Category: Uncategorized

Strength 
Squat clean T&G
3×5 40%, 50%, 60%

Metcon
3 Rounds For time 
9 Squat snatch 45/30
75 Double under

Finisher 
Tabata 6 rounds
Hollow Rocks
20sec work
20sec rest

Metcon
18min AMRAP 
3 Ring muscle up
10 HSPU
400m run 

Olympic Lifting
Cluster 
5-5-5-5-5

Strength 
Power Snatch 
3×5 40%, 50%, 60%

Metcon 
PARTNER WOD
14min AMRAP
10 deadlift 100/70
12 lateral bar burpee
4 rope climb 16ft

Olympic Lifting
Strict press + 2 push press + 3 split jerk 
1-1-1-1-1

Strength 
Push jerk 
3×5 40%, 50%, 60%

Metcon
30-25-20-15-10
Front squat 20/15
Push press 
Thruster 

Olympic Lifting
Snatch grip deadlift deficit 
5-5-5-5-5

Strength
Deadlift
3×5 40%, 50%, 60%

Metcon
For time
Buy in 20 burpee
Then..
5 Rounds
20 Kettlebell swing 24/16  
10 toe to bar 

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

MEMBER OF THE MONTH WOD 
“The Stewy”
Partner WOD 
5 Rounds For time 
40 hang power clean 45/30
100 Double under 
20 HSPU 

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

For time 
5 Rounds
9 deadlift + 7 power clean + 5 front squat 50/35
8 bar muscle up 
*200m run if barbell complex is broken 

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

Metcon
3 Rounds for time 
12 Hang to shoulder to overhead 45/30
16 Front rack lunge 45/30

Core Finisher 
1min each side 
Side plank dumbbell OH raised 
+
1min plank 

Olympic Lifting
Hang clean
1-1-1-1-1

Metcon
For time 
1.6km run 
50 pull up 
50 sit up 
50 box jump 
20m handstand Walk 
400m run with wall ball 
50 wall ball squat clean

Olympic Lifting
Jerk 
1-1-1-1-1

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

Deadlift 
5/3/1 75% 85% 95%

Metcon
7min AMRAP
30 Double under 
10 HSPU 

Olympic Lifting
Hang snatch  
1-1-1-1-1

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

For time 
5 Rounds
20 Wall ball 
15 Kettlebell swing 32/24
10 Toe to bar 

Olympic Lifting 
OHS
1-1-1-1-1

Partner WOD 
15min AMRAP
20 synch burpee
20 synch sit up 
20 pull up*

*share reps 

Then
10RM Front Squat