Category: Uncategorized

Strength
Strict pull up 3×3
Super set
Barbell bent over row 3×3 with 3 sec pause

Metcon
14min AMRAP
400m run
10 burpee box over
1 rope climb 14ft

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

Metcon
OPEN 17.5 WOD
10 rounds for time of:
9 thrusters, 42.5/30.
35 double-unders

Olympic Lifting
1 push press + 1 push jerk + 1 Split jerk

Strength
Deadlift
3×3 70%, 80%, 90%+

Metcon
40, 30, 20, 10
Push up
Kettlebell swing 24/16

Olympic Lifting
Power Snatch
3-3-3-3-3

Metcon
FOR TIME
3 rounds
12 pull up
9 Power snatch 42.5/30
Then 3 rounds
12 toe to bar
9 power clean 52.5/35
Then 3 rounds
400m run
12 burpee onto plate

*No rest between rounds, change own weight after rounds complete

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

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

Metcon
For time
3 rounds
15 shoulder to overhead
50 air squats

Olympic Lifting
Overhead squat
3-3-3-3-3

Metcon
Get as far as possible in 30min
Run 1.6km
30 pull up
30 Kettlbell swing 24/16
30 toe to bar
30 wall ball
30 burpee
400m OH plate carry 20/10
ME rope climb (remaining time)

Strength/accessory
Bularain split squat 3 x5

Single leg romain deadlift
3×5

Metcon
For time
Assault bike 40/30
30 Clusters 45/30
75 DU

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

Metcon
21-15-9
HSPU
OHS 50/35

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

Strength
Squat Snatch
3 x 5 T@G

Metcon
3 Rounds For Time
400m run
25 SDHP 35/25

Finisher
Hollow rocks (6 Rounds)
20sec work 20sec rest

Strength
Back Squat
3×5 65%, 75%, 85%+rep
Super set
BB strict press (taken from the ground)
3 x 5

Metcon
5 Rounds For time
15 Front Squat 45/30
30 Double under

Olympic Lifting
power clean and jerk
5-5-5-5-5

Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super Set
Strict pull up
3 x 5

Metcon
Buy in 20 pull up
Then 5 rounds
20 Kettlebell swings 24/16
15 Toe to bar

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

Metcon
For time
Block run 1.2km
50 wall ball
50 pull up
50 Kettlebell swing
50 toe to bar
50 ground to overhead 45/30
800m run