Workout of the day

1) Back Squat 5x5 @80% of 1rm (0:00, 2:30, 5:00, 7:30, 10:00) 2) 10 Rounds (15 min cap) 14/10 Cal Row 10 HSPU

Compete 8:00 am TBC Rowing 9:00 am Rowing 2,000m row Consider holding your split slightly higher than you did in your 1,000m row (last week) for the first 1,000m of this row to achieve consistency in the last 1,000m then hang on and go hard Metcon Madness 10:00 am 1) 8 x Rounds 10/8 cals 10 x Alt DB Snatch 20 x DB Lunges (10 each leg) 2) 15 x Min AMRAP 10 x DB Step Ups 44m Bear Crawl 10 x Renegade Rows 3) 10 x mins complete 5 x Rounds 10 x DB Deadlifts 10 x Press Ups 15 x Sit-ups (remaining time max burpees)

1) Midline 5x15 second hanging L-sit hold Superset with 10 Good mornings with Barbell Rest 90 seconds between efforts 2) 22 Min AMRAP 150 DU 14 Deadlift 10 Hang Squat Cleans 6 Push Press @ 70/52.5 Share the reps anyway

1) Bench Press 5x7 @75% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 2) For Time (10 min cap) 25 Burpee box Jumps 100 Wall Balls 25 Burpee Box Jumps

1) Snatch 5x3 Snatch Deadlift @80% of 1rm 5x1 Full Snatch @80% of 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30 2) For Time (7 min cap) Grace 30 Clean and Jerk @ 62.5/42.5 (we are going to do this in 2 heats with one person counting and encouraging but not judging to push through this fun but tough workout) Keep the weight manageable as this workout should only take a few minutes. This is a benchmark workout hence there is a prescribed weight for it but it should be done at this weight only if you are confident of finishing in under 5 x mins or the intended stimulus will be missed)

1) Ring Dips 5x3 Weighted Ring Dips Immediately into 8 bodyweight ring dips (scale with 3 x negatives by starting at the top of the dip and slowly lowering to the bottom and then go into 8 banded ring dips) 2) 20 Min ARMAP 200m Run 22m SGL Arm Walking OH DB Lunge (*12m R + 12m L) 5 Bar MU (scale the BMU with burpee jumping pull-ups, burpee pull-ups or burpee CTB)

1) Time cap 8 minutes - 3 rounds for time: Run 200m 10 x Shoulder to Overhead 50 x Double unders 2a) Time cap 5 minutes - Establish a maximum weight for the complex 5 x Hang Squat Clean REST 2 x MINS 2b) In a 2-minute window: 15/12 x Calorie row 15 x Clean (muscle, power, split or full are all acceptable) AMRAP bar over burpees in remaining time 4) 3) 6-minute AMRAP 8 x CTB pull-up (male) / Pull-up (female) 8 x Thruster (45kg/30kg) 8 x Box jump over (24”/20”)

1) Clean and Jerk EMOM 12 mins 1 Full Clean and Jerk @80% of 1RM 2) 9 Min Time Cap 30 SGL Arm Hang DB Clusters (15R+15L) 30/22 Cal Bike or Row 30 SGL Arm Hang DB Clean and Jerk (15R+15L)

Rowing 5 min row @ 20 SPM 4 min row @ 22 SPM 3 min row @ 24 SPM 2 min row @ 26 SPM 1min row @ 28 SPM Session 2: 1,000m row @ 26-28 SPM 2.5 mins rest 1,000m row @26-28 SPM

1) Ring Dips 5 x 5-10 Ring Dips Rest as needed between attempts 2) 16 x min AMRAP Rounds 8 HSPU 2 Rope Climbs 8 HSPU 2500m Row

1) 2x ME Strict Pull Up (3 min rest between attempts) 5 Min Rest 2) 2 x ME Kipping Pull Up (3 min rest between attempts) 3) 15 Min Cap AFAP 150 DU 30 Deadlift 30 Bar Facing Burpees 100 DU 20 Deadlift 20 Bar Facing Burpees 50 DU 10 Deadlift 10 Bar Facing Burpees

1) Snatch 10x2 @75% of 1RM 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30 *Not touch and go 2) 42-30-18 Wall Balls 21-15-9 TTB

1) 7x7 Strict Ring Dips Rest 90 seconds between attempts 2) 18 Min AMRAP 400m Run 10 Box Jumps 20 KB Snatch

1) "Bitch" 10-20-30 GTOH (35/25 you may not drop the bar all reps must me TNG) 15-10-5 OH Squat 2) "I wish i'd stayed in bed" 14 x Min AMRAP 7 x Pull Ups 7 x Front Squats 7 x Power Cleans (50/35)

1) EMOM 5 x Power Cleans @ 80% 2) 20 x Min AMRAP 5 x Pull Ups 5 x Power Cleans 10 x STOH

WOD 1 42-30-18 KB Snatches (24/16) Cals EMOM 10x Mins 5x Sync Burpees WOD 2 AMRAP 9 Mins Thrusters (40/30) 3,6,9,12 etc DU's 10,20,30,40 etc WOD 3 a) Max Clean - both must hit lift - 5 min cap b) Max Front Squats @ weight in part a - 5 min cap

1) 15 x Mins to find a heavy Snatch 2) "Nowheretohide" 15 x Min AMRAP 5 x GTOH whilst your partner does 5 x Burpees then 5 x Thrusters whilst your partner does 5 x Box Jumps

1) EMOM x 10 5 x Deadlifts (try and increase the weight every set whilst maintaining form and position) 2) EMOM x 18 a) 20 x OH Plate Walking Lunges b) 15 x HR Press Ups c) 15/12 x Cals

1) EMOM x 12 Mins 2 x Back Squats (start fairly light and build to a heavy set trying to add weight every couple of mins) 2) 100-80-60-40-20 Double Unders 15-12-9-6-3 GTOH

1) 8RM Push Press 2) @ 50% of the weight complete a max set of Strict Presses 3) in 15 Mins complete 5 x Rounds of: 10 x Single Arm KB Push Press (10 each side) 10 x Goblet Squats 10 x KB Swing

1) 6 x Min AMRAP 15 x Burpee Box Jumps 15 x Cals Rest 3 x Mins 2) 6 x Min AMARP 12 x Pull Ups 12 x Thrusters (40/30kg) Rest 3 x Mins 3) 6 x Min AMRAP 15 x Wall Balls 30 x Double Unders Rest 3 x Mins 4) 6 x Min AMRAP 12 x Hang Power Cleans (40/30kg) 9 x STOH

1) Every 90 secs x 6 sets 5 x Push Press AHAP 2) EMOM x 21 Mins a) Max Cals for 45 secs b) 2-3 Rope Climbs c) Max Push Jerk for 45 Secs

"Nasty Girls" 3 x Rounds 50 x air Squats 7 x RMU (men) 12 x CTB (women) 10 x Hang Power Cleans (60/40kg)

With a Running clock In Pairs build to a heavy clean on 10 x Mins complete 100 x Pull Ups 100 x KB swings 100 x Burpees on 30 x Mins Drop the bar down to about 80% of the heavy clean and complete as many GTOH as possible in the remaining

1) EMOM x 12 Mins 3 x Back Squats @ 75% 2) Ladder going up in 2's Wall Balls Burpee Box Jumps

1) 1 x Snatch Every 30 secs x 10 Mins @ 70-80% 2) In 18 x Mins 5 x Rounds 5 x Power Snatch 10 x HSPU 30 x Double Under

1) 10 x Mins to Build to a heavy Thruster 2) 16 x Min AMRAP 8 x DB/KB Thrusters 8 x Burpees 8 x Pull Ups

1) 21-15-9 TTB Calories Squat Cleans (60/40kg) 2) 10 x Rounds 2 x Length Bear Crawl 10 x KB Snatch (24/16kg)

1) EMOM x 10 Mins 5 x Back Squat @ 70-80% 2) 42-30-18 Sit-Ups 21-15-9 Hang Power Cleans

1) 3 x Rounds 15/12 Pull Ups 15/12 Cal Row 15/12 GTOH (60/40kg) 2) 10 x Min AMRAP 10 x HSPU 10 x Back Squats 10 x Lunges (60/40kg)

1) 2 x Rounds 50 x Box Jumps 50 x KB Snatches 50 x Goblet Squats 50 x TTB 5 x Rope Climbs

1) 5rm Push Press then 3rm Push Press 2) 10-1 Ladder Push Press CTB Pull Ups Power Cleans (@90% of your 5rm push press)

1) EMOM x 10 Snatch + 1 x Hang Snatch + 1 x OHS @ 80% of 1rm Snatch (if you miss a lift do 5 x Burpees) 2) 15 x Min AMRAP 5 x Power Snatch 10 x TTB 15 x Calories

1) 3 x Rounds Using 2 x KB or 2 x DB 20 x OH Lunge Steps 20 x Burpees 2) EMOM x 20 Mins a) 15/12 x Cals b) 20 x KB Snatch c) 50 x DU d) 15 x KB Swings

1a) In 7 x Mins Find a Heavy C&J REST 2 x Mins and change your weights 1b) @80% of weight found in 1a max GTOH in 3 x mins (score = weight x Reps) 2) in 12 x Mins Complete 21 x Front Squats (60/40kg) 12 x Pull Ups 15 x Front Squats 9 x Pull Ups 9 x Front Squats 6 x Pull Ups *** Max Calories row/bike/ski in Remaining Time***

1) 30 secs on 30 secs off x 6 Mins Bar Hang 2) 30 secs on 30 secs off x 6 Mins Handstand Hold 3) 16 x Min AMRAP 8 x HSPU 16 x Sit-Ups 32 x DU

1) 5 x Rounds 500m Row 15 x Burpees 50 x Du's 2) 100 x Hang Power Cleans ***EMOM 3 x Hang Squat Snatches*** (50/35kg)

1) End of the Deadlift Cycle so ... 1RM Deadlift 2) In Pairs 14 x Min AMRAP 4 x Front Squats 3 x STOH 2 x Thrusters (complete a full round whilst your partner rests)

1) E2MOM x 8 Mins Everyone together DB Walking Lunge red line to red line 2) 6 x Min AMRAP 6 x Cals 6 x Burpees Rest 3 x Mins 6 x Min AMRAP 100M Run (4 x Lengths) 8 x DB Lunges (stepping back) Rest 3 x Mins 6 x Min AMRAP 6 x Burpees 6 x DB Snatch

1) EMOM x 10 1 x Power Clean + 1 x Hang Squat Clean @75-80% 2) 21-15-9 DB Squat Clean DB STOH

1) Back Squat 4 x 6 @ 80% 2) 14 x Min AMRAP 7 x Back Squats 7 x Pull Ups 7 x Burpees

1) 5 x Rounds 1 x Min On 1 x Min Off Max Strict Press (40/25kg) 1 x Min On 1 x Min Off Max Cal Row 2) AMRAP x10 Mins 2,4,6,8,10,12....... Power Cleans (60/40kg) Wall Balls (9/6kg)

1) Snatch - Build to a Heavy Triple 2) 12 x Min AMRAP 6 x Pull Ups 12 x KB Swings 24 x Double Unders

1) 50 x Cals 2 x Rope Climbs 10 x GTOH (60/40kg) 2) Beep Test

1) Clean - Find a Heavy Single 2) 16 x Min AMRAP 16 x Pull Ups 16 x Clean & Jerks 16 x Synchro Burpees

1) Back Squat - 5 x 5 AHAP 2) 10 x Rounds 10 x DB Snatches 10 x DB Squats

1) Push Press - Build to a Heavy Triple 2) 3 x 3 @ 90% 3) 15 x Min AMRAP In 15 x Mins 3 x Rounds 10 x STOH 10 x Burpees 10 x TTBs In any remaining time max GTOH

1) Deadlift - 6 x 2 @ 90% 2) EMOM x 20 a) 40 Second Row/Bike/Ski b) 15 x Wall Balls c) 15 x Press Ups d) 8 x Power Cleans

Bank Holiday Monday 9:00 am | 10:00 am | 11:00 am

1) Back squat 5 x 2 75% EMOM x 8 Mins 2) 30-20-10 Front Squats Burpees KB Swings

1) 4-3-2 Rope Climbs 16-12-8 Thrusters 2) Triple GAIN 3 rounds 300m Row 30 x Wall Balls 30 x Double Unders

1) 3 x Rounds 20 x power snatch 40 x Box Jumps 500m Row

1) 5 x sets 1 Power Clean + 1 x Hang Squat Clean AHAP 2) 16 x Min AMRAP 16 x Wall Balls 16 x Power Cleans 16 x Burpees

1) Deadlift 6x2 @ 85% 2) 15 x Min AMRAP 12 x Deadlift 9 x HR Press Ups 6 x Bar MU

1) Front squat 5 x 2 75% EMOM x 8 Mins 2) 12 min time cap 42-30-18 Wall Ball 21-15-9 Box Jumps

1) 7 x DB Squat Cleans (22.5/15kg) 7 x Pull Ups 7 x Calories) 2) 14 x Min Ladder (going up in 1's) Power Cleans (80/55), Front Squats, Burpees

1) Find a Heavy Clean in no more than 7 lifts 2) 16 x Min AMRAP 8 x Cleans 8 x Pull Ups 8 x STOH

Compete 8:00 am 1) 2 x Rounds 50 x DU 20/15 x PU 50 x DU 20/15 x TTB 2) Grace 30 x Clean & Jerks (62.5/42.5) Rowing 9:00 am Rowing 2000m @ S/M 20 1500m @ s/m 22 1000m @s/m 24 500m @ s/m 26 Metcon Madness 10:00 am 1) GAIN TRI : Run Squat Row 2) "Pull my Swing Up" 12 x Min AMRAP 6 x Pull Ups 12 x KB Swings 18 x Jumping Lunges

1) "Snatch my Ring Row" 20 x Min AMRAP 50 x Snatches 50 x Ring Rows 50 x Calories 2) "Clean my Jerk Off" 15 x Min AMRAP 30 x Power Cleans 20 x Split Jerks

1) Back Squat 4 x 10 @ 60% 2) 7 x Min AMRAP 7 x Pull Ups 7 x Burpees 2 x Mins Rest 7 x Min AMRAP 14 x DB Snatches 14 x Wall Balls

1) EMOM x 10 Min 6 x STOH @ 75% 2) 10 x Rounds 1 x Ring MU 3 x Man Makers 5 x HSPU

1) Deadlift 5 x 3 @80% 2) EMOM x 24 a) 16 x KB Swings b) 16/12 x Cals c) 16 x KB Lunges d) Double Unders for 45 seconds

1a) In 7 minutes find a heavy cluster 1b) 21-15-9 Clusters (40/30kg) Toes to bar 2) 10 Minute increasing ladder going up in 1's Power cleans (60/40) Burpees

1) 1RM Front squat 2) 8x Rounds 1x Min max cals 2x Min rest

Come and check out "The Home of Fitness in Norwich"

1) Build to a heavy clean & jerk 2) Partner "Danny" 20x Min AMRAP 60x Box jumps 40x Press ups 60x Pull ups

1) Bench press 5x5 2) 12x Min AMRAP 5-10-15-20-25 Wall balls Cals TTB

1) Build to a heavy snatch 2) 4x Rounds 2x Rope climbs 10x Pull ups 20x DB snatches 400m Run

1) Deadlift 5x5 @ 75% 2) 5 Rounds 10x Deadlifts 50x Double Unders 200m Run

1) 1 RM Back Squat 2) 20 Minute Time Cap 30-20-10 DB Power Cleans (22.5/15) 60-40-20 Air Squats 90-60-30 Double Unders

Compete Class 9:00 am | 10:00 am | 11:00 am 1) EMOM 10x Mins Clean + Hang Clean @ 70-80% 2) 14 x Min AMRAP 10x Deadlifts 5x Hang Power Cleans 200m Run

Compete Class 8:00 am TBC Rowing 9:00 am Rowing 2K Test Metcon Madness 10:00 am TBC Gymnastics 11:00 am TBC GAIN Barbell 12:00 pm TBC

1) 60-40-20 Power Cleans Front Squats 20-40-60 DB STOH Burpees 2) For time 100/70x Cals 150x Double Unders 100/70x Cals

1) Back Squat 5 x 5 @ 80% 2) 3x Rounds 30x KB Swings 30x Goblet Squats 30/25 Cals Rest 2x Mins

1) Deadlifts 7-3-1-5-3-1 2) 21-15-9-9-15-21 Deadlifts Bar Over Burpees

1) 1x Push Press + 1x Push Jerk + 1x Split Jerk to a heavy Set 2) 4x Rounds 25/20 Cals 50x Double Unders 20x Push Press

1) Front Squat 5 x 5 @ 80% 2) "Fran" 21-15-9 Thrusters (42.5/30) Pull Ups