Category: Uncategorized

Metcon 
Back squat 
1 x 20 reps 
50%-55% of 1RM 

Metcon 12min AMRAP
20m Walking lunge 24/16
20 Kettlebell snatch 24/16
20 toe to bar 

Metcon 20min AMRAP 
5 Push up deficit 20/10 plates
3 strict pull up 10/5 dumbbell between legs 
1 Deadlift 90%/1RM 

Finisher
For time
200 Double under

5.30pm – Gymnastics 

For time
50 Kettlebell swing 24/16
50 push press 45/30
50 Bar facing burpee 
50 hang power clean 45/30
20/15 Assault bike cals 
20/15 Row Cals

Olympic Lifting
Sots press
5-5-5-5-5
super set 
Snatch grip Deadlift 
5-5-5-5-5

Strength
EMOM 5min 
6 Alt Front rack lunge 
*taken from the ground 

Metcon 20min AMRAP
Run 200m 
30 squat clean 45/30
30 pull up
400m run 
20 squat clean 
20 pull up 
600m run 
10 squat clean 
10 pull up 
Max effort Front squat 45/30

Olympic Lifting
Snatch balance 
5-5-5-5-5

For time 
Mark P Legends WOD
21,20,19,18,17,16,15,14…
Burpees,
Sit ups,
Air squats

Olympic Lifting 
Cluster 
5-5-5-5-5

Metcon 
25min AMRAP 
400m run 
20 Wallball 
10 Lateral bar burpee
1 Squat snatch 80% of 1RM 

Metcon
AMRAP 12min
Assault bike 35/25
200m Double KB front rack walk 24/16
30 Dumbell snatch 22.5/15
30 Thruster 20/15
20m Handstand walk 
ME rope climb remaining time 

Strength
Strict press
5/3/1 75% 85% 95%

Squat clean
3 x 6 60%/1RM

Metcon
For time 
800m run 
100 sit ups  

Olympic Lifting
Clean
1-1-1-1-1

AMRAP 
28 mins
1 Ring muscle up 
1 Deadlift 100/70
1 HSPU 
2 Ring muscle up 
2 Deadlift 
2 HSPU
3 Ring muscle up 
3 Deadlift 
3 HSPU
… continue

Olympic Lifting
Jerk 
1-1-1-1-1

Technique/Strength 
Split Jerk
3-3-3

Squat Snatch
3 x 6 60%/1RM

Metcon
100 Double under 
25 burpee
75 double under 
20 burpee 
50 double under 
15 burpee 
25 double under 
10 burpee 

Olympic Lifting
Snatch  
1-1-1-1-1

Strength 
Back Squat 
5/3/1 75% 85% 95%

Metcon
For time
20 pull ups 
then
3 Rounds
10 Power snatch 45/30
20 toe to bar 
then 
20 pull ups 

Finisher
3min Plank 

Olympic Lifting 
OHS
1-1-1-1-1

IN HOUSE COMP