10 minutes to practice Muscle Ups (Bar or Rings). Work by yourself, teams of 2 or 3. then, 90 seconds work/rest for highest rep round. Exercises to complete for rounds: 1,3,5: Max Calorie row 2,4: Max Overhead Bar/Plate Lunges Men:30or25kg Ladies: 25or20kg *post total reps complete then Finish with Bar Rollouts (20-30 Reps)
Run 400m 15 Power Cleans Run 400m 12 Power Cleans Run 400m 9 Power Cleans Run 400m 6 Power Cleans Run 400m 3 Power Cleans *Power Clean weight needs to increase each round. Post total weight lifted for whole workout.
20 minutes to work on and build to Bench Press 3RM: Heavy 3 Bench Press (ascending weight each round) immediately followed by 6 plyometric pushups. Finish with: 1 Minute on, 1 minute off, X3: Max KB Swings 28/20kg in 60 seconds. *Aim for 30 reps each set
30 KB Single Arm Overhead Squats 24/16kg 10 Box Jumps 24 Handstand Pushups 20 KB Overhead Squats 20 Box Jumps 24 Handstand Pushups 10 KB Overhead Squats 30 Box Jumps For Time
Without Dropping KB’s- 10 KB Walking Lunges 15 Stiff Legged KB Deadlifts *Find heaviest weight in 20 minutes *Post total weight combined as KB Pair Finisher: 7 minute amrap 7 Power Cleans 40/ 30kg 7 Push Press 40/30kg 7 Burpee Over Bar * Try not to drop the bar for the 7 Reps Short workout,…
Partnered workout, alternating work: Complete workout as a list: sharing reps between partners until complete: 10 Turkish Getups 24/16kg 20 Sumo Deadlift 70/50kg 30 CTB Pullups (strict) 40 Calorie Row 50 Goblet Squats 24/16kg 60 Lateral Box Jumps Overs 50/40 50 Goblet Squats 24/16kg 40 Calorie Row 30 CTB Pullups (strict) 20 Sumo Deadlift 70/50kg…
Partners alternate through exercises, you should swap between 2 exercises and 1 exercise each round. 15mins: 15 Toes to Bar 1 lap Overhead Plate Lunge 25/20kg 200m Run *15-20 minutes, timer continues, finish the round you are on from above workout then in time remaining complete: 1 for 1 Snatch 50/40kg until 20 minute mark….
“Kalsu” aka “Sorry, Not Sorry” On the minute, perform 5 burpees and a max set of 60kg/43kg Thrusters (Squat and Push Press). Keeping this pace till you complete 100 total thrusters. There will be scaling options like everyday. Let’s get it!
30 Bar/Ring Muscle Ups for time *10 minute cap Partnered workout: Partner #1 completes: 25 Wall Balls 15 KB Swings @ 24/16kg Whilst, partner #2 completes: Scapula Protraction Hold 20 minute cap. Try for 3 rounds each.
700m Run (5 Rounds) 15 Ring Row/Bent Over Rope Rows @ 1/2 Bodyweight 15 Top to Top Box Jumps 30 Situps 700m Run
