bike Cal
3min Alternating BD Snatch
2min Goblet Squat
1min Double Under

WORKOUT

In Pairs
0:00 - 14:00
3x Rounds for Time:
8x Rope Climb Pull Up or Muscle Up
30x Hang Clean (Partner Sync with Plate)
30x Push Jerk (Partner Sync with Plate)
14:00 - 20:00
1 Rep Max Clean & Jerk (Each)

STRENGTH

Clean + Hang Clean
5x1
Deadlift
3@70%
3@80%
3+ @90%

WORKOUT

4x Rounds for Quality
10x Back Extension
15x Wall Ball Sit Ups
2x DeadBall Over Shoulder

WORKOUT

Teams of 3
Every 4mins run 100m Together
100x Kettlebell Swings
80x Overhead Squats
100x Wall Ball
80x Pull Ups
100x Box Jump
80x Hang Power Snatch

STRENGTH

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

WORKOUT

16min AMRAP
15cal Bike
10,20,30,40.....
Handstand Push Up
DB Snatch
DB Thruster

STRENGTH

E90sec for 6sets
1x Bar Muscle Up

WORKOUT

18,15,12,9
Toes to Bar
Clean & Jerk
8x Burpees Over Bar

STRENGTH

Clean
5x1
Back Squat
3@70%
3@80%
3+ @90%

WORKOUT

Flight simulator
5,10,15,20,25,....50....5 Double Unders

STRENGTH

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

WORKOUT

200m Farmers Carry
50x Sitt Ups
200m Suit Case Carry
50x V-Ups
200m Overhead Carry
50x Hollow Rock

STRENGTH

Power Snatch
10x1

WORKOUT

4x Rounds eaach for time:
5x Ring Dips
6x Hang Power Clean 60/45kgs
14/12cal Air Bike
Rest 2mins after each round

STRENGTH

Strict Pull Ups
1rep EMOM for 10mins

WORKOUT

16min AMRAP
30m Front Rack Lunge
12x Pull Ups
24x Wall Ball
200m Run