Category: Uncategorized

Strength
Bench press
3×3 70%, 80%, 90%+

Metcon 
Assault bike Cal 40/30
30 box jump 20/20
30 Kettlebell swing 32/24
30 shoulder to overhead 50/35
30 bar facing burpee

Strength 
Squat clean
3×10 

Metcon
3 Rounds For time 
20 Single Dumbbell hang clean and jerk 22.5/15
75 double unders 

5.30pm Gymnastics with Will

Metcon 
30min AMRAP
5 Ring muscle up
10 HSPU 
400m run 
10 double kettlebell box step over 24/16 

Olympic Lifting
Snatch balance 
3-3-3-3-3

Strength 
Back squat
3×3 70%, 80%, 90%+

Metcon 
For time
20 Squat snatch 40/25
15 toe to bar 
15 Squat snatch 45/30
15 toe to bar 
10 Squat snatch 50/35
15 toe to bar 

Olympic Lifting
3 position clean 1-1-1-1-1

Strength 
Deadlift 3×3 70%, 80%, 90%+

Super set 
Strict pull up 3×3 

Metcon
For Time
5 Rounds 
10 Chest to bar Pull up 
12 SDHP 35/25
15 Push press 

Olympic Lifting 
3 position Snatch 
1-1-1-1-1

Metcon
800m run 
50 Double under 
600m run 
50 double under 
400m run 
50 double under 
800m run 
50 sit up 
600m run 
50 sit up 
400m run 
50 sit up 

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

Metcon
14min AMRAP
3 Deadlift 85%/1RM 
3 Strict HSPU
3 Rope climb 16ft

Metcon 
E3MOM (4rounds,12min)
400m run 
ME Thruster 42.5/30

Rest 3-4min 

E2MOM (5rounds,10min)
20m single dumbbell overhead walking lunge 22.5/15
ME Russian Kettlebell swing 32/24

Olympic lifting 
Death by squat clean 60/4

Strength
Seated dumbbell strict press
3×5

Metcon 
For time 
20 Ground to overhead 45/30
20 Toe to bar 
Assault bike RPM reach 110/90
15 Ground to overhead 45/30
15 Toe to bar 
Assault bike RPM reach 110/90
10 Ground to overhead 45/30
10 Toe to bar 
Assault bike RPM reach 110/90

Olympic Lifting 
Push press + push jerk + split jerk 
1-1-1-1-1

Technique 
Deadball/sandbag ground to shoulder 

Metcon
For Time 
150 Double under 
50 Wall ball 
50 pull up 
50 box jump 20/20
5 Sandbag ground to shoulder 90kg/50kg 

Olympic Lifting
Death by squat snatch 60/40

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

Metcon
5 Rounds For Time 
9 Shoulder to overhead
21 KB swing 32/24

Finisher
Tabata 
20sec work 20sec rest 
Hollow rocks

Olympic Lifting 
Snatch grip Deadlift
5-5-5-5-5

MEMBER OF THE MONTH WORKOUT
THE DARIO 
25min AMRAP 
6 Teams 
Row 20 cal 
15 deadlift 80/60
20 wall ball