Category: Uncategorized

Metcon –
Assault bike Cal 40/30,
30 Chest to bar pull up,
30 Thruster 45/30,
Row calories 40/30 ,
30 Kettlebell swing 32/24

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

Strict Press,
3×3 70%, 80%, 90%+

Metcon –
Death by 
Power clean 60/40,
Push up on barbell 

5.30pm Gymnastics with Will
GymnasticsStrength/ Primer,
3 sets:
30 sec each exercise –
-Dish hold 
– dish flutter kick
– 10 tricep pushups (3 second lower down)
Skill:
10 mins of Skin the cat
10 mins of bar muscle up
– Hollow rocks into transition position
– Using box (jump away/work on swing under bar)
– Band as assistance (only for those who are close)

Metcon –
30min AMRAP –
5 strict pull up,
10 Overhead Plate sit up 15/10,
400m Sandbag carry ,
10 Double Kettlebell front Squat 24/16

Olympic Lifting –
Snatch balance,
3-3-3-3-3

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

Metcon –
5 Rounds For Time,
400m run ,
50 double under,
10 Single dumbbell overhead squat 22.5/15,

Olympic Lifting –
3 position clean,
1-1-1-1-1

Strength 

Deadlift 

3×3 70%, 80%, 90%+

Metcon –
For Time –
5 Rounds –
20 single Kettlebell clean and jerk 24/16,
3 rope climb 16ft 

Olympic Lifting –
3 position Snatch,
1-1-1-1-1

MEMBER OF THE MONTH
‘Mauro’
Partner WOD –
Buy in –
100 OHS 20/15,
Then –
5 Rounds –
12 power clean 60/40,
40 wall ball 

Accessory
Barbell good morning –
3×10

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

Metcon 
For time –
20 Ground to overhead 45/30,
Assault bike RPM reach 110/90,
20 pull ups ,
Assault bike RPM reach 45/30 110/90,
10 Ground to overhead 45/30,
Assault bike RPM reach 110/90,
10 pull ups ,
Assault bike RPM reach 110/90,

Technique – Double under 

Metcon 
30min AMRAP –
200m run,
40 Double under,
5 Wall climb,
10 strict pull up

Olympic lifting 
Clean –
5-5-5-5-5

Technique – Rope climb 
Technique – Squat clean 

Metcon
18min AMRAP –
3 Squat clean T&G 70/50,
3 Strict HSPU,
3 Rope climb 16ft

Olympic Lifting 
Snatch –
5-5-5-5-5

Strength
Back squat –
3×5 65%, 75%, 85%+rep
Super super set –
20m walking lunge 

EMOM 6min 
3 muscle up or 4 bar muscle up or 5 strict pull up 

Metcon 
8 min AMRAP –
1 Thruster 50/35,
2 Toe to bar,
2 Thruster 50/35,
4 Toe to bar,
3 Thruster 50/35,
6 Toe to bar,
4 Thruster 50/35,
8 Toe to bar,
continue….

Finisher 
3min –
Wall sit 

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

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

Metcon
5 Rounds For Time –
200m Overhead plate carry 20/10 –
20 KB swing 32/24

Finisher
Tabata, 8 x 20sec work 20sec rest –
Hollow rocks 

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

Murph 
1.6km run 
100 pull ups
200 push ups 
300 Air squats 
1.6km run