Category: Daily WOD

Metcon
16min AMRAP
Run 400m
6 Bar muscle up
3 Squat clean

Strength
8min to find a
5 RM cluster

Strength
Bench press
3×5 65%, 75%, 85%+rep

For Time (12min cap)
Row 1km
30 Toe To bar
25 deadlift
20 DB thruster

Skills/Technique/strength
Strict pull up 3 x 5 or
Kipping/butter fly pull up technique

Metcon
18min AMRAP
5 pull up
10 push up
15 air squats
20 double under

5:30pm OPEN GYM, STRETCH, CORE

Metcon
16min AMRAP
12 Toe to bar
15 hang power clean
12 front rack lunge

Finisher
Assault bike
1min ME calories

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Metcon
Buy in
400m run
then
21, 15, 9
pull up
KB swing
buy out
400m run

Finisher
2min ME V-up

Welcome back if you have been on holidays!! You will notice we have not provided a RXD weight on the metcon movements. This is an opportunity for you to either settle back into your training after having a bit of time off and or to really focus on your form and technique as this will be a huge focus of the month of January. Please discuss you loads with a coach at the sessions if you are not sure.

Strength
Back squat
3×5 65%, 75%, 85%+rep

3 x 1
1 Strict press + 2 push press + 3 push jerk

Metcon
4 rounds for time
15 wall ball
20 sit up

Metcon
25min AMRAP
400m run
20 burpee
20 wall ball
20 KB swing 24/16