Back Squat, Snatch + Macho man

Kip swing is similar to the toe to bar movement but you only drive into your shoulders and don't bring your legs past waist height.

Hanging on the rig (bar) directly under the bar in a straight line. Drop your full body with no tension in your upper body and just hanging there. Then tense from your lats and upper back keeping your arms fully in the locked out position the release the tension for 1 rep completed.

Holding dumbells a barbell or any weighted item you can perform the reverse lunge. Also can perform the movement body weight. Standing upright you take 1 leg back to a femur length distance. Going up onto your toes then dropping your knee down to the floor and bringing your leg back to standing for 1 rep completed.

Kneeling on one knee in the lunge position with one leg in front. Using the opposite arm to the leg in front stabilising from the front rack push the kettlebell up in a straight line to a full locked out position with your arm next to your ear.

Laying on your back push your lower back into the ground and try and create a bowl with your back and bum breathing your belly button inside you will rock into the top of your back and back onto your bum keeping the hollow position throughout the movement.

The back squat is where you have the barbell positioned on your back or on your traps to be accurate. You then proceed to squat down to below paralell (hip crease below knee) and stand back up.

The hang snatch is the same as the snatch but the starting position of the barbell is from the knee to the top of your hips. You then pull the barbell up to the fully extended catch position above your head.

Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. ... Walk your hands away from the wall and your feet down the wall until you are back in the push-up position. Repeat for the desired number of repetitions.

Starting in the wall walk position complete 1 wall walk and then at the top you are going down until your head reaches the required depth and then press strict back out of it not letting your back curve for 1 rep completed.

The power clean is one part of of the olympic lifts. Starts with the barbell on the floor and in one motion you proceed to pull the barbell to your chest with the elbows high catching the barbell in the receiving position.

Holding the barbell in the front rack position with high elbows and the bar resting on your front deltoids. Then going down into a full squat to depth keeping the high elbows throughout and standing up to the starting position with your hips back into the extended position for 1 rep completed.

Any barbell, dumbell or kettlebell taking it from the shoulders to overhead in one motion. Jerk or press is ok.

The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended.

chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.

Laying down on the your front, drop all the way to the floor and lift your hands up then push back up with your full body hips first to a full press up.

Complete a chest to floor burpee jump up and jump to touch the bar or target on the wall etc.