Workout

A) You have 3 minutes to run 400m

then Max chin ups in time remaining

-Rest 90 sec-

*repeat for another two rounds, three rounds in total*

 

B) 3 sets/Not for time:

10-15 Ring push ups

10 Strict press

-rest 60 sec-

 

C) 7 min AMRAP:

4 Deadlifts: Male@ body weight/ Female@ half body weight

8 Air Squats

12 Lateral Jumps Over Bar

Workout

A) Strict Press: 4-4-4

Push Press: 3-2-1

 

B) 3 Rounds For Time:

10 Hollow Rocks

15 Unbroken Thrusters@ 42kg/30kg

20 HR Push Ups

25 Unbroken Kb Swings@ 24kg/16kg

 

Workout

A) 6 Min AMRAP:

5 M-ball Cleans

20 Mountain Climbers

 

B) Fort Time:

Buy In- 500 m Row

25 Wall Balls

10 Kb Snatches -R arm

25 Wall Balls

10 Kb Snatches -L arm

25 Wall Balls

10 Kb Snatches -R arm

25 Wall Balls

10 Kb Snatches L arm

Buy Out- 50 Sit Ups

 

Workout

A)  Choose either option 1 or 2

#1: 4 sets of-

10 Bent Over Row

Max Strict Ring Dips

60 sec Plank

#2: 10 Min to find heaviest Complex-

3 TNG Cleans

2 Front Squats

1 Shoulder To Over Head

*Practise for “Wild Card”!!*

 

B) 4 Rounds for time:

15 Kb SDHP @ 24kg/16kg

10 Hang Squat Cleans @ 50kg/30kg

5  (each arm) Single Kb Push Press @ 24kg/16/kg

*EMOM= 4 lateral burpees over bar/start the first minute with burpees* 

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)

One-Arm Kettlebell Snatch

 

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