Category: Uncategorized

Metcon 
20min AMRAP 
5 Strict pull up 
3 HSPU deficit 20/10 plates
1 Deadlift 90%/1RM 

Strength 
Overhead Squat ,
3×5 40%, 50%, 60%

Metcon
Assault bike 40/30,
150 double under ,
25 Dumbell Thruster 22.5/30 .

5;30pm Gymnastics workshop/progressions

Strength 
Clean and Jerk ,
3×5 40%, 50%, 60% .

Metcon
16min AMRAP
200m run ,
2 Ring muscle up,
2 wall climb ,
200m run ,
4 Ring muscle up,
4 wall climb,
200m run ,
6 Ring muscle up,
6 wall climb,
200m run ,
8 Ring muscle up,
8 wall climb,
continue….

Olympic Lifting
Sots press,
5-5-5-5-5,
Super set ,
Snatch grip Deadlift ,
5-5-5-5-5

Metcon
6 Rounds For time ,
25 Wall ball 10/6 ,
5 Rope climb 14ft.

Olympic Lifting
Overhead Squat ,
5-5-5-5-5

Strength 
Deadlift ,
3×5 40%, 50%, 60%

Metcon
AMRAP 10min ,
6 power snatch 35/25 ,
9 OHS 35/25 ,
12 later bar burpee.

Finisher
For time ,
200 Double under.

Olympic Lifting 
Cluster ,
5-5-5-5-5

Metcon 
Partner WOD
25min AMRAP

Partner A,
200m OH plate carry 20/10,
Partner B,
AMRAP
20m walking lunge,
10 pull up.
Change when partner returns from plate carry.
Score is total AMRAP.

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

For time
5 Rounds
20 DB single hang clean and jerk 22.5/15,
20 box jumps 20/20

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

Metcon 
AMRAP 10min 
2 Power clean 50/35,
2 burpee, 
4 Power clean 50/35,
4 burpee,
6 Power clean 50/35, 
6 burpee,
8 Power clean 50/35,
8 burpee,
10 Power clean 50/35,
10 burpee,
continue….. 

Finisher 
ME 2min 
Toe to bar 

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

Metcon 
For time
400m run,
3 Bar muscle up,
10 Front Squat 50/35,
400m run,
6 Bar muscle up, 
15 Front Squat 50/35,
400m run,
9 Bar muscle up, 
20 Front Squat 50/35,
400m run,
12 Bar muscle up,
25 Front Squat 50/35,
400m run,
15 Bar muscle up,
30 Front Squat 50/35

Olympic Lifting
Jerk 
1-1-1-1-1

Strength 
Deadlift,
5/3/1 75% 85% 95%

Metcon
AMRAP 7min ,
30 Double under ,
10 power snatch 35/25,
*5 lateral bar burpee if DU are broken  

Olympic Lifting
Snatch  
1-1-1-1-1

Strength 
Bench press,
5/3/1 75% 85% 95%

Metcon 
15min AMRAP,
10 push ups,
20 Kettlebell swings 32/24,
30 Air Squats 

Finisher
3min Plank 

Olympic Lifting 
OHS
1-1-1-1-1

Member of the Month WOD – “ANGIE”
Buy in 50 pull up Then,
1.6km run,
60 wall ball,
6 rope climb,
800m run,
40 wall ball,
3 rope climb,
400m run,
20 wall ball,
1 rope climb.