Category: Uncategorized

Metcon 
E3MOM (4rounds,12min)
400m run 
ME Thruster 42.5/30

Rest 3-4min 

E2MOM (5rounds,10min)
20m single dumbbell overhead walking lunge 22.5/15
ME Russian Kettlebell swing 32/24

Olympic lifting 
Death by squat clean 60/4

Strength
Seated dumbbell strict press
3×5

Metcon 
For time 
20 Ground to overhead 45/30
20 Toe to bar 
Assault bike RPM reach 110/90
15 Ground to overhead 45/30
15 Toe to bar 
Assault bike RPM reach 110/90
10 Ground to overhead 45/30
10 Toe to bar 
Assault bike RPM reach 110/90

Olympic Lifting 
Push press + push jerk + split jerk 
1-1-1-1-1

Technique 
Deadball/sandbag ground to shoulder 

Metcon
For Time 
150 Double under 
50 Wall ball 
50 pull up 
50 box jump 20/20
5 Sandbag ground to shoulder 90kg/50kg 

Olympic Lifting
Death by squat snatch 60/40

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

Metcon
5 Rounds For Time 
9 Shoulder to overhead
21 KB swing 32/24

Finisher
Tabata 
20sec work 20sec rest 
Hollow rocks

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

MEMBER OF THE MONTH WORKOUT
THE DARIO 
25min AMRAP 
6 Teams 
Row 20 cal 
15 deadlift 80/60
20 wall ball 

Metcon 
Back squat 
1 x 20 reps 
50%-55% of 1RM 

Metcon 12min AMRAP
20m Walking lunge 24/16
20 Kettlebell snatch 24/16
20 toe to bar 

Metcon 20min AMRAP 
5 Push up deficit 20/10 plates
3 strict pull up 10/5 dumbbell between legs 
1 Deadlift 90%/1RM 

Finisher
For time
200 Double under

5.30pm – Gymnastics 

For time
50 Kettlebell swing 24/16
50 push press 45/30
50 Bar facing burpee 
50 hang power clean 45/30
20/15 Assault bike cals 
20/15 Row Cals

Olympic Lifting
Sots press
5-5-5-5-5
super set 
Snatch grip Deadlift 
5-5-5-5-5

Strength
EMOM 5min 
6 Alt Front rack lunge 
*taken from the ground 

Metcon 20min AMRAP
Run 200m 
30 squat clean 45/30
30 pull up
400m run 
20 squat clean 
20 pull up 
600m run 
10 squat clean 
10 pull up 
Max effort Front squat 45/30

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

For time 
Mark P Legends WOD
21,20,19,18,17,16,15,14…
Burpees,
Sit ups,
Air squats

Olympic Lifting 
Cluster 
5-5-5-5-5

Metcon 
25min AMRAP 
400m run 
20 Wallball 
10 Lateral bar burpee
1 Squat snatch 80% of 1RM 

Metcon
AMRAP 12min
Assault bike 35/25
200m Double KB front rack walk 24/16
30 Dumbell snatch 22.5/15
30 Thruster 20/15
20m Handstand walk 
ME rope climb remaining time