Men/Women Partner Workout: 4 Rounds: 250/230m Row 20 Wall Balls 20/14 15 Toes to Bar 10 Power Cleans 135/85 5 Box Jumps 36″/30″ Beginner: Men/Women Partner Workout: 4 Rounds: 200m Row 20 Wall Balls 14/10 15 Sit-Ups 10 Power Cleans 95/65 5 Box Jumps 24″/16″ Repeat workout from the summer. […]

Men/Women 7 Rounds: 7 Push-Ups 7 Ski Jumps 7 Slams 50/30 7 Strict Pull-Ups 7 Deadlifts 185/105 7 V-Ups 7 Goblet Squats with Slam Ball 50/30 Rest 60 7 Rounds, 7 Reps, 7 exercises. Push the pace.

Men/Women 10 Wall Walk-Ups 20 DB Step-Ups 20% 20″/16″ 30 Burpees 40 DB Front Squats 20% 50 V-Ups 60 Wall Balls 20/14 70 Sit-Ups 80 BW Squats 90 DB Plank Rows 10% (total) 100 Double-Unders/150 Singles Work your way through, heavy on the legs in this workout, take your time […]

6 Week cycle, 1st Week Tuesday: 5 x Full Snatch, Overhead Squat, Snatch Balance @ 75%, if make 4 out of 5 incase weight by 2.5kg next week Build to a max Squat Clean and Jerk, Then drop set: 3×3 minus 20% 3×3 Deficit Snatch Grip Deadlift 100%, increase by […]

Men/Women Strength: 5 Rounds: 8 Shoulder Presses, try to do about 50% of your max jerk, if don’t know your jerk, add or decrease weight until you can barely complete the 8 reps. HIT: 4 Rounds; 10 Toes to Bar 5 1-Arm DB Push Press 30% 10 V-Ups 5 DB […]

Men/Women EMOM: 6 Double-Unders/8 Singles Until you complete: 7 Rounds: 3 Muscle-Ups/5 Pull-Ups 7 V-Ups 10 Push-Ups 14 Wall Balls 20/14 Every minute you will jumprope and then will pick up where you left off. There is no rest built into this workout so be careful to not burn out, […]

Men/Women 6 Rounds: 4min EMOM 500m/470m Row 5 Clean + Reverse Lunge + Shoulder Press 20% 10 DB Weighted Sit-Ups 15 DB Weighted Squats You will have 4 minutes to complete this sequence, it will then repeat itself 6 times. If you do not finish with enough rest, either decrease […]

Men/Women Strength 6 Rounds: 1 Squat Clean + 2 Thrusters + 3 Jerks at 70% of Clean HIT: 2 Rounds: 2 x 80 Double-Under/150 Singles + 6 Muscle-Ups/10 Strict Pull-Ups Rest 90 after 2 rounds 2 x 15 Goblet Squats 70/35 + 10 Box Jumps 24″/20″ Rest 90 after 2 […]

Partner Workout Men/Women 4 Rounds: 20/18 Calories 6 Over the Bar Burpees 8 Thrusters 135/85 10 Roll-Outs 12 Deadlifts 14 Plyo Jumps Enjoy this wonderful partner workout. All done with the same bar and the same weight. Use your bar for the roll-outs too, take your time to keep your […]

Men/Women 1,000/900m Row 100 Double-Unders (200 Singles) 80 Sit-Ups 60 KB Swings 70/35 40 Over the Box Jumps 24″/16″ 20 Power Cleans 135/75 1,000/900m Row Beginner Workout: 500/450m Row 100 Singles 50 Sit-Ups 40 KB Swings 55/25 30 Box Jumps 20″/16″ 20 Hang Power Cleans 95/65 (concentrating on jumping to […]