11 Jan 2019

Part 1)
Power Snatch – Build up to a 3RM touch and go

Part 2)
800m Run
10 Snatch’s at 40/30
600m run
10 Snatches 50/35
400m run
10 Snatches 60/40
200m run
10 Snatches 70/50
Note: Both Power Snatch + Squat Snatch will count

10 Jan 2019

Part 1)
Turkish Get-Up
10 minutes – choose a weight and keep moving for 2 reps at a time on each side

Part 2)
From 0-5 mins, as many reps as possible.
3,3,6,6,9,9,12,12…..
Ring Push-ups
US KB Swings (24KG/16KG)

5-7 mins – rest

From 7-12, as many reps as possible of:
3,3,6,6,9,9,12,12…..
Knees-to-Elbows
Pistols Squats/Jump Lunges

12-14 min rest

14-19 min as many reps as possible of:
10-20-30-40-50-60-70
Double Unders
Sit-Ups

09 Jan 2019

Part 1)
10 minutes of Handstands w. a partner
30 seconds work/30-60 second rest

Part 2)
15 minute EMOM
Min. 1: 18/15 cal row/Assault Bike
Min. 2: 10 Front Squats 60/40
Min. 3: 10 Burpee Box Jumps (20 in.)
*Each of these needs to be complete by the 40-45 second mark to push on to the next station.

08 Jan 2019

Part 1)
Deadlift 5-5-5-5 (reset – i.e no touch and go)

Part 2)
3 Rounds for time:
Run 400 meters
20 Deadlifts @ 80kg/60kg

07 Jan 2019

Part 1)
6 x 3 minute rounds:
Option A: 3 Negative Pull-Ups / 5-10 Push-Ups
Option B: 3 Weighted Pull-Ups/ 3 Weighted Ring Dips
Option C: 1-5 Weighted Muscle-Ups

Part 2)
Kipping
Every minute on the minute for 10 minutes:
Odd minutes: 10-15 Handstand Push-Ups/Dumbell Push Press
Even minutes: 5-10 Kipping Ring Muscle-Ups/Bar Muscle-ups/Chest-to-bar/Pull-up/Ring Rows/Toes-to-bar

06 Jan 2019

Part 1)
Overhead Squat 10-10-10

Part 2)
4 x 3 minute AMRAPS
Each with 3 minutes rest in between
1. As many rounds as possible in 3 minutes of :
Toes-to-bar
2. As many rounds as possible in 3 minutes of:
Burpee’s
3. As many rounds as possible in 3 minutes of:
Wall Ball Shots @ 9kg/6kg
4. As many rounds as possible in 3 minutes of:
Assault Bike Cals

04 Jan 2019

Part 1)
3 Power Clean + 3 Front Squat + 3 Push Jerk
– Build up to the heaviest possible weight for the complex

Part 2)
“Macho Man”

EMOM for 20 minutes:
3 Power Clean
3 Front Squat
3 Jerk

OR

Intermediate Macho Man
20 minutes
Odd minutes: 3 Power Cleans + 3 Front Squats + 3 Jerks
Even minutes: 45 second Row (Cals)

03 Jan 2019

Part 1)
16 minutes for quality
5 L-Sit to Planche w. 5 second pause in each position
5 Front/Back Lever Pulls w. 5 second pause in each position
30 second back planche.

Part 2)
Partner Workout – 15 minute AMRAP
Partner 1: Run 300 meteres
Partner 2: As many reps as possible while partner is running of:
10 Burpee’s
10 Russian Kettlebell Swings @ 32kg/24kg
*When partner gets back from run, switch. Pick up where your partner finished.

01 Jan 2019

Part 1)
Overhead Squat 10-10-10

Part 2)
21-15-9 reps for time of:
Devils Press @ 2 x 15kg/10kg OR Double Kettlebell Snatch @ 2x16kg/2 x 12kg
Dumbbell Thruster 2 x 15kg/10kg OR Kettlebell Thruster @ 2 x 16kg/2 x 12kg

30 Dec 2018

Part 1)
Handstand work

Part 2)
3 Rounds for as many reps as possible in 2:30
25/20 Cal Row
50 Double Unders
Max Handstand Push-Ups
– 2:30 rest between rounds