Author Archives: admin

Strength: Split Jerk Footwork – 15min to Find max Split Jerk   MetCon: Tall Adams Birthday Workout Run 600m 29 Thrusters (42.5/30) 29 KB Swings (24/16) Run 400m 29 Toes 2 Bar 29 Push Press Run 200m 29 Burpees 29 … Continue reading →

Strength: EMOM/15min 1 Full Clean 1 Front Squat 2 Jerk   MetCon: 12min AMRAP 200m run 8 Deadlift (70/40) 6 Hang Power Clean 4 Push Jerk   – Reminder that Friday 10am, 5.15pm, 6.30pm and sat 9.30am are cancelled this … Continue reading →

Strength: Angel Drops 3-3-3-3 Snatch Balance 3-3-3-3 Snatch 3-3-3-3   MetCon: 3RFT 20 Pullups 20 Burpees

Strength: Thruster  5×5   MetCon: For time: 800m run 50 Thrusters (35/20) 40 Toes to Bar 30 Shoulder to O/H (60/40) 20 Walking Lunge (60/40)

Strength: Back Squat 7 x 3   MetCon: 50 Jumping Squats 40 Pullups 30 Wall Ball Shots 20 Pushups 10 Burpee Ball Slams

Strength: Angel Drops 3-3-3-3-3   Snatch Complex: 7 x  – High Hang -Below Knee – Full Snatch   MetCon: 10-1 Power Snatch (50/35) 1-10 Lateral Burpees

Strength: Complex: 5 x 1 Strict Press 3 Push Press 5 Push Jerk   – 3 x Max Rep Push Jerk @ Body Weight   MetCon: 12min AMRAP 8 Knees to elbows 8 Wall Ball Shot (20/10) 16 Jumping Lunges … Continue reading →

Gymnastics: 5 x 3 Skin the Cat – 20 Sec Handstand between Sets   Strength: 5 x 3 Squat Clean – Max Rep Strict Pullups between Sets   MetCon: 4rounds  every 3min: 7 Burpee Ball Slam (20/10) 300m sprint

Strength: Back Squat – 3sec pause 7 x 2   MetCon: 5RFT 5 Ground to Over Head (60/40) 10 Burpee Pullups  

Strength: Stones and Kegs   MetCon: Dereks Birthday Workout: 2 Person Teams 27 Muscle ups/Chest to Bar Pullups 27 Atlas Stone to shoulder 27 Toes To Bar 27 Double Kettle Bell Swings (2x 24/16) 1100m run 86 Partner Burpees

Strength: Snatch Balance 3-3-3-3-3   Snatch 3-3-3-3-3   MetCon: 21-15-9 Hang Power Clean (60/35) Box Jump

Strength: 15min to find Max Deadlift   MetCon: 30 Traget Burpees 200m run 20 Toes to bar 200m run 15 HSPU 200m run 30 KB Swing (24/16) 100m run 20 Toes to Bar 100m run 15 HSPU 100m run

Strength: Back Squat 5-5-5-5-5 Front Squat 7-7-7   MetCon: For time: 900m run 3 rounds of: 15 Pullups 20 Pushups 30 Squats then 900m run

Strength: Split Stance Strict Press 3-3-3-3-3 Split Jerk 3-2-2-1-1-1 Push Jerk 3-3-3-3-3   MetCon: Davids Birthday Workout 3RFT 300m run 7 Power Clean (60/40) 5 Push Jerk 25 Wall Ball Shots

Strength: Clean Complex: Every 90sec x 7 – Clean Pull – High Hang – Below Knee EMOM/10min: 2 x Full Cleans   MetCon: For Time: 20-15-10 Lunge Steps (Front Rack 40/30kg) Toes to Bar Lateral Burpees 

In teams of 2: 800m Run 100 KB Swings (24/16) 50 Partner Burpees 30 Chest to Bar Pullups 10 Ground to Overhead (100/60) 30 Chest to Bar Pullups 50 Partner Burpees 100 Partner WallBalls 800m Run

Strength: Front Squat 3-3-3-3-3   OverHead Squat 3-3-3-3-3   MetCon: 3RFT 3 Clean and Jerk (90/50) 7 Hand Stand Pushups 12 Ring Dips 50 Double Unders

Strength: Push Jerk Complex – 2 Dip and Drive – 1 Push Jerk   Split Jerk 2-2-2-2-2   Bent Over Row 3-3-3-3-3   MetCon: 10min amrap 3 Wall Climbs 10 Ring Rows 15 Jumping Squats

Strength: Back Squat 3-3-3-3-3-3-3 – Slow down, fast up 4:1   MetCon: 3RFT 500 run 21 KB Swings (24/16) 21 Push Ups

Strength: Cleans 3-3-3-3-3 Front rack Lunge 4-4-4-4-4   MetCon: 10-1 Squat Clean (42.5/24) 1-10  Toes to bar  

Strength: Snatch Balance 3-3-3- 1-1   Snatch 10min to find max   MetCon: 5 rounds: Every 3.30 12 Thrusters (42.5/30) 12 Pullups 200m Sprint

Team workout   3 Person teams Two team head to head face off a) 800m run as a team b)During other teams run: Amrap of: 10 Deadlifts (110/70) 15 Pullups 20 Wall Ball Shots – Partial rounds do not count

Strength: Front Squat – 15min to find max – 20 reps at 75% – 20 sec rest after each failed lift   MetCon: 3RFT 400m run 15 Power Snatch (35/24kg) 5 Wall Climbs

Strength: Behind the Head Split Jerk 3-3-3-3-3 Split Jerk 3-3-3-3-3 Bent Over Row (Clean position) 3-3-3-3-3   MetCon: 10-1 WallBall Shot (9/5) 1-10 KB Swing (24/16kg)

Strength: Every 90sec for 10min: – Clean Pull – Hang below knee Clean Pull – Below Knee Clean – High Hang Clean – Push Jerk   MetCon: For time: 5 Burpees 100m run 10 Burpees 200m run 15 Burpees 300m … Continue reading →

Strength: Back Squat – 15min to find max – 20 reps at 80% – 20 sec rest after each failed lift   MetCon: 12min AMRAP 10-20-30m shuttle run 20 KB Swing (24/16kg)

Strength: EMOM/10min 3 Power Clean 1 Jerk   MetCon: 15min AMRAP 6 Deadlift (100/60) 12 Wall Ball Shot 18 Situps

Strength: Front Squat 5-5-5-5-3-3-3 Back Squat – 3 Sec pause 3-3-3 MetCon:

Strength: Behind The Neck Split Jerk 3-3-3 Push Jerk 3-3-3 Split Jerk 3-3-3   MetCon:  

Strength: Snatch Balance 3-3-3-3-3 Full Snatch 3-3-3-3-3 Snatch Deadlift 3-3-3-3-3   MetCon: 7RFT 10 Wall Ball Shots 10 Pullups

Strength: Back Squat 5-5-5-5-3-3-3 Front Squat 3-3-3 – 3 Second pause at the bottom.    MetCon: 10min AMRAP – 24/16kg Kettlebell 5 O/H Lunge RA 5 Push Jerk RA 5 O/H Lunge LA 5 Push Jerk LA 10 KB Swing … Continue reading →