Category: Uncategorized

Strength –
Deadlift
3×3 70%, 80%, 90%+.

Metcon  –
For time –
25 Double dumbbell clean and jerk 22.5/15
35/35 Box Jumps, 20/20 in

40/30 Assault Bike Calories

GALLAGHER and McDONALD –
2 rounds –
200m run,
16 KB swings (24kg/16kg),
16 pull-ups,
16 front squats (50kg/30kg),
200m run,
14 KB swings (24kg/16kg),
14 pull-ups,
14 front squats (50kg/30kg),
200m run,
12 KB swings (24kg/16kg),
12 pull-ups,
12 front squats (50/30kg).

PTE Galagher and LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August 2012.

Strength –
Bench press,
3×3 70%, 80%, 90%+
Super Set,
Dumbbell lateral raise,
3×3

Metcon – 
For time, 
3 rounds,
12 Hang shoulder to overhead 45/30, 
12 back squats 45/30,
12 lateral bar burpee.

Olympic Lifting  –
Power Snatch,
3-3-3-3-3

Technique –
Kipping pull up/butterfly,

Strength –
3 x 5 strict pull up 

Metcon,
FOR TIME –
3 rounds,
15 pull ups,
20 front squat 40/30,
Rest 2 min –
3 rounds,
15 hang power clean 40/30,
20 alt lunge.

Olympic Lifting –
Power clean,
3-3-3-3-3

7.30am Class only!

Metcon –
For time,
Buy in,
30 burpee,
Then –  
5 Rounds,
20 deadlift 60/40,
14 push up,  
12 toe to bar,  
Buy out,
50 air squats 

Metcon 
Run 1.6km 
30 pull up
30 Kettlbell swing 24/16
30 toe to bar 
30 Double under 
30 burpee
Block run 1.2km
ME rope climb (remaining time)

Strength
Bulgarian split squat 3 x 5

Metcon
20min AMRAP
30 sit up
20 wall ball
10 SDHP 40/30
rest 5 min
8min to find
1 RM power snatch

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

Metcon
21-15-9 
Deadlift 100/70
Kettlebell Gobelt squat 24/12
Push up  

Olympic lifting 
3 position clean + 2 front squats  
1-1-1-1-1

Strength 
Squat Snatch 
3 x 5

Metcon 
AMRAP 8min
4 OHS 45/30
4 C2B
8 OHS
8 C2B
12 OHS
12 C2B 
continue…

Finisher
Hollow rocks (6 Rounds)

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

Metcon 
25min AMRAP
200m OH plate carry 20/10
50 Double under
15 burpee onto plate 
10 toe to bar 

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 calories

Bench press
3×5 65%, 75%, 85%+rep
Super Set
ME strict pull up 

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

For Time 
Block run 1.2km 
100 burpees 
100 wall ball 
100 Kettlebell swings 24/16
100 sit ups 
100 box overs 20/20
100 air squats 
100 high fives 😉