A - Hang Power Snatch
B – 15 minutes work
Stones x 2 each shoulder
Tyre flips x 3
Bear crawl x 30m
Farmers walk x 20m
rest 3min
C – For time
Wallballs – 20.18.16.14.12.10.8.6.4.2
V-Snaps – 2.4.6.8.10.12.14.16.18.20
A - Shoulder mobility
B – ‘Odds and Evens’
On the minute Push press, On the 30sec Back squat for 16minutes
Push Press – 4
Back Squat – 10
C1 – 7 Min AMRAP
Burpee box jump x 5
DU/Skip x 10/30
rest 60sec
C2 – 6 Rounds 1 Kettlebell
KB Swings x 6
SDHP x 6
Front squat x 6
A - Deadlift 3 x 3
B - Strict pullups 3 x 3
C – 15min AMRAP
Deadlift x 5
Lateral jump over the bar x 10
KTE x 15
A - DU tech
B – Tabata (20 seconds work 10 seconds rest) 6 rounds
Ring Rows
Slamballs
C – In teams of two complete
Run 600m
150x wall balls
50x burpees
150x double unders
50x high five push ups (together)
Run 600m
A - Push Press 5 x 5
B - HSPU Progressions
C – 6 Rounds for total time
Pullups x 9
Broad Jumps x 12m
Wallballs x 15
Rest 1 minute
A - Olympic lifting or Back Squat 6 x 3-4 reps
B – KB Swing tech
C – “Pushing HELEN”
3 Rounds for time
Run/Row x 400m
KB Swing x 21
HR Pushups x 12
A - Double Under- tech warm up
Hang Power Clean -tech
Push press-tech
B - 3 sets of 2x Hang power clean + 1x push press (heavy)
C – “3 girls at once”
“GRACE”
Clean and Press x 30
“ANNIE”
50-40-30-20-10
Double Unders (scaled version 25-20-15-10-5)
Sit Ups
“GRACE”
Clean and Press x 30
A – Deadlifts 5 x 5
B -”BRADLEY”
10 Rounds for time
Run x 100m
Pullups x 10
Run x 100m
Burpees x 10
Rest 30sec
A - Shoulder/Thoracic mobility
B - Strict press 5 x 5
C – Pull up/kipping technique
D – “BARBARA”
5 rounds for time
20x pull up/sdlhp
30x push up
40x sit up
50x squat
A - Hip mobility
B - Deadlift x 5 OTM for 5min
C - Rope climb tech
D – 5 Rounds for time
Pullups x 10
KB Swings (heavy) x 15
Rope climb x 1