Category: Uncategorized

Metcon 
The chief
For 5 cycles: 
AMRAP in 3 mins of:
3 Power Cleans 60/40 
6 Push-ups 
9 Air Squats 
Rest 1 min between each cycle. 
For each cycle restart the AMRAP.

Gym closed from 2pm 

Technique
Kettlebell clean and press 

Strength
Strict press + Push press + Push jerk 
1-1-1

Metcon
FOR TIME
Buy in 
20 Alt Kettlebell clean and press 24/16 
Then…. 
3 Rounds 
12 deadlift 100/70
9 Pull up 

5.30 – Gymnastics
Pistol Squats and Handstand holds/walk

Strength 
Back Squat 
3×3 70% 80% 90%+

Metcon – 10min AMRAP 
3 Squat snatch 45/30
3 Handstand push up 
6 Squat snatch 45/30
6 Handstand push up
9 Squat snatch 45/30
9 Handstand push up
continue 

Finisher 
4min Max distance OH plate carry. If drop plate ‘out’

Olympic Lifting 
Overhead Squat 
3-3-3-3-3

Metcon 
Monster EMOM 
3 x 10 EMOM 
3 group rotation, pairs in each group 
Even min/odd min 

EMOM 1 10min 
Partner 1: Row 20/15 cal
Partner 2 10 burpee 
*change over each minute 

EMOM 2 10min
Partner 1: Assault bike 15/10 cal 
Partner 2 50 DU 
*change over each minute

EMOM 3 10min 
Partner 1: 14 Wall Ball
Partner 2 12 toe to bar
*change over each minute 

Olympic Lifting
Power clean 
3-3-3-3-3

Strength
Bench Press
3×3 70% 80% 90%+

Metcon
For time 
50 Thruster 20/15
400m run 
30 Thruster 30/25
400m run 
15 Thruster 40/30
400m run 

Finisher 
ME Wall Handstand hold

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

Sots press 
3-3-3-3-3

Metcon
Katie WOD 
20min AMRAP 
Indian file 
5 power clean 50/35  
10 Pull up  
20 Kettlebells swing 24/16

Metcon 
For time 
30/25 AB Cal
25 DB Thruster 22.5/15
30 deadlift 80/60 
40 box jump 20/20

Finisher
3min ME 
Wall climb

Strength 
Squat Snatch
3 x 5 60%/1RM 

Metcon
Run 200m 
10 back squat 60/40
Run 400m 
15 Back squat 60/40 
Run 600m 
25 Back squat 60/40
*break back squats = 20 wall ball 

Olympic lifting 
3 position clean + 2 Front Squats  
1-1-1-1-1

Strength 
Squat clean T@G
3×5 60%/1RM 

Metcon
50-40-30-20-10
Kettlebell swing 24/16
Double under 

Olympic Lifting 
2 Push press + 3 Push jerk
1-1-1-1-1

Mini Murph
For time:
Run, 800 m 
50 Pull-ups 
100 Push-ups 
150 Air Squats 
Run, 800 m

Olympic Lifting
Power clean and jerk
5-5-5-5-5

Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super Set
Row 15sec ME distance 

Back Squats 
3×5 65%, 75%, 85%+rep
Super Set
Assault bike 15sec ME cal

Bench press
3×5 65%, 75%, 85%+rep
Super Set
ME Toe to bar  

Olympic Lifting 
3 postion snatch + 2 OHS 
1-1-1-1-1

Metcon 
AMRAP 40min 
1.2km block run 
20 pull up 
20 wall ball 
20 double under