Workout
A) 12 Min AMRAP:
9 Wall Balls @9kg/6kg
6Ring Rows
3 Burpees
B) “Hammer”
5 Rounds:
5 Power Cleans
10 Front Squats
5 Jerks
*all at 61kg/42.5kg*
20 Pull Ups
– Rest 90 sec between rounds-
Workout
A) EMOM:
1st min-
1 Thruster @ 20kg/10kg
4 Box Jump Overs @ 24 inch/20 inch
8 Jumping Lunges
2nd min-
2 Thrusters
4 Box Jumps Overs
8 Jumping Lunges
3rd min-
3
4
8
4th min-
4
4
8
e.t.c.
*Thrusters go up 1 rep every min, the other two movements stay the same.
Keep going until you can no longer achieve the rep scheme within the min.*
B) 10 min to find 10RM deadlift
C) 10 mins of “Cindy”
5 Chin ups
10 Press ups
15 Squats
*Cindy is usually 20 minutes so push hard and move “FAST”!!!*
Workout
A) Turkish Get Ups: 4x 6 each arm
*if comfortable trying to increase load*
B) 4 Rounds for time:
20 Kb swings
18 Kb lunges
16 Kb goblet squats
(all at 24kg/16kg)
14 Box Jumps @ 30inch/20inch
*once you pick up the kb for the swings, the bell is not aloud to be put down
until after the goblet squats otherwise 5 burpees on the spot*
Workout
A) 5 Mins:
Hill Run + Max Burpees in time remaining
B) 4 Sets Of:
5 Negative Chin Ups (underhand)
30 Sec Hollow Body or Hollow Rock
Max Clapping Press Ups
C) 12 Min AMRAP:
15 M-ball Squat Cleans
200m Run
6 Kb Snatches (each hand)
Warm Up
Run 400m
Burpee Broad Jumps
Row 4oom
Burpee Broad Jumps
Skip 400 Singles
Workout
A) For Time:
21-15-9
Over Head Squats
Ring Dips
Sit Ups
B) Max Reps:
3 Minutes: Power Snatch
Rest 2 mins
3 Minutes: Wall Climbs
Rest 2 mins
3 Minutes: Power Snatch
Workout
A) 4 Sets To Find The Heaviest Complex:
6 Deadlifts
2 Hang Power Cleans
6 Front Squats
2 Hang Power Cleans
6 Shoulder To Over Head
2 Squat Cleans
*all without dropping the bar*
B) 6 Min AMRAP:
40 Chin Ups
30 Box Jumps @ 24 inch/20 inch
Max T2B
-Rest 2 Min-
3 Min AMRAP:
30 Push Ups
Max Thrusters @ empty bar
Workout
A) Tabata: Alternating between
Ring Push Ups
Plank with feet on box
B) 20 Min AMRAP:
200m M-ball Run
12 Push Press
24 Box Jumps
12 SDHP
Workout
A) Back Squat: 4-4-4-4
*increasing load*
B) For Time:
21-15-9-6-3
Chin Ups
Thrusters @ 35/20
Kb Swings @ 24/16
Workout
A) With A Partner:
Rowing 40 sec for max distance
– 10 sec to change over –
*Repeat for 6 rounds each*
B) Strict Press: 10/8/6
*increasing weight*
C) 3 Min AMRAP:
Bear Crawl 10m
10 Squats
Bear Crawl 10m
5 Double Kb Push Press
– Rest 1 Min –
*3 rounds*
Workout
A) Emom 7 Min:
6-10 Burpee Box Jumps
B) 10 Min Handstand Practice:
*On Wall/ Free Standing
*Handstand Walking
* Handstand Press Ups
C) “DT”
5 Rounds For Time:
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
@70kg/50kg
