Welcome back in the box! Let’s work! 

Stay strong and healthy

#strongertogether

WORK OUT

23-17-11 reps for time of:

• Handstand Push-ups
• KB Tater 32/24kg

Welcome back in the box! Let’s work! 

Stay strong and healthy

#strongertogether

10’ AMRAP of:

• 15 DB Snatch 22.5/15
• 10 Toes to bar
• 30 Air Squat


Welcome back in the box! Let’s work! 

Stay strong and healthy

#strongertogether

WORK OUT

5 Rounds for time:

• 1min max cal AB
• 30s amrap KB Snatch 24/16kg
• 30s rest

Welcome back in the box! Let’s work! 

Stay strong and healthy

#strongertogether


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

OUTDOOR POWERLIFTING 

A. Deadlift: 4-5 sets up to heavy 3
B1. KB/DB shoulder press: 4x 8-12/s
B2. Dips (box): 5 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Snatch 5 x 5 @ 20-40% E90s
B. Overhead Squat 5 x 5 @ 50%+ E90s
C1. Shoulder Press 4 x 12 @ AHAFA Rest 1min before C2.
C2. KB Row 4 x 12 @ AHAFA Rest 1min before C1.


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD :

AMRAP 12’

12 DB/KB Hang Cluster
40 DU’s

OUTDOOR POWERLIFTING 

A. Bench Press: 10, 8, 6, 4, 4+
B1. goblet bulgarian split squat: 4x 8-12/s
B2. db KB/DB bent over row: 4x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Clean & Jerk 4-6 x 3 @ 60%+ E90s
B. Power Snatch 8-10 x 1 @ 50%+ E60s
C. Back Squat 4 x 4 @ 70%+ E3MOM


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

4 Rds for Time (T.C. 14’)

32 DU’s (Home : Lateral Jumps)
14 DB/KB Devil Press
10 DB/KB Front Squat
6 DB/KB Push Jerk
2 Wall Walks

OUTDOOR POWERLIFTING 

A. BSQ: 4-5 set up to heavy 3
B1. KB/DB standing Seesaw press: 4 x 16-24
B2. Single arm KB/DB bench row : 4 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Snatch 4-6 x 3 @ 60%+ E90s
B. Power Clean 8-10 x 1 @ 50%+ E60s
C. Front Squat 4 x 4 @ 70%+ E3MOM


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD : For Time (T.C. 11’)

27-21-15-9

DB/KB Squat Clean
V-ups
HRPU


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

Modified version of 21.2

OUTDOOR POWERLIFTING 

A. Back rack reverse Lunge + BSQ: 4 x [10 Lunges, alt + 10 BSQ]
B1. db KB/DB Bench press: 4 x 8-12
B2. db KB/DB bent over row: 4x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Clean 5 x 5 @ 20-40% E90s
B. Front Squat 5 x 5 @ 40%+ Tempo 2020 (2s down, 2s up) E90s
C1. Push Press 4 x 4 @ AHAFA Rest 1min before C2.
C2. DB Rotation Row 4 x 8 @ AHAFA Rest 1min before C1.

[Rest 1-2 min before between C1. and C2.]


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD:

Buy In : 40 Burpees (/Outdoor evtl Run)

AMRAP 10’

8 Unbroken DB/KB Thruster
16 Hollow Rocks
8 HSPU

OUTDOOR POWERLIFTING 

A. Barbell Row: 10, 8, 6, 4, 4+
B1. db KB/DB Push Jerk: 5 x 8-12
B2. Single-Leg Romanian Deadlift: 4 x 8-12/s

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Snatch 8-10 x 1 @ 60%+ E60s
B. Hang Power Clean 4-6 x 3 @ 50%+ E90s
C. Snatch Pull 4 x 3 @ 90%+ E2MOM