Workout
A) Tabata: Hollow Body Rock
*10 sec rest is sit ups*
B) 4 Rounds for reps:
1 min Power cleans @ 50g/30kg
1 min Burpees
1 min Kb swings @ 24kg/16kg
1 min Shoulder to over head @ 50kg/30kg
1 min Box jumps @ 24inch/20inch
1 min Rest
Workout
A) Super set:
3 sets of-
10 Good mornings
5 Turkish get ups each hand
B) 8 Min AMRAP:
15 Wall balls @9kg/6kg
Bear crawl width of box
15 Deadlifts @60kg/40kg
Bear crawl back
-rest 2 minutes-
6 Min AMRAP:
12 Wall Balls @9kg/6kg
Bear crawl
12 Hang power cleans @50kg/30kg
Bear crawl
-rest 1 minute-
4 Min AMRAP:
9 Wall balls
3 Burpees
Workout
A) Death by thrusters @43kg/25kg
*on the 1st minute accomplish 1 thruster, on the
2nd minute accomplish 2 thrusters, on the 3rd minute
accomplish 3 thrusters and so on until you can no longer
achieve the reps within the minute*
B) Back Squats: 4-4-4-4
*2 minute rest max between sets, trying to increase
load each set*
C) For Time:
100 kb swings @ 24kg/16kg
*EMOM= 3 burpees/start first minute with burpees*
(if low on time: 50 kb swings with 5 burpees every minute)
Workout
“Zeus”
3 Rounds For Time:
30 Wall balls @9kg/6kg
30SDHP @35kg/15kg
30 Box jumps @20inch/16inch
30 Push press @35kg/15kg
30 Cal row
10 Back squats @body weight
Workout
A) *Super Set*
Push Press: 4-4-4-4
*increasing load set to set*
L – hang: 4 x max time
*hanging on the chin up bar, arms extended and
legs out front in a 90 degree angle or as close as
possible (knees bent for scaling)*
B) 10 min hang power snatch
*this is just to practise efficient movement, not focused on weight.
So if you cant accomplish 4 reps without dropping the bar, it is to heavy*
C) For time:
15-12-9-6-3
Power Snatch @ 43kg/25kg
Thrusters @ 43kg/25kg
Workout
A) Partner/ team wod:
Team wod to be done in 2’s or 3’s and 1 person working at any given time, upto 5 reps each.
Team wod: max number of ring pull ups in 5 mins
Team wod: max number of air squats in 5 mins ( butt touches the Medball )
Team wod: max number of kettlebell shoulder press in 5 mins ( men 20 kg, women 8 kg )
Most number of reps over 15 mins.
B) 10 min AMRAP:
20 M-ball cleans @ 9kg/6kg
15 Strict press ups
10 Alt pistols
25 meter farmers carry (as heavy as possible)
Workout
For Time:
200m run
20 Over head lunges @ 40kg/20kg
200m run
20 Hand release press ups
200m run
20 Hang squat cleans @ 50kg/30kg
200m run
20 Chin ups
200m run
20 Push Press @ 50kg/30kg
200m run
20 T2b
200m run
20 Deadlifts @ 60kg/40kg
200m run
20 Over head squats @50kg/30kg
200m run
20 Cal row
200m run
20 Burpees
Workout
A) 3 sets of:
Max Strict chin up
20 Commando push up
– rest 1 min-
B) “Manion”
7 Rounds For Time:
29 Back Squats @ 62kg/43kg
400m Run
*30 minute cut off*
Workout
A) Moby- Flower: Back Squats @62kg/43kg
B) Strict Press: 5-4-3-2-1
*2 minutes rest max, between sets*
C) 3 Rounds For Time:
20 Kb Swings @ 24kg/16kg
200m Run
20 Push Press @ 43kg/25kg
Workout
A) EMOM 8 Mins:
2 Wall Climbs
+
5 Front Squats @ 60kg/40kg
B) Hang Squat Snatch: 3-3-3
* You have 15 minutes to accomplish this so keep prior/warm up sets small and move fast*
C) 4 Rounds For Time:
8 Power Snatches @ 60% of your heaviest accomplished set of 3 (above)
16 Front Rack Lunges @ same weight
