Category Archives: Uncategorized

Strength: Push Press 3-3-3 Push Jerk 3-3-3   MetCon: For time.. 10min AMRAP.. 10 KB Snatch LA (24/16kg) 10 KB Snatch RA 40 DUs Reminder that i am in Amsterdam until 28th. Please contact on e-mail as phone will be … Continue reading →

Strength: Back Squat 5-5-5-3-3-3   MetCon: 15min AMRAP of: 200m Sandbag Run 12 C2B Pull Ups 12 Box Jump 24″/20″ Reminder that i am in Amsterdam until 28th. Please contact on e-mail as phone will be unavailable. 

Strength: Every :90s for 15min 3-pos Clean + 1 Jerk (low to high)   MetCon: “Elizabeth” For time.. 21-15-9 Clean (60/40kg) Ring Dips Reminder that i am in Amsterdam until 28th. Please contact on e-mail as phone will be unavailable. 

Strength: Every :90s for 15min 3-pos Snatch (low to high)   MetCon: 10min AMRAP of.. 6 Power Snatch (52.5/35kg) 9 TTB 12 Burpees Reminder that i am in Amsterdam until 28th. Please contact on e-mail as phone will be unavailable. 

Strength: Clean & Jerk 15min to find max or heavy MetCon: “DT” 5 Rounds for time.. 12 Deadlift (70/45kg) 9 Hang Power Clean 6 Push Jerk Reminder that i am in Amsterdam until 28th. Please contact on e-mail as phone … Continue reading →

Strength: Sled Run Minimum 5 sets   MetCon: 3RFT 1 Long Lap (Once around, up the ramp and down the stairs) 10 Clean and Jerk (70/50) 20 Wall Ball Shots

Strength: Overhead Squat 3-3-3-3-3 Back Squat 5-5-5   MetCon: 3RFT 200m KB Run (24/16) 15 KB Squat 15 KB Swing 15 KB Push Press 

Strength: EMOM/12min 1 Power Snatch 1 Full Snatch   MetCon: 4RFT 10 Ring Dip 15 Power Snatch (40/30) 300m run

Skill: Back Squat 4-4-4-2-2-2   MetCon: 12min AMRAP 7 Muscle Up / MU rows 14 KB Swing (32/24) 21 Jumping Squats

Skill: Muscle Up Drills   MetCon: “Daniels Birthday Workout” 5 Rounds: 12 Pullups 6 HSPU 12 Box Jump (30″/24″) then 94 Double Unders  

Strength: Thruster 3-3-3-3-3   MetCon: 2 Person Teams: 5RFT 30 Stone to Shoulder (53/42) 30 Toes to Bar 30 Partner Burpees

Strength: EMOM/12min High Hang Snatch Below Knee O/H Squat   MetCon: 15 Burpees 25 Hang Power Clean (50/30) 35 Push Jerk 45 Wall Ball Shots 55 Squats 65 Double Unders

Strength: Front Squat 3-3-3-3-3 Back Squat 5-5-5   MetCon: Helen 3RFT 400m Run 21 KB Swing (24/16) 12 Pullups

Strength: Split Jerk 3-3-3-3-3 Push Jerk 2 x Max reps at 75% of Max   MetCon: Ashlieghs Birthday Workout 600m run 25 Double Unders 25 Pullups 25 Single Arm KB Push Jerk (24/16) 25 KB Swing 25 Burpee – Med … Continue reading →

Strength: Back Squat 5-5-5-5-5 Front Squat 3-3-3   MetCon: For time: 50 Double Unders 100m Sprint 75 Double Unders 200m Sprint 100 Double Unders 300m Sprint 15 Pushups 100m Sprint 20 Pushups 200m Sprint 30 Pushups 300m Sprint

Strength: EMOM/12min 1 Power Clean 1 Hang Squat Clean 1 Push Jerk   MetCon: 5RFT 5 Squat Clean to Thruster (60/40) 10 Chest to Bar Pullups

Strength: Tyre Flips   MetCon: 10min to Complete: 900m run Max rounds: 1-10 Clean and Jerk (60/40) lateral Burpees 10min to complete: 900m run Max Rounds: 5 Tyre Flips 10 Ball Slams 10min to Complete: 900m run Max Rounds: 5 … Continue reading →

Strength: Weighted Pullups 3-3-3-3-3   Handstand Pushup 5x Max Strict   MetCon: “Kelly” 5RFT 400m Run 30 Box Jumps 30 Wall Ball Shots

Speed: 5 x 100m sprint – 2min turn around   Gymnastics: HandStand/Skin the cat 3 rounds Alternating   MetCon: 21-15-9 Deadlift (140/90) Box Jump (30″/24″)  

Strength: Back Squat – Slow Down/Fast up 5 x 3 then 3×1 – Heavy walk out before each set   MetCon: 5RFT 5 Power Snatch (60/40) 10 Pullups/3MU’s 15 KB 1arm Jerk (24/16)

Gymnastics: Pistol Squat   Strength: Complex every 90sec x 7 -Full Clean -Hang Clean -Push Jerk   MetCon: For time: 50 Double Unders 40 Toes to Bar 30 Squat Cleans (50/35) 20 Burpees 10 HSPU 300m run – 2min rest … Continue reading →

Strength: Back Squat 10-9-8-7-6-5-4-3-2-1   MetCon: 10-1 KB Lunge (2×24/16) KB Jerk -1 wall climb every 60sec

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