Comment

Group Workouts for the Week of March 18 2019

GROUP CONDITIONING

Monday
SPRINT A.F.A.P. FOR TIME (record in your books for future comparison).
4-8-12-16 cals bike or shuttles + DB HP Snatch

Tuesday
In teams of 2, complete in order, breaking up the reps between partners as needed, but only one partner working at a time:
-40 chin-ups
-80 push-ups
-120 dumbbell box step-ups.
-160 double unders

Wednesday
14min AMRAP:
In teams of 2, alternating every round:
-8 med ball over the pull-up bar
*use a heavier ball than normal wall balls, either slam ball style or wall ball style
-4 burpees

Thursday
3 rounds:
min 1: single arm farmers walk LEFT
min 2: Side plank RIGHT
min 3: single arm farmers walk RIGHT
min 4: Side plank LEFT
min 5: bike sprint
min 6: AMRAP wall ball

Friday
FBOMB FRIDAY!

Saturday
8min AMRAP: 30 Double Unders (or scale to 10/20 double ors 100 singles) + 10x 1-arm KB swings per side

FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 8-12reps
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest
B. Group Metcon

Workout 2
A. Back Squat. Over 4-5 total sets, build to a tough set of 8. Then perform 1xAMRAP @ 90% of that weight.
B. Cross-over Step-up 2x10-15/side (weighted), rest 20sec between sides.
C. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Deadlift 6-8reps
Minute 2: Ring Rows (feet up if able) x 6+
Minute 3: Push-ups (perfect technique) x 10-15 (weighted if able)
Minute 4: Rest
B. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Sandbag Squats x8-12
Minute 2: Walking Lunges x 6/side (as heavy as good technique allows)
Minute 3: GHD Hip Extensions with 3sec pause at top x 10-15
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets, alternating: Goblet Reverse Lunge 5-6/leg + Ab Wheel 6-8reps
B. Deadlift 4,4,3,3 (ramping sets, finish around 88-90%)
C. Group Metcon

Workout 2
A. 3-4 sets, alternating: Overhead Press 80-82.5%x4 + Chin ups 4-6 reps
B. Superset: DB Bench 1x4-6, 2x6-8 + Single Arm DB Row 1x5, 2x6-8
C. Group Metcon

Workout 3
A. Front Squat 2x5 (2ct pause) 2x4 (no pause)
B. 2 sets, alternating: Single Leg RDL 5-6/leg + 40m Sandbag Carry + Single Leg Glute Bridge 10/side
C. Group Metcon

Workout 4
A. Barbell Z Press 7,6,5,4
B. 3 sets, alternating: Incline DB Bench (3sec lowering) 1x6-8, 2x5-6 + DB Batwing Row 3x6-8
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Push Press
5x2@80%, rest as needed

C. 7min AMRAP
8 DB Hang Squat Clean into Thruster 55/35
25 double unders
7/10 cal bike

D.
4 sets:
Row 500m
15 overhead KB swings

Tuesday
A. Weightlifting Class with Mylene
B. For Squats: Front Squats 3x4@80%
C. Deadlift, 2x3@80%, 1xAMRAP-2 @ 70%
D. 2 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

A.
7-min AMRAP
10 double KB or DB front rack squats
5 chest to bar PU

--Rest 10mins--

B. 5 sets: EMOM
Minute 1: DB Snatch 10/10
Minute 2: 40 double unders
Minute 3: Bike 15/10 cals

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side

B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 5x2@75% EMOM
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Bike 1:40 @ 80% + 20sec sprint
D. 10-mins of mobility work

Saturday
OFF (we’re closed for a powerlifting meet)

Sunday
19.5, start time to be confirmed

POWERLIFTING (4x/week)

DAY 1
NOTES: use this day to practice commands
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat: work up to opener (88-92%)x2x1
C. Competition pause bench: work up to opener (88-92%, 2ct pause)x3x1 then 85%x2

DAY 2
A. Squat: last warmup weight 2x1
B. Paused Bench Press (2ct pause): last warmup weight 2x1
C. Deadlift: last warmup weight 2x1

DAY 3 (x3/wk group skip this workout)
A. 20-30min of easy mobility
B. Restoration work / PVC technique / visualization
C. If you are not doing the meet feel free to metcon, if you are competing on Saturday DO NOT DO THE F$@K*NG METCON

DAY 4
COMPETITION DAY!
*If you’re not competing, test your maxes.

POWERLIFTING (3x/week)

DAY 1
NOTES: use this day to practice commands
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat: work up to opener (88-92%)x2x1
C. Competition pause bench: work up to opener (88-92%, 2ct pause)x3x1 then 85%x2

DAY 2
A. Squat: last warmup weight 2x1
B. Paused Bench Press (2ct pause): last warmup weight 2x1
C. Deadlift: last warmup weight 2x1

DAY 3
COMPETITION DAY!
*If you’re not competing, test your maxes.

WEIGHTLIFTING

Workout 1
A. Snatch from blocks. Build to a tough double then 2x2 @ 90% of top weight for the day.
B. Drop Snatch + 1 OH Squats. 4 tough sets.
C. Back Squat 3x2-4 tough sets. If you get 4 reps, increase the weight, if you can't get at least 2, decrease.
D. Snatch Pull 3x3@100%

Workout 2
A. Tall Jerk 3x5, then Jerk from Rack, build to a tough tripple for the day.
B. Clean from blocks 3x4
C. Group Metcon

Workout 3
A. Snatch to max for the day, then 2x2@90% of that
B. Clean and jerk 3x1@90%, if feeling good go to max for the day
C. Front Squat, sets of 3 all the way up, build to a heavy set for the day

Workout 4
A. Clean pulls 4x3@110%
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of March 11 2019

GROUP CONDITIONING

Monday
6 sets:
Min 1: 15/12/8cal assault bike
Min 2: 15/10 burpees
Min 3: KB front rack carry: 4 gym lengths

Tuesday
1 set for time:
row 500/400m
30 wall ball
30 KB Swings
30 box jumps (step down)
30 KB Swings
30 wall ball
35/20 cal bike

Wednesday
8min AMRAP
30 double unders
10 DB Hang Snatch RIGHT
10 DB Hang Snatch LEFT

Thursday
16min AMRAP for quality:
30sec of max tire flips
50-100m sandbag carry (heavy)
30sec L-sit hold (on bar, rings or paralettes - your choice)
max reps ring rows (feet elevated on box or bench if possible

Friday
FBOMB FRIDAY!

Saturday
5 rounds for time:
10 plate ground to overhead (45/25)
10 (5/5) overhead reverse lunges
10 plate squats (hold plate in chest)

FOUNDATIONS

Workout 1
A. Deadlift Warm-up sets:
-3 sets: 6 reps od deadlift + mini band glute side shuffles to failure, with minimal rest
B Deadlift Work Sets:
Build to a 5RM for the day
C. Side Plank [if time] 2x ALAP, no rest between sides
D. Group Metcon

Workout 2
A. Warm-up Sets x2
-Barbell Shoulder Press x2-4 with 4sec lowering phase, no rest
-No money drill x AMRAP, rest 60sec
B. Work Sets x5
-Barbell Shoulder Press 2-3reps with 4sec lowering phase, rest 60-sec
-Pull-ups 1-2reps, rest 60-sec
C. Group Metcon

Workout 3
A. Warm-up Sets x2-3
B. 3x Work Sets:
Minute 1: Trap Bar Deadlift x 4-6
Minute 2: Sandbag Carry 60-80m, as heavy as possible.
Minute 3+4: Rest
C. Group Metcon

Workout 4
A. Work Sets x4
Minute 1: Incline DB Press x 5-8reps
Minute 2: Deadbug for 45sec
Minute 3: Batwing Row x 7 with 5sec pause at top
Minute 4: GHD Hip Extensions, x10reps (weighted if able)
C. Group Metcon

TRAINING-GENERAL

Workout 1
Workout 1
A. Bulgarian SS 3x8/leg
B. Deadlift 5,5,4,4 (ramping sets, finish around 85-88%)
C. Group Metcon

Workout 2
A. 3-4 sets, alternating: Overhead Press 77.5-80%x5 + Lat Pulldowns 8 reps
B. Superset: DB Bench 3x6-8 + Single Arm DB Row 3x6-8
C. Group Metcon

Workout 3
A. 2 sets, rest as needed: 20m heavy single arm farmers carry/side
B. 4 sets, alternating: Front Squat 80-82.5%x4 + Chin Ups 4-6 reps
C. Group Metcon

Workout 4
A. Barbell Z Press 8,7,6,5
B. 3 sets, alternating: Ring Dips 4-8reps + Single Arm DB Row 8-10/arm
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Thrusters
Set 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps
rest 2-mins between sets

C. 10min AMRAP:
5 chest to bar PU
10 cal bike
*protect your hands!!! No ripping

D.
4 sets:
Row 500m
20 bar facing burpees

Tuesday
A. Weightlifting Class with Mylene

B. For Squats: Front Squats 3x4@80%

C. Deadlift, 2x3@85%, 1xAMRAP-2 @ 75%

D. 2 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

A.
7-min AMRAP
14 OH Squat
7 chest to bar PU

--Rest 10mins--

B. 5 sets: EMOM
Minute 1: DB hang clean and Push press x 8
Minute 2: Row 200/150m
Minute 3: Bike 15/10 cals

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side

B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 4x2@80%, rest 90-120sec
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Row 1:30 @ 80% + 30sec sprint
D. 10-mins of mobility work

Saturday
19.4

POWERLIFTING (4x/week)

*Anyone competing in 2 weeks should reduce metcon volume by 50% this week

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 3x1 at opener weight (88-93%) DO NOT MISS
C. Competition Pause Bench 3x1 at opener weight (88-93%) DO NOT MISS

DAY 2
A. Competition Pause Bench 85-89%x3x3
B. 3 sets, alternating: 3ct Pause Squat 80-85%x2 + 8-10 Deadbugs
C. 2 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 3x1 at opener weight (88-93%) DO NOT MISS
B. Squat 85-89%x3x3
C. Barbell Row 3x5

DAY 4
A. Competition Pause Bench 82.5-87.5%x5x2
B. Deadlift 85-87.5%x3x1
C. 2 sets, alternating: DB Row 5 reps + 4-6 wide grip pullups


POWERLIFTING (3x/week)

*Anyone competing in 2 weeks should reduce metcon volume by 50% this week
DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 3x1 at opener weight (88-93%) DO NOT MISS
C. Competition Pause Bench 3x1 at opener weight (88-93%) DO NOT MISS

DAY 2
A. Deadlift 3x1 at opener weight (88-93%) DO NOT MISS
B. Competition Pause Bench 85-89%x3x3
C. Barbell Row 3x5

DAY 3
A. Squat 85-89%x3x3
B. Competition Pause Bench 82.5-87.5%x3x2
C. Deadlift 85-87.5%x2-3x1


WEIGHTLIFTING

Workout 1
A. Hang snatch 4x3
B. Drop Snatch + 4 OH Squats. 3 tough sets.
C. Back Squat 3x4-6 tough sets. Leave 1 rep in the tank. If you get 6, automatically increase the weight. If you're not able to get 4, lower the weight. Start at approx 80%
D. Snatch Pull 3x4@95%

Workout 2
A. Clean from blocks 4x3
B. Push Press 3x3-5
C. Group Metcon

Workout 3
A. Snatch 8x1 EMOM @ 80%
B. Back Squat, 1@90%, 5x1 EMOM@85%. Then Paused Back Squat 3x3 (3sec pause at bottom)
C. Clean Pull 4x3@105%
D. Snatch Grip RDL 2x10, add 5-15lbs from last week

Workout 4
A. Clean + 2 Jerks. 4 sets
B. 3 sets: barbell walking lunges 6/side + GH raise 6-8re[s + ring rows for max reps
C. Group Metcon

Comment

Comment

Group Workouts for Week of March 4 2019

GROUP CONDITIONING

Monday
5 sets:
40sec battling ropes, rest 20sec
40sec bike, 20sec rest
40sec plank forward touches, 20sec rest.

Tuesday
16min AMRAP: In teams of 2, with one partner completing a full round in rely style: row 200/150m AFAP + 4 gym lengths of a HEAVY sandbag carry (this should be challenging)

Wednesday
Tabata shuttles (8sets). rest 60sec.
Tabata KB swings. rest 60sec.
Tabata toe to bar.
Score = your lowest round on each interval

Thursday
1 round for time: 50 box jumps (step down) + 50cal row + 50 wall ball

Friday
FBOMB FRIDAY!

Saturday
For time:
10 double unders
5 ball slams
20 double unders
10 ball slams
30 double unders
15 ball slams
40 double unders
20 ball slams
50 double unders
25 ball slams

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets:
-Back Squat, 10 reps, rest 45sec
-Ring Rows, AMRAP, rest 45sec

B. Work Sets: 4 sets, alternating:
-Back Squats, 2-3 reps, rest 60sec
-Chin-ups. 3-5reps, rest 60-90sec

C. Group Metcon

Workout 2
A. Warm-ups, 2 sets:
-Bench Press 4-6reps, no rest
-No money drill x AMRAP, no rest

B. Work Sets:
Bench Press: Add 5% from last bench session (2 weeks ago) and perform as many sets of 2-reps as possible in 10-mins
Resting as needed.

C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Alternating Walking Lunges 6-8/side (heavy)
Minute 2: Lat Pull Down with 2sec pause at chest x 7-10
Miniue 3: Snatch Grip Deadlift from blocks (4sec lowering phase) x 7-10
Minute 4-5: rest

B. Hollow Body Hold 2xALAP. rest 45sec.

C. Group Metcon

Workout 4
A. 2 sets:
Minute 1: Pallof Hold RIGHT x 45sec
Minute 2: Pallof Hold LEFT x 45sec
Minute 3: Double KB front Rack Carry x 60m
Minute 4: Front Plank x 45sec (weighted if able)

B. For quality: As many rounds of unbroken sets as possible in 8 mins:
Pull-ups x 4-6
Push-ups x 4-6
*both can be weighted if able

C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Bulgarian SS 3x10/leg
B. Deadlift:
72.5-77.5%x3x5 tempo deadlift (3-5ct lowering)
85%x1x3 (no tempo)
C. Group Metcon

Workout 2
A. 12min EMOM
min1: Unilateral Half Kneeling Press 5/side
min 2: 5 Rear Delt Flies + 5 Bicep Curls
min 3: 30sec Front Plank
B. Superset: DB Bench 1x8-10, 2x6-8 + Single Arm DB Row 3x8-10
C. Group Metcon

Workout 3
A. 2 sets, rest as needed: 20m heavy farmers carry
B. 12min EMOM
min1: Front Squat 4 reps (leaving 2-3 in the tank)
min 2: chin ups 3-5 reps
min 3: rest
C. Group Metcon

Workout 4
A. Bench Press 75-80%x4x5
B. 3 sets, alternating: Push Ups (weighted or on parallettes) 6-10reps + Barbell Seal Row 6-8reps
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Push Press
Set 1: 8 reps
Set 2: 5 reps
Set 3: 3 reps
rest 2-mins between sets

C. 10min AMRAP:
8 DB Hang Clean + Push Press 55/35
8 box jump overs
8/12 cal bike

D.
4 sets:
Row 500m
AMRAP kipping HSPU

Tuesday
A. Weightlifting Class with Mylene

B. For Squats: Front Squats 3x4@80%

C. Deadlift, 2x4@80%, 1xAMRAP-2 @ 70%

D. 2 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

A.
7-min AMRAP
3 ground to overhead 95/135
3 chest to bar PU
6 ground to over head
6 chest to bar PU
9/9
12/12
15/15
...

--Rest 10mins--

B. 5 sets: EMOM
Minute 1: HSPU x AMRAP Unbroken or minimum of 5
Minute 2: Alternating DB Snatch 6/6
Minute 3: Bike 15/10 cals

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side

B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 5x2@75% EMOM
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Bike 1:40 @ 80% + 20sec sprint
D. 10-mins of mobility work

Saturday
19.3

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS
C. Competition Pause Bench 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS

DAY 2
A. Competition Pause Bench 85%x3x3
B. 3 sets, alternating: 3ct Pause Squat 75-80%x3 + 8-10 Deadbugs
C. 3 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 95%x1, 88%x2x3. DO NOT MISS
B. Squat 85%x3x3
C. Barbell Row 3x5-7

DAY 4
A. CG Bench (w/ long pause) 80-85%x6x2
B. Pause Deadlift (3ct pause, just below knees) 70-75%x3x4
C. 3 sets, alternating: DB Row 5-7 reps + AMRAP wide grip pullups

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS
C. Competition Pause Bench 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS

DAY 2
A. Deadlift 95%x1, 88%x2x3. DO NOT MISS
B. Competition Pause Bench 85%x3x3
C. Barbell Row 2x5-7

DAY 3
A. Squat 85%x3x3
B. CG Bench (w/ long pause) 80-85%x5x2
C. Pause Deadlift (3ct pause, just below knees) 70-75%x3x4

WEIGHTLIFTING

Workout 1
A. power snatch from block 4x2 @ 65-70%
B. Jerk 3x3@70-75%
C. Back Squat 3@70%, 3@80%, 2@85%

Workout 2
A. Power Clean + 3 push press. 4 sets.
B. Group Metcon

Workout 3
A. Hang snatch 3x1@75-80%
B. Drop Snatch 3x3 @ 80-85% of best snatch
C. Clean pull 3x4@95-100% of best clean

Workout 4
A. Snatch Pull 3x3@100%
B. 3 sets: barbell walking lunges 5/side + GH raise 6-8reps. rest as needed.
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Feb 25 2019

GROUP CONDITIONING

Monday
In teams of 2, alternating exercises, complete AMRAP in 17mins:
20/15cals Bike
20/15 push-ups
15/10 sit + press with KB or DB

Tuesday
3 sets:
60sec Reverse Sled Drag
60sec rest
60sec KB swings
60sec rest

Wednesday
EMOM for 14mins: odd mins: 30sec row sprint. even mins: 30sec amrap DB thrusters (55/35).

Thursday
4 rounds: In each minute, complete your target or AMRAP in 45sec, then rest/transition to next station:
min 1: heavy farmers walk 40-60m
min 2: 10-15 sandbag squats
min 3: hollow body hold
min 4: 50/25/10 double unders

Friday
FBOMB FRIDAY!

Saturday
In teams of 2, complete in order, breaking up the reps between partners as needed, but only one partner working at a time:
-50 chin-ups
-100 push-ups
-150 wall ball

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 3x6, rest 60sec.
B Work Sets: 3 sets:
-Deadlift 2-4 reps, rest 20sec
-Heavy Farmers Walk x 30m, rest 20sec
-mini-band glute side shuffles, to failure, rest 3min
C. Side Plank [if time] 2x ALAP, no rest between sides
D. Group Metcon

Workout 2
A. Warm-up Sets x2
-Barbell Shoulder Press x2-4 with 4sec lowering phase, no rest
-No money drill x AMRAP, rest 60sec
B. Work Sets x5
-Barbell Shoulder Press 3-4reps with 4sec lowering phase, rest 60-sec
-Pull-ups 1-2reps, rest 60-sec
C. Group Metcon

Workout 3
A. Warm-up Sets x2-3
Trap Bar deadlift x 5 reps, rest 60-75sec
B. 3x Work Sets:
Minute 1: Trap Bar Deadlift x 8
Minute 2: Sandbag Carry
Minute 3+4: Rest
C. Group Metcon

Workout 4
A. Work Sets x4
Minute 1: Incline DB Press x 5-8reps
Minute 2: 45sec Side-Angled Hollow Body Hold RIGHT
Minute 3: Batwing Row x 7 with 5sec pause at top
Minute 4: 45sec Side-Angled Hollow Body Hold LEFT
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Heavy KB Swing 4x12-15
B. Tempo Deadlift (3-5ct lowering, 2ct pause on ground) 65/70/75%x5
C. Group Metcon

Workout 2
A. 4 sets, every 60-90sec: Seated DB Arnold Press 10 reps + No Money Drill 12 reps
B. 3 sets: Incline DB Press 7-10 reps + Single Arm DB Row 7-10 reps/arm
C. Group Metcon

Workout 3
A. 3 sets, rest as needed: 20m sandbag carry + 6-8 sandbag squats
B. 12min EMOM
min1: Front Squat 5 reps (leaving 2-3 in the tank)
min 2: chin ups 4-6 reps
min 3: rest
C. Group Metcon

Workout 4
A. Bench Press 2x8 (around 65-70%) then 2x6 (around 75-80%)
B. 2-3 sets: 8-12 Ring Rows w/ 1ct hold + 15-20 reps DB Curls + 15-20 Reps Seated DB OH Press
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Push Press 3x3-5. rest 2m

C.
5 sets, every 2mins:
-3 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-3 Strict HSPU

D. 12min AMRAP:
5 squat snatch 95/65
10 bar facing burpees
30 double unders

Tuesday
A. Weightlifting Class with Mylene
B. For Squats: Front Squats 3x3@85%
C. Deadlift, 2x2@80%, 1xAMRAP-2 @ 75%
D. 2 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

A. 15.1
9-min AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

--Rest 7mins--

B. 4 sets: EMOM
Minute 1: HSPU x AMRAP Unbroken or minimum of 5
Minute 2: Chest to Bar PU or Bar MU x AMRAP Unbroken or minimum of 3
Minute 3: Bike 15/10 cals

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side
B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 4x2@80%, rest 90-120sec
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Row 1:30 @ 80% + 30sec sprint
D. 10-mins of mobility work

Saturday

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 lateral band walks/side + 10 single leg RDL/leg
B. Squat 90-92.5%x4x2
C. Competition Pause Bench 90%x4x2

DAY 2
A. CG Bench (w/ long pause) 77.5%x8x2
B. 3 sets, alternating: 6-8 RDL (3sec lowering) + 8-10 Deadbugs
C. 3 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 90-92.5%x3x3
B. Front Squat 4x6 (same weight as last week)
C. Barbell Row 3x5-8

DAY 4
A. Feet Up Bench: build to an 3RM (aim for 80-82.5% of bench) then 2-3x1-2 @ same weight
B. 3 sets heavy sandbag carry (30-50m)
C. 3 sets, alternating: DB Row 5-7 reps + AMRAP wide grip pullups
D. Tricep Pushdowns 3x10

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 lateral band walks/side + 10 single leg RDL/leg
B. Squat 90-92.5%x3x2
C. Competition Pause Bench 90%x3x2

DAY 2
A. Deadlift 90-92.5%x3x3
B. CG Bench (w/ long pause) 77.5%x6x2
C. Barbell Row 3x5-8

DAY 3
A. Feet Up Bench: build to an 3RM (aim for 80-82.5% of bench) then 2x1-2 @ same weight
B. Front Squat 3x6 (same weight as last week)
C. 3 sets heavy sandbag carry (30-50m)

WEIGHTLIFTING

Workout 1
A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
C. Back Squat 3x2@85%

Workout 2
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%
B. Tall Jerk 3x3 as heavy as possible.
C. Optional Metcon (keep it light and at a max of 75% effort)

Workout 3
A. Snatch 3x1@75%
B. Clean and Jerk 3x1@75%
C. Front Squat 3x2@80%

Workout 4
A. Snatch to max. 3 attempts
B. Clean and Jerk to max. 3 attempts

Comment

Comment

Group Workouts for the Week of Feb 18 2019

GROUP CONDITIONING

Monday
FAMILY DAY
11am Group Class
12noon Open Gym
1pm Closed

Tuesday
5 sets for max reps of:
60sec double unders
60sec ball slams
60sec rest

Wednesday
5 sets:
Minute 1: 18/15/12/7 cals bike
Minute 2: 20 Wall Ball
Minute 3: Front Plank 45sec

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: 10-15 sandbag squats
min 4: double unders

Friday
FBOMB FRIDAY!

Saturday
A. Battling ropes: 30sec on, 60sec off: alternating waves, claps, snakes, claps, alternating waves.
B. 4 sets: row 200m all out. rest 2-3min between sets

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets:
-Back Squat, 10 reps, rest 45sec
-Ring Rows, AMRAP, rest 45sec
B. Work Sets: 4 sets, alternating:
-Back Squats, 2-4 reps, rest 60sec
-Chin-ups. 3-5reps, rest 60-90sec
C. Group Metcon

Workout 2
A. Warm-ups, 2 sets:
-Bench Press 4-6reps, no rest
-No money drill x AMRAP, no rest
B. Work Sets:
Bench Press: Add 5% from last bench session (2 weeks ago) and perform as many sets of 3-reps as possible in 10-mins
Resting as needed.
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Alternating Walking Lunges 6-8/side (heavy)
Minute 2: Lat Pull Down with 2sec pause at chest x 7-10
Miniue 3: Snatch Grip Deadlift from blocks (4sec lowering phase) x 7-10
Minute 4-5: rest
B. Hollow Body Hold 2xALAP. rest 45sec.
C. Group Metcon

Workout 4
A. 2 sets:
Minute 1: Pallof Hold RIGHT x 45sec
Minute 2: Pallof Hold LEFT x 45sec
Minute 3: Double KB front Rack Carry x 60m
Minute 4: Front Plank x 45sec (weighted if able)
B. For quality: As many rounds of unbroken sets as possible in 8 mins:
Pull-ups x 4-6
Push-ups x 4-6
*both can be weighted if able
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 3,2,1 (increasing height each set)
B. Squat variation of choice build to a 1RM then 85%x3x2
C. Group Metcon

Workout 2
A. 2 sets: 5-7 unilateral half kneeling press/arm + 20sec side plank/side + 12 no money drill
B. Bench Press build to a 1RM then 85%x3x2
C. Group Metcon

Workout 3
A. Deadlift build to a 1RM then 85%x2x2
B. (time permitting) RNT DB Split Squat 2-3x5/side
C. Group Metcon

Workout 4
A. Incline Bench Press 3x1 (ramping sets)
B. Weighted pull-ups 5/4/3/2/1 (add weight each set)
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue
B. Push Press 3x6-8. rest 2m
C.
5 sets, every 2mins:
-3 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-6 Squat Snatch (adjust weight as able on each set)
-9 bar facing burpees
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. For Squats: Front Squats 4x2@85%
C. Deadlift, 2x2@85%, 1xAMRAP-1 @ 70%
D. 2 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

A. 18.1

--Rest 7mins--

B. 4 sets: EMOM
Minute 1: HSPU x AMRAP Unbroken or minimum of 5
Minute 2: Chest to Bar PU or Bar MU x AMRAP Unbroken or minimum of 5
Minute 3: Squat Clean x 5 reps 155/115

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side

B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 5x2@75% EMOM
B. Skill Practice For 19.1 under minimal fatigue
C. 5 sets:
Bike 1:40 @ 80%
Bike 20sec sprint
D. 10-mins of mobility work

Saturday
19.1

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 double KB swings + 10 single leg RDL/leg
B. Squat 85-87.5%x4-5x3
C. CG Bench (w/ long pause) 77.5%x6x2

DAY 2
A. Competition Pause Bench 85%x5x3
B. 3 sets, alternating: 8 RDL + 8-10 Deadbugs
C. 3 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 85-87.5%x3-4x3
B. Front Squat 4x5 (same weight as last week)
C. Barbell Row 3x6-8

DAY 4
A. Feet Up Bench: build to an 5RM (aim for 77.5% of bench) then 2-3x2-3 @ same weight
B. 8min EMOM
min 1: 20m farmers carry
min 2: 20m DB walking lunge
min 3: 20m sandbag carry
min 4: rest
C. 3 sets, alternating: DB Row 6-8 reps + AMRAP wide grip pullups
D. Farmer’s Hold: 30s hold then end with 8-10 shrugs

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 double KB swings + 10 single leg RDL/leg
B. Squat 85-87.5%x3-4x3
C. Competition Pause Bench 85%x3-4x3

DAY 2
A. Deadlift 85-87.5%x3x3
B. CG Bench (w/ long pause) 77.5%x4-5x2
C. Barbell Row 3x6-8

DAY 3
A. Feet Up Bench: build to an 5RM (aim for 77.5% of bench) then 2x2-3 @ same weight
B. Front Squat 3x5 (same weight as last week)
C. 8min EMOM
min 1: 20m farmers carry
min 2: 20m DB walking lunge
min 3: 20m sandbag carry
min 4: rest

WEIGHTLIFTING

Workout 1
A. Full Snatch 6x1@80-85% for technique
B. Clean and Jerk 4x1@85%
C. Back Squat 2@85%, 2x5@75%

Workout 2
A. Full Snatch 5x1@80% for technique
B. Jerk from Rack 3x1@80%, 2x1@85%
C. Group Metcon

Workout 3
A. Snatch to a max for the day
B. Clean and Jerk to one single at 90%
C. Back Squat to max if feels good, or to 3x1@90% if not.

Workout 4
A. Push Press 5x2 every 90-120sec
B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Feb 11 2019

GROUP CONDITIONING

Monday
AMRAP in 18mins: in teams of 3, alternating rounds
20/15/10cal bike + 5 ball slams

Tuesday
1 round for time: 75/50cal row + 50 thrusters (45/65) + 25 burpees

Wednesday
12min AMRAP: 3 chin-ups + 6 push-ups + 9 goblet squats + 12 KB swings (same weight as for squats)

Thursday
5 sets:
30sec toe to bar, 30sec rest
30sec max HSPU or Push-ups, rest 30sec
30sec double unders, rest 30sec

Friday
FBOMB FRIDAY!

Saturday
In Teams of 2, alternating rounds until both partners have completed the workout:

10, 15, 20, 25
cals on the rower + wall ball reps

(i.e. round 1: partner A = 10cal row + 10 reps wall ball; Partner 2 = same. Round 2: 15cal row + 15WB)

Push hard on this!!

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 3x6, rest 60sec.
B Work Sets: 2 sets:
-Deadlift 2-4 reps, rest 20sec
-Heavy Farmers Walk x 30m, rest 20sec
-mini-band glute side shuffles, to failure, rest 3min
C. Side Plank 2x ALAP, no rest between sides *if no time, do after metcon
D. Group Metcon

Workout 2
A. Warm-up Sets x2
-Barbell Shoulder Press x2-4 with 4sec lowering phase, no rest
-No money drill x AMRAP, rest 60sec
B. Work Sets x5
-Barbell Shoulder Press 2-3reps with 4sec lowering phase, rest 60-sec
-Pull-ups 1-2reps, rest 60-sec
C. Group Metcon

Workout 3
A. Warm-up Sets x2-3
Trap Bar deadlift x 5 reps, rest 60-75sec
B. 3x Work Sets:
Minute 1: Trap Bar Deadlift x 8
Minute 2: Sandbag Carry
Minute 3+4: Rest
C. Group Metcon

Workout 4
A. Work Sets x4
Minute 1: Incline DB Press x 6-10reps
Minute 2: 45sec Side-Angled Hollow Body Hold RIGHT
Minute 3: Batwing Row x 7 with 5sec pause at top
Minute 4: 45sec Side-Angled Hollow Body Hold LEFT

B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Seated Box Jumps 4x1
B. Squat variation of choice 95-100%x1 (goal here is a heavy single with a little in the tank, choose weight accordingly) then 80%x4x2 with 2min rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 5-7 Filly Press/side + 20m waiter walk (both hands) + 6-10 tempo pushups
B. Bench Press 87.5-95%x4-5x2
C. Group Metcon

Workout 3
A. Deadlift 87.5-92.5%x3-5x2
B. (time permitting) RNT DB Split Squat 2-3x5/side
C. Group Metcon

Workout 4
A. Incline Bench Press 4x2 (increase from last week)
B. 3 sets, alternating: pull-ups 2-4 reps + 12-15 no money drill
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Front Squat, build to a tough set of 2 for the day, leaving 1 rep in the tank..

C. 5 sets, every 2mins:
-4 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-4 Heavy thrusters
-10 over bar burpees

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift, 2x5@80%, 1xAMRAP-1 @ 05%

C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS
A. 17.2
12min AMRAP
2 rounds of:
50-ft. weighted walking lunge 50/35
16 toes-to-bars
8 DB power cleans 50/35
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups OR 16 chest to bar PU
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

--5min rest--

B. 15min AMRAP:
-12 HSPU
-50 DU
-Row 30/24cal

Thursday
30mins @ 75% pace.
row 1000m
60sec front plank on rings
60sec 1-arm farmers walk per side
bike 40cals
100m sandbag carry
AMRAP ring rows
100m double KB front rack carry

15mins (minimum) of mobility work. Your choice.

Friday
A. Back Squats, build quickly to tough set of 3, then 2x12 @ 70% rest 3-4mins.
B. Heavy Farmers Carry 3x60m, rest as needed
C. FBOMB

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible. *If no muscle-ups, complete 30 or 20 chest to bar pull-ups for time.

B. 4 sets:
Every 2-mins:
6 push press 135/95 (or pick something heavy that you can manage)
8 toe to bar
30 double unders

C. Row 4k at steady pace.

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 double KB swings + 10 single leg RDL/leg
B. Squat 80-82.5%x4-5x4
C. CG Bench (w/ long pause) 77.5%x4x2

DAY 2
A. Competition Pause Bench 80%x5x4
B. Front Squat 4x4 (increase weight, we'll be adding a rep each week so start with 2-3 in the tank)
C. Barbell Row 3x8
D. 3 sets, alternating: 10 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. 2 sets: 20m offset farmers carry (one weight at shoulder, one weight at hips) + 20sec hollow body hold + 10 face pulls
B. Deadlift 80-82.5%x3-4x4
C. 3 sets, alternating: 10-12 Heavy KB Swings + 10-12 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 7RM (aim for 72-74% of bench) then 2-3x4-5 @ same weight
B. 2 sets, alternating: Heavy Sandbag Carry 20-60m + Single Arm Farmers Carry 20-40m
C. Pendlay Row 3x8
D. Arm Tabata (4min)
20sec Bicep Curls
10sec rest
20sec Tricep Pushdowns w/ bands
10sec rest

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 double KB swings + 10 single leg RDL/leg
B. Squat 80-82.5%x3-4x4
C. Competition Pause Bench 80%x3-4x4

DAY 2
A. Deadlift 80-82.5%x3x4
B. CG Bench (w/ long pause) 77.5%x3x2
C. Barbell Row 3x8

DAY 3
A. Feet Up Bench: build to an 7RM (aim for 72-74% of bench) then 2x4-5 @ same weight
B. Front Squat 3x4 (increase weight, we'll be adding a rep each week so start with 2-3 in the tank)
C. Pendlay Row 3x8

WEIGHTLIFTING

Workout 1
A. Full Snatch 10x1@80-85%
B. Back Squat 4x3@85%
C. Clean Pull 3x3@105%

Workout 2
A. Jerk from rack: 4x2@85% +
B. Power Clean from bloc 7x2 EMOM @ 70-75%
C. Group Metcon

Workout 3
A. Snatch. 2x1@85%, 1@90%
B. Clea and Jerk to a max for the day, then 2x1@90%
C. Back Squat to a tough double for the day

Workout 4
A. Push Press 10x1 Every 60sec
B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Feb 4 2019

GROUP CONDITIONING

Monday
EMOM for 5 sets:
Min 1: Bike 18/14/10/7cal
Min 2: 15 ball slams
Min 3: double KB front rack carry x 50m

Tuesday
EMOM for 14mins:
odd mins: 30sec row sprint.
even mins: 30sec amrap double KB swings.

Wednesday
7min amrap:
7 box jump (step down) + 7 wall ball

Thursday
4 sets, EMOM
min 1: 3 hard TGU left arm (or sub 7 TGU sit-ups)
min 2: 3 hard TGU right arm
min 3: heavy farmers walk
min 4: Bike sprint 30sec for ma cals

Friday
FBOMB FRIDAY!

Saturday
2 rounds for time (18min cut-off): 24 box jumps + 24 push-ups + 24 double unders + 24 cals row + 24 KB swings + 24 renegage rows (12/side)

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets:
-Back Squat, 10 reps, rest 45sec
-Ring Rows, AMRAP, rest 45sec

B. Work Sets: 4 sets, alternating:
-Back Squats, 4-6 reps, rest 60sec
-Chin-ups. 3-5reps, rest 60-90sec

C. Group Metcon

Workout 2
A. Warm-ups, 2 sets:
-Bench Press 4-6reps, no rest
-No money drill x AMRAP, no rest

B. Work Sets:
Bench Press: using the heaviest weight you've (recently) completed for 5-6-reps, perform as many sets of 3-reps as possible in 10-mins
Resting as needed.

C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Alternating Walking Lunges 6-8/side (heavy)
Minute 2: Lat Pull Down with 2sec pause at chest x 7-10
Miniue 3: Snatch Grip Deadlift from blocks (4sec lowering phase) x 7-10
Minute 4-5: rest

B. Hollow Body Hold 2xALAP. rest 45sec.

C. Group Metcon

Workout 4
A. 2 sets:
Minute 1: Pallof Hold RIGHT x 45sec
Minute 2: Pallof Hold LEFT x 45sec
Minute 3: Double KB front Rack Carry x 60m
Minute 4: Front Plank x 45sec (weighted if able)

B. For quality: As many rounds of unbroken sets as possible in 8 mins:
Pull-ups x 4-6
Push-ups x 4-6
*both can be weighted if able

C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Seated Box Jumps 4x2
B. Squat variation of choice 95-97.5%x2 (goal here is a 2RM, choose weight accordingly) then 72.5%x4x3 with 90sec rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 6 Filly Press/side + 20m waiter walk (both hands) + 12 no money drill
B. Bench Press 85-90%x4-6x3
C. Group Metcon

Workout 3
A. Deadlift 85-90%x3-5x3
B. (time permitting) RNT DB Split Squat 2-3x6/side
C. Group Metcon

Workout 4
A. Incline Bench Press 3x3 (all sets same weight, similar to last week's top set)
B. 3 sets, alternating: pull-ups 3-5 reps + 12 cable "W"s
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Front Squat, build to a tough set of 2 for the day, leaving 1 rep in the tank..

C. 5 sets, every 2mins:
-3 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-6 OH Squats (adjust weight as able), no rest
-7cal bike

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift, 2x1@90%, 1xAMRAP-1 @ 75%

C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

A. AMRAP in 7mins [18.5; 12.5; 11.6]
3 thrusters + 3 chest to bar PU
6 thrusters + 6 chest to bar PU
9 thrusters + 9 PU...

Climb the ladder as high as possible.

---rest 6mins---

B.
15min AMRAP
35 cal row
30 wall ball
25 deadlifts 205/135
20 HSPU

C. Hollow Body Hold for back recovery: 2xAMRAP, rest 45sec

Thursday
30mins @ 75% pace.
row 1000m
60sec front plank on rings
60sec 1-arm farmers walk per side
bike 40cals
100m sandbag carry
AMRAP ring rows
100m double KB front rack carry

15mins (minimum) of mobility work. Your choice.

Friday
A. Back Squats, build quickly to tough set of 6, then 3x12 @ 70% rest 3-4mins.
B. Heavy Farmers Carry 3x60m, rest as needed
C. FBOMB

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible. *If no muscle-ups, complete 30 or 20 chest to bar pull-ups for time.

B.16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 87.5-90%x4-5x2
C. DB Bench 3x3-5

DAY 2
A. Competition Pause Bench 87.5%x5x3
B. Front Squat 4x6 (use same weight as last week)
C. DB Seal Row (1ct pause @ top) 3x6-8
D. 3 sets, alternating: 8 tricep pushdowns + 10 cable back flies

DAY 3
A. 2 sets: RNT Reverse Lunge 10/leg + Pallof Press 10/side
B. Deadlift 87.5-90%x3-4x2
C. 3 sets, alternating: 10-12 Heavy KB Swings + 10-12 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 4RM (aim for 80% of bench) then 2-3x2-3 @ same weight
B. 2 sets, alternating: Sandbag Carry 20-40m + Waiter's Walk (both hands) 20-40m
C. Pendlay Row 3x10
D. 2min shoulder tabata: 20sec front raises, 10sec crucifix hold during the "rest"

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 87.5-90%x3-4x2
C. Competition Pause Bench 87.5%x3-4x3

DAY 2
A. Deadlift 87.5-90%x3-4x2
B. DB Bench 3x3-5
C. DB Seal Row (1ct pause @ top) 3x6-8

DAY 3
A. Feet Up Bench: build to an 4RM (aim for 80% of bench) then 2x2-3 @ same weight
B. Front Squat 3x6 (use same weight as last week)
C. Pendlay Row 2x10

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 4x1@85-90%B. Back Squat: 5x1@90%C. Snatch pick-up drill with 4sec pause just below knees. 3x5@10%

Workout 2
A. Jerk from rack: 3x3@80% +
B. Power Clean from bloc 7x2 EMOM @ 70-75%
C. Group Metcon

Workout 3
A. Snatch to 3@70%,2@75%, 1@80%, 3@75%, 2@80%, 1@85%, 1@90%
B. 2 Clean + 1 Jerk. 3 sets @ 80-85%
C. Back Squat 2x6@75%, 2x3@85% + paused squat 2x3 with 5sec pause

Workout 4
A. Push Press 4x4
B. 3 sets: RDL 12 reps + shoulder press 4-6reps.
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Jan 28 2019

GROUP CONDITIONING

Monday
5 sets each for time (or 18-min cut-off)in Teams
Partner A
10 double KB swings
10 double KB front rack squat
Partner B
10 double KB swings
10 double KB front rack squat
Partner A
8 burpees
Partner B
8 burpees

Tuesday
1 set for time:
Row 1000/800m (or sub: bike 50/35)
50 Single Arm DB Hang Snatches (25 per side, alternate when you want)
30 toe to bar
*do in heats if not enough rowers

Wednesday
16min AMRAP:
In teams of 2, alternating every round:
-6 DB farmers walks (us same markings as for shuttle runs)
-8 shuttle runs

Thursday
16min AMRAP: In teams of 2, with one partner completing a full round in rely style: row 150m AFAP + 4 gym lengths of a HEAVY sandbag carry (this should be challenging)

Friday
FBOMB FRIDAY!

Saturday
AMRAP in 7mins:
4 KB sit-up and press [with control!]
8 push-up
16 KB swings

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x1 EMOM @ 85%, then build to a tough set of 2
B. 2 sets:
-single leg RDL x10/side
C. Group Metcon

Workout 2
4 sets, alternating:
Minute 1: DB Bench Press with Glute Bridge 7-10reps
Minute 2: Chin-ups 4-6reps
Minute 3: Hollow Body Hold, to failure
B. Top Down Alternating Standing DB Press 3x7-10 per side, rest 90sec between sets.
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: RDL (3sec lowering phase) x 10
Minute 2: DB walking lunges (as heavy as possible with good form) x8/side
Minute 3: Rest
B. 2-3 sets:
RIGHT 1-arm farmers walk x 40m
LEFT arm side plank x 30sec
LEFT 1-arm farmers walk x 40m
RIGHT arm side plank x 30sec
C. Group Metcon

Workout 4
A. 4-5 sets (depending on time):
A1. Barbell Shoulder Press 4-6reps, rest 75-sec
A2. Pull-ups 2-4reps, rest 75-sec

B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Seated Box Jumps 4x3
B. Squat (front or back SQ, your choice) 92.5-95%x2 then 67.5%x5x3 with 90sec rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 6 Filly Press/side + 20m waiter walk (both hands) + 12 no money drill
B. Bench Press 90-92.5%x1, perform as many sets as possible of one rep in 15 minutes
C. Group Metcon

Workout 3
A. Deadlift: 90%x1, perform as many sets as possible of one rep in 20 minutes
B. (time permitting) RNT DB Split Squat 2-3x6/side
C. Group Metcon

Workout 4
A. Incline Bench Press 4x4 (ramp to a top set)
B. 3 sets, alternating: pull-ups 3-5 reps + 12 cable "W"s
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Front Squat, build to a tough set of 4 for the day, leaving 1 rep in the tank..

C. 5 sets, every 2mins:
-3 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-6 Thrusters (adjust weight as able), no rest
-6 burpees box jump overs

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift, 2x4@85%, 1xAMRAP-1 @ 75%

C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
A. 12min
20 HSPU
20 Power Cleans 135/95
15 HSPU
15 Power Cleans
10 HSPU
10 Power Cleans

---rest 5m

B.
15min AMRAP
8 Chest to bar PU
16 (8/8) DB Front Rack Lunges
24/32cal row

Thursday
30mins @ 75% pace.
row 1000m
60sec front plank on rings
60sec 1-arm farmers walk per side
bike 40cals
100m sandbag carry
AMRAP ring rows
100m double KB front rack carry

15mins (minimum) of mobility work. Your choice.

Friday
A. Back Squats, build quickly to 1x1@90%, then 3x10 @ 70% rest 3-4mins.
B. Heavy Farmers Carry 3x60m, rest as needed
C. FBOMB

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible. *If no muscle-ups, complete 30 or 20 chest to bar pull-ups for time.

B. 6 sets:
Every 2-mins:
6 push press 135/95 (or pick something heavy that you can manage)
6 chest to bar pull-ups
6 bar over burpees

C. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 82.5-85%x5x3
C. DB Bench 3x4-6

DAY 2
A. Competition Pause Bench 82.5%x5x3
B. Front Squat 4x5 (use same weight as last week)
C. DB Seal Row (1ct pause @ top) 3x8
D. 3 sets, alternating: 10 tricep pushdowns + 10 cable back flies

DAY 3
A. 2 sets: RNT Reverse Lunge 10/leg + Pallof Press 10/side
B. Deadlift 82.5-85%x4x3
C. 3 sets, alternating: 12-15 Heavy KB Swings + 10-12 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 6RM (aim for 75% of bench) then 2x3-4 @ same weight
B. 2 sets, alternating: Sandbag Carry 20-40m + Waiter's Walk (both hands) 20-40m
C. Yates Row 3x8
D. Beach Body Tabata (4min)
20sec Bicep Curls
10sec rest
20sec Tricep Pushdowns w/ bands
10sec rest

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 82.5-85%x3-4x3
C. Competition Pause Bench 82.5%x3-4x3

DAY 2
A. Deadlift 82.5-85%x3x3
C. DB Bench 3x4-6
C. DB Seal Row (1ct pause @ top) 3x8

DAY 3
A. Feet Up Bench: build to an 6RM (aim for 75% of bench) then 2x3-4 @ same weight
B. Front Squat 3x5 (use same weight as last week)
C. Yates Row 2x8

WEIGHTLIFTING

Workout 1
A. Snatch from blocks to a tough single, then 2x2@90%
B. Back Squat: 5@50%, 3@65%. 2@75%. 1@80%, 1@85%, 1@90%, 1@95%, 1xmax reps @90%
C. Snatch Pull 3x4@100%

Workout 2
A. Jerk from rack: 4x1 @ 85%-95%
B. Power Clean 7x1 every 45sec @ approx 60-70%
C. Group Metcon

Workout 3
A. Snatch 2x1@80%, 2x1@85%, 1@90%
B. Clean and Jerk. 2@70%, 2@80%, 2x1@85%
C. Back Squat 5x2@80% EMOM for speed + Paused squat 2x5 with 5sec pause

Workout 4
A. Push Press 5x2
B. 3 sets: RDL 10 reps + shoulder press 6-8reps.
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Jan 21 2019

GROUP CONDITIONING

Monday
7min AMRAP:
4 wall ball
4 shuttles (width of gym)
6 wall ball
6 shuttles
8 wall ball
8 shuttles
10/10
12/12
... keep going as far as you can in 7min

Tuesday
10mins AMRAP
5 toe to bar
15 bw squats
45 double unders

Wednesday
5 sets:
40sec battling ropes, rest 20sec,
40sec rowing, 20sec rest,
40sec box jumps, 20sec rest.

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: Farmers Carry
min 2: Forward Sled Drag
min 3: Bike Sprint
min 4: AMRAP Push-ups

Friday
FBOMB FRIDAY!

Saturday
In Teams of 2, atlernating rounds until both partners have completed the workout:
10, 15, 20, 25
cals on the rower + wall ball reps
(i.e. round 1: partner A = 10cal row + 10 reps wall ball; Partner 2 = same. Round 2: 15cal row + 15WB)

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between. -Back Squat 8 reps, no rest -60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. 12sets of 2 reps EMOM @ 85%
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Bench Press 4-6reps, no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. 3 sets:
30sec AMRAP Push-ups, 30sec rest
30sec AMRAP Ring Rows, 30sec rest
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Sandbag Squat 10-15
Minute 2: GHD Hip Extensions with 5sec pause at top 7-10
Miniue 3: 40sec Hollow Body Hold
Minute 4: rest
B. Farmers Carry.
60m, 40m, 20m. Increase load each set.
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Philly Press RIGHT x7-10
Minute 2: Philly Press LEFT x7-0
Minute 3: Chin-ups xAMRAP in 1-min
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 4x1
B. Squat (front or back SQ, your choice) 92.5%x2 then 65%x6x3 with 90sec rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 20m waiter walk (both hands) + 6-10 tempo pushups + 12 band pull-a-parts
B. Bench Press 87.5-90%x2, perform as many sets as possible of two reps in 15 minutes
C. Group Metcon

Workout 3
A. Deadlift: 85%x2, perform as many sets as possible of two reps in 20 minutes (aim for 5-8 sets)
B. (time permitting) RNT DB Split Squat 2-3x8/side
C. Group Metcon

Workout 4
A. Incline Bench Press 4-5x3 (use last week's top weight)
B. 3 sets, alternating: pull-ups 5-6 reps + 12 cable "W"s
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue
B. Front Squat, build to a tough set of 6 for the day, leaving 1 rep in the tank..
C. 4 sets:
-Thrusters 6-8reps (adjust weight as able), no rest
-Bar Muscle-ups or Chest to bar pull-ups, AMRAP-1 unbroken
-10 bar over burpees
rest 3mins
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift, 2x3@85%, 1xAMRAP-1 @ 85%
C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

A. Power Cleans 6x5 EMOM
--rest 8mins--
B. 20-min cut-off
100 DU
25 OH Squats 115/80
100 DU
25 chest to bar pull-ups
100 DU
25 DB Snatches per side (50/35)
100 DU
25 HSPU

Thursday
30mins @ 75% pace.
row 1000m
60sec front plank on rings
60sec 1-arm farmers walk per side
bike 40cals
100m sandbag carry
AMRAP ring rows
100m double KB front rack carry

15mins (minimum) of mobility work. Your choice.


Friday
A. Back Squats, build quickly to a tough set of 3, then 2x12-15 reps. Goal is to complete 15-reps in 45sec or less (so adjust/lower load accordingly), rest 3-4mins.
B. Farmers Carry 3x60m, rest as needed
C. FBOMB

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible. *If no muscle-ups, complete 30 or 20 chest to bar pull-ups for time.
B. 6 sets:
Minute 1: 7-10 Push Press 135/95/75
Minute 2: 7-10 Power Cleans (same weight)
Minute 3: Row 20/16/12 cals
Minute 4: rest
C. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 77.5-80%x5x4
C. DB Bench 1x6-8, 2x5-6

DAY 2
A. Competition Pause Bench 5x4@77.5%
B. Front Squat 4x4 (use 80% of front squat max)
C. DB Seal Row (1ct pause @ top) 3x10
D. 3 sets, alternating: 12 tricep pushdowns + 12 cable back flies

DAY 3
A. 2 sets: 10 single leg RDL/leg + 10 Deadbugs (3sec hold)
B. Deadlift 80%x4x4
C. 3 sets, alternating: 10 GHR + 8-10 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 8RM (aim for 70-72.5% of bench) then 2x5-6 @ same weight
B. Farmer's Carry 2x30m
C. Yates Row 3x10
D. 3 sets, alternating: 12 pec flies + 12 face pulls

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 77.5-80%x3-4x4
C. Competition Pause Bench 3-4x4@77.5%

DAY 2
A. Deadlift 80%x3-4x4
B. DB Bench 1x6-8, 2x5-6
C. DB Seal Row (1ct pause @ top) 3x10

DAY 3
A. Feet Up Bench: build to an 8RM (aim for 70-72.5% of bench) then 2x5-6 @ same weight
B. Front Squat 3x4 (use 80% of front squat max)
C. Yates Row 2x10

WEIGHTLIFTING

Workout 1
A. Snatch from blocks. Build to a tough single, then 3x2@90% (drop to 85% if you're not hitting these)
B. Back Squat 4x2@80%
C. Snatch Pull 3x3@110%

Workout 2
A. Jerk from rack: 4x2 @ 85%-90%
B. Power Clean 5x3 every 90sec @ approx 60-70%
C. Group Metcon

Workout 3
A. Snatch to a tough double
B. Clean and Jerk 3x1 @ 90%
C. Front Squat, build to a tough set of 2, then 5x1@90% of that weight

Workout 4
A. Push Press 3x6, rest 2-3mins
B. 3 sets: RDL 10 reps + shoulder press 4-6reps.
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Jan 14 2019

GROUP CONDITIONING

Monday
15min AMRAP: 60 Double Unders (or 180 singles) + 40 KB Swings + 20 goblet squats + 10 strict chin-ups

Tuesday
Team Workout 6 sets each: 12 gym lengths of shuttles + 4 gym lengths farmers carry with DBs or KBs.

Wednesday
3 sets for reps/cals:
60sec Wall ball
60sec rest
60sec KB Swings
60sec rest
60sec assault bike
60sec rest

Thursday
6mins: AMRAP Chin-ups (if using band, 5-10reps on first set) + 25 double unders
2min rest
6mins AMRAP: DB Walking Lunges (6/6 or 12 total) + AMRAP push-ups or HSPU (controlled tempo)

Friday
FBOMB FRIDAY!

Saturday
SPRINT: 4-8-12-16 cals bike or shuttles + DB HP Snatch
*compare to: July 24 2017, July 25 2018, Oct 16 2018.

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x2 EMOM @ 80%, then build to a tough set of 4
B. 2 sets:
-single leg RDL x10/side
C. Group Metcon

Workout 2
4 sets, alternating:
Minute 1: DB Bench Press with Glute Bridge 7-10reps
Minute 2: Chin-ups 4-6reps
Minute 3: Hollow Body Hold, to failure
B. Top Down Alternating Standing DB Press 3x7-10 per side, rest 90sec between sets.
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: RDL (3sec lowering phase) x 10
Minute 2: DB walking lunges (as heavy as possible with good form) x8/side
Minute 3: Rest


B. 2-3 sets:
RIGHT 1-arm farmers walk x 40m
LEFT arm side plank x 30sec
LEFT 1-arm farmers walk x 40m
RIGHT arm side plank x 30sec
C. Group Metcon

Workout 4
A. 4-5 sets (depending on time):
A1. Barbell Shoulder Press 4-6reps, rest 75-sec
A2. Pull-ups 2-4reps, rest 75-sec
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 5x2
B. Squat (front or back SQ, your choice) 90%x3 then 60%x7x4 with 1min rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 20m waiter walk (both hands) + 6-10 tempo pushups + 12 cable back flies
B. Bench Press 85%x3, perform as many sets as possible of three reps in 15 minutes
C. Group Metcon

Workout 3
A. Deadlift: 80%x3, perform as many sets as possible of three reps in 20 minutes (aim for 5-8 sets)
B. (time permitting) RNT DB Split Squat 2-3x10/side
C. Group Metcon

Workout 4
A. Incline Bench Press 3x5 (ramp to a top set)
B. 3 sets, alternating: pull-ups 6-8 + 12 cable "W"s
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP 2 sets Bike 25cals Groiners 30sec/side Goblet Squats x20 Back Flys to fatigue miniband overhead press to fatigue
B. 4 sets:
B1. Thrusters 6-8reps
rest 90-120sec
B2. Bar Muscle-ups or Chest to bar pull-ups, AMRAP-1 unbroken,
rest 90-120sec
C. 3 sets: Front Squat x6-8reps, rest 2.5mins
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift, 3x1@90%, 1xAMRAP-1 @ 80%
C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS
A. 17.1 - For time:
10 DB snatches (50/35)
15 burpees box jump-overs (24/20)
20 DB snatches
15 burpees box jump-overs
30 DB snatches
15 burpees box jump-overs
40 DB snatches
15 burpees box jump-overs
50 DB snatches
15 burpees box jump-overs
*20-mins time-cap

--rest 7--

B. 4 sets:
Minute 1: AMRAP unbroken HSPU
Minute 2: AMRAP unbroken chest to bar pull-ups
Minute 3: Pistol Squat Practice

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)

Friday
A. Back Squats, build quickly to a tough set of 6, then 3x8-10, rest 2-3mins. Maximum of 1-sec rest/pause at the top of each rep, such that the entire set should be completed in 40-sec or less.
B. Farmers Carry 40m, 20m, 20m, 10m
C. FBOMB

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible. *If no muscle-ups, complete 30 or 20 chest to bar pull-ups for time.

B. 7 sets:
Minute 1: 10 Push Press 135/95/75
Minute 2: 18/15/12cals bike
Minute 3: rest

C. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 80%x5x5
C. DB Bench 4x8

DAY 2
A. Pause Bench 4x5@77.5%
B. Front Squat 3x5 (leave 1-2 reps in the tank, slight increase from last week)
C. DB Seal Row (1ct pause @ top) 3x10
D. 3 sets, alternating: 12 tricep pushdowns + 12 cable back flies

DAY 3
A. 2 sets: 10 single leg RDL/leg + 10 Deadbugs (3sec hold)
B. Deadlift 77.5%x3x6
C. 3 sets, alternating: 10 GHR + 8-10 Ab Wheel

DAY 4
A. Feet Up Bench 75-80%x4x4
B. Farmer's Carry 2x20m
C. Yates Row 3x10
D. 2min shoulder tabata: 20sec front raises, 10sec crucifix hold during the "rest"

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 80%x5x5
C. Pause Bench 3x5@77.5%

DAY 2
A. Deadlift 77.5%x3x6
B. DB Bench 3x8
C. DB Seal Row (1ct pause @ top) 3x10

DAY 3
A. Feet Up Bench 75-80%x4x4
B. Front Squat 3x5 (leave 1-2 reps in the tank, slight increase from last week)
C. Yates Row 2x10

WEIGHTLIFTING

Workout 1
A. Snatch from blocks. Build to a tough single, then 3x1@90%
B. OH Squat, build to a tough set of 5
C. Back Squat 8@50%, 6@65%, 4@75%, 2@80%, 1xmax reps @ 85%

Workout 2
A. Jerk from rack: 4x3
B. Power Clean 5x2 EMOM @ 65-70%.
C. Group Metcon

Workout 3
A. Snatch 2x3@75%, 2x2@80%, 3x1@85%
B. Clean and Jerk. 3@75%, 2x2@80%, 3x1@85%
C. Back Squat 5x1 EMOM @ 85% for speed
D. Paused Back Squat 4x3 with 5sec pause, as heavy as possible

Workout 4
A. Push Press 5x3 ever 90sec
B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Jan 7 2018

GROUP CONDITIONING

Monday
7 sets for time: 12 KB Swings + 8 KB Goblet Squats + 6 burpees

Tuesday
10mins AMRAP
5 toe to bar + 10 push-ups + 45 double unders (90 singles)

Wednesday
Team workout: In teams of 2, alternate: 6 sets each: 15/10cals ABike + 15 ball slams.

Thursday
16min AMRAP:
In teams of 2, with one partner completing a full round in rely style:
row 150m AFAP + 6 gym lengths of a HEAVY sandbag carry (this should be challenging)

Friday
FBOMB FRIDAY!

Saturday
7min amrap: 6 box jumps (step down) + 10 KB Swings

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between. -Back Squat 8 reps, no rest -60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. Back Squat: 10 sets of 2 reps EMOM @ 80% (or at heaviest weight that you've done for 6 reps)
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Bench Press 4-6reps, no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. 3 sets:
30sec AMRAP Push-ups, 30sec rest
30sec AMRAP Ring Rows, 30sec rest
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Sandbag Squat 10-15
Minute 2: GHD Hip Extensions with 5sec pause at top 7-10
Miniue 3: 40sec Hollow Body Hold
Minute 4: rest
B. Farmers Carry.
60m, 60m, 40m
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Philly Press RIGHT x7-10
Minute 2: Philly Press LEFT x7-0
Minute 3: Ring Rows xAMRAP
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 5x3
B. Front Squat: build to to 85%x3 then 60%x6x4 with 1min rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 3 sets: 5 chin ups (controlled lowering) + 20m offset farmer's carry/side
B. 3 sets, alternating: Bench Press 80%x5 + 15 Cable Back Flies
C. Group Metcon

Workout 3
A. RDL 4x6 (3sec lowering, go heavy)
B. 12 min EMOM,
min 1: 10 Bulgarian SS R leg
min 2: 10 Bulgarian SS L leg
min 3: 10 heavy KB swings
min 4: 30sec lateral band walk
C. Group Metcon

Workout 4
A. Incline Bench Press 4x5 (leaving 1-3 reps in the tank)
B. 2-3 sets: 6-8 landmine press + 6-8 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue
B. 5 sets:
B1. Thrusters
Set 1-2: 8 reps
Set 3-4: 6 reps
Set 4: 3 reps
rest 90-120sec
B2. Bar Muscle-ups or Chest to bar pull-ups, AMRAP-1 unbroken, rest 90-120sec
C. 3 sets: Front Squat x8-10reps, rest 2.5mins
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift, 4x2@85%, 1x7-10@75%
C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

A.
For time (9-min time cal)
-20 cleans @ 95/64
-20 HSPU
-15 cleans @ 135/95
-15 HSPU
-10 cleans @ 155
-10 HSPU
--rest 5mins--
B. 20min AMRAP
-8 chest to bar pull-ups
-10 box jump overs
-16/20 cal row

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)

Friday
A. Back Squats 3x8-10, rest 2-3mins. Maximum of 1-sec rest/pause at the top of each rep, such that the entire set should be completed in 40-sec or less.
B. Farmers Carry 60m, 40m, 20m, 10m
C. FBOMB

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. 7 sets for time:
Minute 1: 5 Push Press 135/95/75 + 5 chest to bar pull-ups
Minute 2: 18/15/12cals bike
Minute 3: rest
C. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 3 sets: 8-10 sandbag squat + 8 single leg RDL/leg + 5 single leg glute bridge/side
B. Squat 77.5%x3x5, 1xAMRAP
C. DB Bench 4x8

DAY 2
A. Pause Bench 4x5@75%
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. 1 Arm DB Row 3x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. 2 sets: 10 single leg RDL/leg + 10 Deadbugs (3sec hold)
B. Deadlift 75%x3x6
C. 3 sets, alternating: 10 GHR + 8-10 Ab Wheel

DAY 4
A. Feet Up Bench 75-77.5%x4x4
B. Farmer's Carry 2x20m
C. Meadow's Rows 3x8
D. 3 sets, alternating: 8 pec flies + 8 lateral raises

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 8-10 sandbag squat + 8 single leg RDL/leg + 5 single leg glute bridge/side
B. Squat 77.5%x2x5, 1xAMRAP
C. Pause Bench 3x5@75%

DAY 2
A. Deadlift 75%x3x6
B. DB Bench 3x8
C. 1 Arm DB Row 2x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. Feet Up Bench 75-77.5%x4x4
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. Meadow's Rows 2x8

WEIGHTLIFTING

Workout 1
A. Snatch from blocks, build to a tough single then drop 10-15% for 3x2B. Drop Snatch, build to a tough single (should be more than your best snatch)C. Back Squat 10@50%, 6@65%, 4@75%, 2@80%, 1@85%, 1@90%, then max reps at 80%

Workout 2
A. Clean from blocks 3x3 @ 75-80%
B. Jerk from rack: 6x2 @75% ever7 60-90sec for technique
C. Group Metcon

Workout 3
A. Snatch 5x2@80%. No misses
B. Clean & Jerk 4x2 @ 80-85%
C. Front Squat, build to a tough set of 4

Workout 4
A. Push Press 4x4
B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Dec 31 2018

GROUP CONDITIONING

Monday
New Years Eve Workout - TBD

Holiday Hours:
12noon-1pm: Group Class
1pm-3pm: Open Gym
3pm: Closed

Tuesday
CLOSED - NY Day

Wednesday
Team Workout 6 sets each: 12 gym lenghts of shuttles + 4 gym lengths farmers carry with DBs or KBs.

Thursday
A. 5min amrap: 8 shuttles + 8 ball slams.
Rest 4-mins.
B. 5min amrap: 8 cal row + 8 wall ball.

Friday
FBOMB FRIDAY!

Saturday
For time:
50 wall ball + 40 jumping squats (20/side) + 30 ball slams + 20 toe to bar + 10 burpees

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x3 EMOM @ 75%, then build to a tough set of 6
B. 2 sets:
-single leg RDL x10/side
C. Group Metcon

Workout 2
A1. DB Bench Press with Glute Bridge
A2. Chin-ups
A3. Hollow Body Hold
B. Top Down Alternating Standing DB Press 3x7-10 per side
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: RDL (3sec lowering phase) x 10
Minute 2: RIGHT Cross-over step-up 10-15/side
Minute 3: LEFT Cross-over step-up 10-15/side
Minute 4: Rest
B. 2-3 sets:
RIGHT 1-arm farmers walk x 40m
LEFT arm side plank x 30sec
LEFT 1-arm farmers walk x 40m
RIGHT arm side plank x 30sec

Workout 4
A. 4-5 sets (depending on time):
A1. Barbell Shoulder Press 4-6reps, rest 75-sec
A2. Pull-ups 2-4reps, rest 75-sec
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 6x3
B. Front Squats 6/5/4/3
C. Group Metcon

Workout 2
A. 3 sets: 5-8 chin ups + 20m waiter's walk/side
B. 3 sets, alternating: 8-10 tempo DB bench (3sec lowering) + 8-10 DB Chinese Rows (1sec pause @ top)
C. Group Metcon

Workout 3
A. 2 sets, alternating: 10 sandbag squats + 8 Bulgarian SS/leg
B. 12 min EMOM,
min 1: 6-8 RDLs
min 2: 10 heavy KB swings
min 3: 30sec lateral band walk
min 4: rest
C. Group Metcon

Workout 4
A. Bench Press 8/6/5/4
B. 2-3 sets: 6-8 landmine press + 6-8 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. 5 sets:
B1. Thrusters 2-4 reps, rest 90-120sec
B2. Bar Muscle-ups or Chest to bar pull-ups, AMRAP-1 unbroken, rest 90-120sec

C. 3 sets: Front Squat x8-10reps, rest 2.5mins

D. AMRAP in 8-mins:
-30 double unders
-15/10cal Bike
-10 HSPU

Tuesday
GYM CLOSED FOR NEW YEAR

Wednesday
COMP CLASS

A.
8min AMRAP:
-6 chest to bar PU
-6 squat snatch 75/105
-6 burpees box jump overs

--rest 5mins--

B. 20min AMRAP
-6 HSPU
-8 toe to bar
-16/20 cal row

Thursday
A. Push press 5x6-8reps, rest 2mins
B. 40mins @ 75%
-40/30cal bike
-60sec 1-arm farmers carry RIGHT
-60sec 1-arm farmers carry LEFT
-600m/500m row
-60sec 1-arm waiter walk RIGHT
-60sec 1-arm waiter walk LEFT

Friday
A. Squat Cleans 3x5@70%. 2x3@80%
B. Back Squats 3x8-10, rest 2-3mins. Maximum of 1-sec rest/pause at the top of each rep, such that the entire set should be completed in 40-sec or less.
B. Deadlift, 10@70%, 8@75%, 2x4-6@80%
C. Farmers Carry 60m, 40m, 20m, 10m

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. 7 sets for time:
5 Power Cleans 135/95/75
5 Chest to bar pull-ups
C. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Squat 75%x3x5, 1xAMRAP
C. DB Bench 4x8

DAY 2
A. 3ct Pause Bench 4x6@70%
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. 1 Arm DB Row 2x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. 2 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. 3 sets: 5-8 Trap Bar Deadlift (use 80% of deadlift max) + 20m single arm farmers carry/side
C. Hollow Body Pullovers 2x25-30

DAY 4
A. Feet Up Bench 72.5-75%x4x5
B. Farmer's Carry 2x20m
C. Meadow's Rows 2x8
D. 3 sets, alternating: 8 pec flies + 8 lateral raises

POWERLIFTING (3x per week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Squat 75%x2x5, 1xAMRAP
C. 3ct Pause Bench 3x6@70%

DAY 2
A. 3 sets: 5-8 Trap Bar Deadlift (use 80% of deadlift max) + 20m single arm farmers carry/side
B. DB Bench 3x8
C. 1 Arm DB Row 2x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. Feet Up Bench 72.5-75%x4x5
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. Meadow's Rows 2x8

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 3x4 hard sets
B. OH Squat 3x3 with 3sec pause at bottom
C. Back Squat 10@50%, 6@65%, 5@75%, 3@80%, 2@85%, 1@90%, then max reps @ 75%

Workout 2
A. 5 sets. 2 Clean + 1 Jerk
B. Shoulder Press. 5x5EMOM @70%
C. Group Metcon

Workout 3
A. Snatch EMOM 8x1 @ 85%
B. Back Squat 5x2@ 85% approx. every 90sec, then 2x5 paused back squat with 4sec pause
C. Snatch Pull 3x4@110%

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: Push press 6 reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week.
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Dec 24 2018

GROUP CONDITIONING

Monday
Classes at 6am and 12noon.
Open gym from 1pm-3pm.

Tuesday
CLOSED

Wednesday
CLOSED

Thursday
"Beach Muscles" Partner Workout.
16min AMRAP: Each partner completes: 4 strict chin-ups (palms toward you) + 6 strict toe to bar + 8 push-ups + 12 goblet squats. *comp athletes: sub 6 ring dips for the push-ups

Friday
FBOMB FRIDAY!

Saturday
In teams of two, complete 5 sets each:
parnter 1: row 300/250m
partner 2: row 300/250m
partner 1: 12 shuttles
partner 2: 12 shuttles

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 8 reps, no rest
-60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. Back Squat 10 sets of 3 reps EMOM @ 75%, then build to a tough set of 6
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Bench Press 4-6reps, no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. 3 sets:
30sec AMRAP Push-ups, 30sec rest
30sec AMRAP Ring Rows, 30sec rest
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Sandbag Squat 10-15
Minute 2 rest
Minite 3: GHD Hip Extensions with 5sec pause at top 7-10
Minute 4: rest
B. Farmers Carry.
60m, 60m, 40m
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 12 min EMOM,
min 1: 3 explosive box jumps
min 2: 5-7 front squats
min 3: rest
B. (if time) 2-3 sets, alternating: 10 sandbag squats + 8 Bulgarian SS/leg
C. Group Metcon

Workout 2
A. 3 sets: 5-8 chin ups + 20m waiter's walk/side
B. 3 sets, alternating: 10 tempo DB bench (4sec lowering) + 6-10 tempo ring rows (1sec pause @ top)
C. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 8 single leg glute bridge/side
B. 12 min EMOM,
min 1: 20-30sec hollow body hold
min 2: 8 Goodmornings
min 3: 10 heavy KB swings
min 4: rest
C. Group Metcon

Workout 4
A. Bench Press 3x3 (1sec pause on chest)
B. 3 sets: 8-10 landmine press + 8-10 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B1. Thrusters 6-8 reps, rest 90-120sec
B2. Chest to bar pull-ups, AMRAP-1, rest 90-120sec

C. 10mins:
Minute 1: 8 clean and push press
Minute 2: 30 Double Unders

D. Row 2000/1500m + A. Bike 100/70cals


Tuesday
CLOSED

Wednesday
CLOSED

Thursday
A. Back Squats 3x8-10, rest 2-3mins. Maximum of 1-sec rest/pause at the top of each rep, such that the entire set should be completed in 40-sec or less.
B. Deadlift, 10@70%, 8@75%, 2x4-6@80%
C. Farmers Carry 60m, 40m, 20m, 10m

Friday
A.
Bar Muscle-ups. 6-8sets EMOM. 2-3. reps.
B. 5 sets:
Push Press 6-8reps, rest 120sec
Chest to bar Pull-ups (kipping) AMRAP-1 unbroken, rest 120s
C. FBOMB

Saturday
A. 1 set for time:
15 burpees, jumping over the barbell
8 squat clean and overhead
12 burpees, jumping over the barbell
6 squat clean and overhead
9 burpees, jumping over the barbell
4 squat clean and overhead
*barbell weight: 70% of clean and jerk 1RM

B. Group Metcon

POWERLIFTING (4x per week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Squat 72.5%x4x5 (controlled lowering)
C. DB Bench 4x10

DAY 2
A. 2 sets: 8 unilateral half kneeling press/arm + 20m waiter's walk
B. 3ct Pause Bench 4x6@67.5%
C. Front Squat 3x8 (leave 1-2 reps in the tank, slight increase from last week)
D. 1 Arm DB Row 2x10
E. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. 3 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. 3 sets: 6-8 Trap Bar Deadlift (use 75% of deadlift max) + 20m single arm farmers carry/side
C. Hollow Body Pullovers 2x25-30

DAY 4
A. Feet Up Bench 72.5%x4x5
B. Farmer's Carry 2x30m
C. Meadow's Rows 2x10
D. 3 sets, alternating: 10 pec flies+ 10 lateral raises

POWERLIFTING (3x per week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Squat 72.5%x3x5 (controlled lowering)
C. 3ct Pause Bench 3x6@67.5%

DAY 2
A. 3 sets: 6-8 Trap Bar Deadlift (use 75% of deadlift max) + 20m single arm farmers carry/side
B. DB Bench 3x10
C. 1 Arm DB Row 2x10
D. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. 2 sets: 8 unilateral half kneeling press/arm + 20m waiter's walk
B. Feet Up Bench 72.5%x4x5
C. Front Squat 3x8 (leave 1-2 reps in the tank, slight increase from last week)
D. Farmer's Carry 2x30m

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 3x5
B. OH Drop Snatch 5x1 tough reps
C. Back Squat 10@60%, 6@70%, 5@75%, 3@80% 3x2@85%

Workout 2
A. Tall Jerk 3x5
B. Jerk from Rack 4x2@80%
C. Clean and Jerk 3x1@80%
D. Group Metcon

Workout 3
A. Snatch 5x1@85%
B. Front Squat, build to a tough set of 6
C. RDL 4x8

Workout 4
A. Jerk 5x1 EMOMB.
B. 3 sets: weighted front step-up 10/side + 4-8 strict chin-ups + GHD Hip Extension 10 reps with 4sec pause at top. Rest as needed
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Dec 17 2018

GROUP CONDITIONING

Monday
3min max shuttles.
1min rest.
3min assult bike.
1min rest.
3min box jumps (step down),
1 min rest.
3min wall ball

Tuesday
1 set for time:
Row 1000/800m (or sub: bike 50/35)
50 Single Arm DB Hang Snatches (switch arms every 5 reps)
30 toe to bar

Wednesday
9min amrap: 10 DB Push Press + 10 DB Step-ups, alternating (5/5) + 10 burpees

Thursday
4 rounds EMOM :
min 1: 8 tire flips
min 2: AMRAP in 45sec strict toe to bar
min 3: 6-10 heavy thrusters (unbroken)
min 4: 40/20/10 double unders

Friday
FBOMB FRIDAY!

Saturday
Team Workout (relay style). 8 sets each. rotate each round:
10 ball slams + 8/5 cals assault bike

FOUNDATIONS

Workout 1
A. Deadlift with 4sec lowering phase
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x2-4, rest 2min
B. Heavy Sandbag Carry 1 set as far as possible (use a bag that allows you to at least cover 40m)
C. Group Metcon

Workout 2
4 sets (16mins)
MIN 1: Landmine Press LEFT 7-10reps
MIN 2: Landmine Press RIGHT 7-10reps
MIN 3: Chin-ups with 4sec lowering phase x4-6
MIN 4: AMRAP Hollow Body Hold with Straight-arm Lat Pull down (use band)

Workout 3
MIN 1: Bulgarian Split Squat LEFT 6-8
MIN 2: Bulgarian Split Squat RIGHT 6-8
MIN 3: GHD Hip Extensions x10-15
MIN 4: Ab Wheel Roll-Outs x AMRAP

Workout 4
4 sets:
MIN 1: Snatch Grip Deadlift from Blocks x10
MIN 2: Ring Rows with 2sec pause at top AMRAP
MIN 3: Back Flys with 3sec pause at back, 8-12
MIN 4: Rest

TRAINING-GENERAL

Workout 1
A. 2 sets: 10m Goblet Lateral Band Walks/side (band around knees, every 5m perform 3 Goblet Squats) + 10 banded glute bridge (3sec hold)
B. Back Squat: build to a heavy double (1 rep in the tank) then 2x1 (go to max if feeling good)
C. Front Squat (if time) 2x3
D. Group Metcon

Workout 2
A. 2 sets: 8 unilateral half kneeling press/arm + 20m waiter's walk
B. Strict Press: build to a heavy double (1 rep in the tank) then 2x1 (go to max if feeling good)
C. (if time) 3x8 Barbell Row
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 8 single leg glute bridge/side
B. Deadlift: build to a heavy double (1 rep in the tank) then 2x1 (go to max if feeling good)
C. Group Metcon

Workout 4
A. 3 sets: 3-5 Barbell Bench Press (1sec pause on chest) + 3-6 pull-ups (weighted if needed)
B. (if time) 3 sets: 8-10 landmine press + 8-10 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Barbell Thrusters.
Build to a 3RM, then 3x6-8reps, rest 2-3min

C. 5 sets, Ring Rows with 1sec hold at top x AMRAP + AMRAP strict HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift3x3@80%

C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS
A. 17.5
10 rounds for time:
9 Thrusters (95/65)
35 double unders

--rest 5mins--

B. 12min AMRAP:
-10 chest to bar PU
-10 bar facing burpees
-20/16 cal row

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)

Friday
A. Front Squats 4, 4, 4
B. Farmers Carry 60m, 40m, 20m, 10m
C. 3 sets alternating: 12-20 sandbag squats + 10-15 GHD Hip Extensions (weighted if able). rest 45sec between exercises.
D. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.

B. 4 sets:
Bench Press 4-6reps, rest 45sec
Chest to bar Pull-ups (kipping) AMRAP unbroken, rest 120s

C. 4 sets:
DB Shoulder Press 7-10reps, rest 75-90s
Fat Grip Chin-ups 5-8 (weighted if able), rest 75-90s

D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 3 sets: 8-10 sandbag squat + 8 single leg RDL/leg + 5 single leg glute bridge/side
B. Squat 70%x4x5 (controlled lowering)
C. DB Bench 4x12

DAY 2
A. 3 sets: 8-10 unilateral half kneeling press/arm + 8 renegade rows/side
B. 3ct Pause Bench 4x8@62.5%
C. Front Squat 3x8 (leave 2-3 reps in the tank)
D. 1 Arm DB Row 2x12
E. 3 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. 3 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. 3 sets: 8-10 Trap Bar Deadlift (use 70% of deadlift max) + 40m single arm farmers carry/side
C. Hollow Body Pullovers 2x25-30

DAY 4
A. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
B. Farmer's Carry 2x40m
C. Meadow's Rows 2x12
D. 3 sets, alternating: 12 front raises + 12 lateral raises

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 8-10 sandbag squat + 8 single leg RDL/leg + 5 single leg glute bridge/side
B. Squat 70%x4x5 (controlled lowering)
C. 3ct Pause Bench 3x8@62.5%

DAY 2
A. 3 sets: 8-10 Trap Bar Deadlift (use 70% of deadlift max) + 40m single arm farmers carry/side
B. DB Bench 3x12
C. 1 Arm DB Row 2x12
D. 2 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. 3 sets: 8-10 unilateral half kneeling press/arm + 8 renegade rows/side
B. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
C. Front Squat 3x8 (leave 2-3 reps in the tank)
D. Farmer's Carry 2x40m

WEIGHTLIFTING

Workout 1
A. Snatch 4x3@75-80%
B. 3x5 OH Squat
C. Back Squat 10@65%, 8@75%, 4@80%, 2@85%, 4@80%. try to move the bar as quickly as possible on the way up)

Workout 2
A. 5 sets. Clean from blocks + 3 push press.
B. Shoulder Press. 5x3EMOM @75%
C. Group Metcon

Workout 3
A. Snatch EMOM 8x1 @ 85%
B. Back Squat 1@90%, then 10x2 approx EMOM @ 80%
C. Snatch Pull 3x3@110%

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: barbell walking lunges 5/side + pendlay rows 10reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week.
C. Group Metcon

Comment

Comment

Group Workouts For the Week of Dec 10

GROUP CONDITIONING

Monday
"Circuit City" 3 rounds: 60sec at each station. rest 2mins between rounds
WB
Box Jumps (step down)
Burpees
Row (cals)
Compare to: Nov 7 2015, Dec 15 2015, Jan 4 2016, Mar 16, 2016, Dec 28 2016, Feb 18 2018

Tuesday
4 rounds:
Minute 1: 60m sandbag carry
Minute 2: 40/20/10 double unders
Minute 3: reverse sled drag (4 gym lengths)
Minute 4: 15 wall ball (try going slightly up in weight from normal)

Wednesday
4 sets:
Minute 1: 15 Double KB swings
Minute 2: AMRAP Alternating jumping lunges
Minute 3: 15 ball slams
Minute 4: AMRAP Dumbbell plank pull throughs

Thursday
6min AMRAP: 40-60m sandbag carry + 30 DU.
1min rest/transition.
6min AMRAP: 4-8 strict toe to bar with 3sec lowering phase + 40-60m of heavy overhead walk (use heavy DB's).

Friday
FBOMB FRIDAY!

Saturday
Closed - We’re hosting a powerlifting meet today. If you’re looking for something to do, come by to watch & cheer on some lifters!

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 8 reps, no rest
-60sec AMRAP: Mini-band side shuffles, rest 45-60sec

B. 4 sets, every 3 mins :
Paused (3sec) Back Squat 4-6 reps

C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Paused Bench Press 2 reps (2sec pause), no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec

B. Group Metcon

Workout 3
A. Sumo Deadlift. Build to a tough set of 4
B. Single Leg RDL 3x8/side. rest 15sec between sides
C. Group Metcon

Workout 4
A. 4 sets:
-Dumbbell Incline Bench Press 6-10reps, rest 60-90sec
-Seated Cable Row 6-10 reps with 2sec pause at back, rest 60-90sec
B. Plank Pull Throughs with Dumbbells 2-3 sets of 30sec, rest 30sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS, min3: Lateral Band Walk 10/side
B. Back Squat 3x3 ramping
C. Front Squat 2x3 (increase weight slightly from last week)
D. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 8 renegade rows/side + 5 inch worm pushups
B. Strict Press 3x3 ramping
C. (if time) 2x10-12 DB Row (1ct pause)
D. Group Metcon

Workout 3
A. 2 sets: 20m single arm waiter's walk/side + 10 Bulgarian SS + 10 steps/side lateral band walk
B. Deadlift 3x3 ramping
C. Group Metcon

Workout 4
A. 3 sets: 4-6 Barbell Bench Press (1sec pause on chest) + 4-6 pull-ups (weighted if needed)
B. (if time) 2 sets: 8-10 seated DB press + 8-10 DB row (1sec pause)
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Barbell Thrusters.
8, 6, 4, 2, 2

C. 5 sets, Ring Rows with 1sec hold at top x AMRAP + AMRAP strict HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x2@90%, 1x4@85%, 1x6@80%
C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

8min AMRAP:
25 toe to bar
50 double unders
12 squat cleans (135/95)

--rest 5mins--

B. 16min AMRAP:
Row 300/225m
6-10 HSPU

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)

Friday
A. Front Squats 6, 6, 4, 4
B. Farmers Carry 60m, 40m, 20m, 10m
C. 3 sets alternating: 12-20 sandbag squats + 10-15 GHD Hip Extensions (weighted if able). rest 45sec between exercises.
D. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. 3 sets:
Bench Press 6-8reps, rest 45sec
Chest to bar Pull-ups (kipping) AMRAP unbroken, rest 120s
C. 4 sets:
DB Shoulder Press 7-10reps, rest 75-90s
Fat Grip Chin-ups 5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
NOTES: use this day to practice commands
A. 2 sets: 8 single leg RDL/leg + 8 goblet squat w/ band around knee + 5 single leg glute bridge/side
B. Squat 83%x2x2, 88-90%x1-2x1
C. Deadlift 85%x1,
D. Competition pause bench (2ct roughly) 90-93%x1, 85%x2

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Barbell Row 1x10

DAY 3
A. 30-45min of easy mobility
B. Restoration work / broomstick technique / visualization

DAY 4
COMPETITION DAY!

POWERLIFTING (3x per week)

DAY 1
A. Sandbag Squats 2x5 (3sec pause)
B. Squat to 95%x1
C. Bench Press to 95%x1
D. Deadlift to 95%x1
*note: if feeling good push to max

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Barbell Row 1x10

DAY 3
A. Squat to 1RM
B. Bench Press to 1RM
C. Deadlift to 1RM

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 3x3
B. Drop Snatch, build to a tough single
C. Back Squat, 1@90%, then 4x2@80% every 90sec
D. Clean pull 3x2@110%

Workout 2
A. Tall Jerk 3x5, Jerk from Rack 4x1@85%
B. Clean from block. 3x1 @ 85%
C. Group Metcon

Workout 3
A. Snatch to a max double for the day.
B. Clean and Jerk. Build to a tough double for the day.
C. Front Squat, sets of 2 all the way up, build to a heavy set for the day, then do 3x3@90% of that weight

Workout 4
A. Snatch Grip RDL 3x10
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Dec 3

GROUP CONDITIONING

Monday
5 sets:
40sec battling ropes, rest 20sec,
40sec rowing, 20sec rest,
40sec plank forward touches, 20sec rest.

Tuesday
15min amrap:
10 burpees + 30 double unders.
compare to:Mar 4 1205, April 21 2015, June 6th 2016, Aug 28th, feb 7 2018

Wednesday
Tabata shuttles (8sets). rest 60sec.
Tabata Wall ball. rest 60sec.
Tabata assault bike.
Score = your lowest round on each interval

Thursday
2 sets of a 6min AMRAP:
3 strict pull-ups
6 push-ups
12 KB Swings
Rest 3mins between sets.

Friday
FBOMB FRIDAY!

Saturday
7min amrap: 7 box jumps (step down) + 7 ball slams

FOUNDATIONS

Workout 1
A. Deadlift with 4sec lowering phase
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x4-6, rest 2min
B. Heavy Sandbag Carry 1 set as far as possible (use a bag that allows you to at least cover 40m)
C. Group Metcon

Workout 2
4 sets (16mins)
MIN 1: Landmine Press LEFT 7-10reps
MIN 2: Landmine Press RIGHT 7-10reps
MIN 3: Chin-ups with 4sec lowering phase x4-6
MIN 4: AMRAP Hollow Body Hold with Straight-arm Lat Pull down (use band)

Workout 3
MIN 1: Bulgarian Split Squat LEFT 6-8
MIN 2: Bulgarian Split Squat RIGHT 6-8
MIN 3: GHD Hip Extensions x10-15
MIN 4: Ab Wheel Roll-Outs x AMRAP

Workout 4
3 sets:
MIN 1: Snatch Grip Deadlift from Blocks x8
MIN 2: Ring Rows with 2sec pause at top AMRAP
MIN 3: Back Flys with 3sec pause at back, 8-12
MIN 4: Rest

TRAINING-GENERAL

Workout 1
A. 2 sets: 8-10 banded tempo goblet squats (3sec lowering) + 10 KB swing + 10 banded glute bridge (3sec hold)
B. Tempo Back Squat (4sec lowering) 3x4 (use around 90% of last week's top weight)
C. Front Squat 2x4 (increase weight slightly from last week)
D. Group Metcon

Workout 2
A. 2 sets: 8 unilateral half kneeling press/arm + 20s/side side plank (leg up if able) + 20m waiter's walk
B. Tempo Strict Press (5sec lowering) 4x4 (use around 90% of last week's top weight)
C. (if time) 2x12-15 DB Row (1ct pause)
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 10 KB swing + 30sec glute bridges
B. Tempo Deadlift (5sec lowering, 1sec pause on ground) 4x4 (use around 90% of last week's top weight)
C. Group Metcon

Workout 4
A. 3 sets: 5-7 Barbell Bench Press (1sec pause on chest) + AMRAP pull-ups (stopping 1-2 shy of failure)
B. (if time) 3 sets: 8-10 landmine press + 8-10 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Barbell Thrusters.
8, 6, 6, 4, 2

C. 5 sets, Ring Rows with 1sec hold at top x AMRAP + AMRAP strict HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift 3x4@85%, 1x8@75%

C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
"COMP CLASS

A.
For time (10min cut-off):
20-15-10-5
Thrusters + Bar Facing Burpees

--rest 5mins--

B.
6 sets:
30sec OH walking lunges
30sec rest
30sec HSPU
30sec rest
30sec Squat Cleans
30sec rest
30sec chest to bar pull-ups
30sec rest

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)


Friday
A. Front Squats 6, 6, 4, 4
B. Farmers Carry 60m, 40m, 20m, 10m
C. 3 sets alternating: 12-20 sandbag squats + 10-15 GHD Hip Extensions (weighted if able). rest 45sec between exercises.
D. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.

B. 4 sets:
Bench Press 8,6,6,4 reps, rest 45sec
Chest to bar Pull-ups (kipping) AMRAP unbroken, rest 120s

C. 4 sets:
DB Shoulder Press 7-10reps, rest 75-90s
Fat Grip Chin-ups 5-8 (weighted if able), rest 75-90s

D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 8 single leg RDL/leg + 8 goblet squat w/ band around knee + 5 single leg glute bridge/side
B. Back Squat: build to opener + second attempt (top single around 95-96%), then 85%x3x3
C. DB Bench 3x6 (1ct pause)

DAY 2
A. Bench Press: build to a single (leave 1 rep in the tank, just a little heavier than last week, around 93%), then 87.5%x3x3
B. Pause Deadlift (3ct pause 1” off floor) 2x4@77.5-80%
C. Barbell Row 3x6-8

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift: build to opener + second attempt (heavy single around 95-96%) then 87.5-90%x2x2
C. Pause Squat (2ct pause) 70/80/85%x2

DAY 4
A. Back Squat 85%x2x2, 90%x2x1
B. Long Pause Bench 80%x3x3-5
C. 2 sets: 6-8 unilateral half kneeling press + 6 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat: build to opener + second attempt (top single around 95-96%), then 85%x2x3
B. Bench Press: build to a single (leave 1 rep in the tank, just a little heavier than last week, around 93%), then 87.5%x2x3
C. DB Bench 2x6 (1ct pause)

DAY 2
A. Deadlift: build to opener + second attempt (heavy single around 95-96%) then 87.5-90%x2x2
B. Pause Squat (2ct pause) 70/80/85%x2
C. Long Pause Bench 80%x3x3

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Back Squat 85%x2x2, 90%x2x1
C. 2 sets: 6-8 unilateral half kneeling press + 6 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

Workout 1
A. Snatch. 4x3
B. OH Squat with 3sec pause at bottom 3x3C
. Back Squat 3x4-6, try to beat what you did 2 weeks ago
D. Clean Pull 3x4@100%

Workout 2
A. Clean from blocks, 4x2
B. Push Press 4x2-4
C. Shoulder Press 1xmax @ 80%
D. Group Metcon

Workout 3
A. Snatch EMOM 10x1@82%
B. Back Squat 1@90%, then 7x3 EMOM @ 75%, then 2x5 Paused Squat with 5sec pause in bottom.
C. Snatch Pull 3x5@100%
D. RDL 3x10
E. Hollow Body Hold 2xas long as possible. rest 60sec

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: barbell walking lunges 5/side + pendlay rows 10reps + GHD Hip Extension 8reps with 4sec pause at top
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Nov 26 2018

GROUP CONDITIONING

Monday
Complete as many rounds as possible in 7mins:
-5 heavy DB thrusters
-25/10 double unders

Tuesday
2 repeats of:
4min aridyne @ 85%.
rest 1min.
4min of 5 burpees + 10 KB Swings.
rest 1mins

Wednesday
6mins AMRAP:
-8 double KB swings
-10/10 double KB walking lunges (front rack)
-10 box jumps (step down)
--rest 2mins
6mins: Row

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: sandbag squats
min 4: sandbag (or heavy slam ball) overhead presses

Friday
FBOMB FRIDAY!

Saturday
In teams of 2, each teammate completes a full round before switch.
5 full rounds each: 60m sandbag carry + 300/200m row

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between. -Back Squat 8 reps, no rest -60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. 4 sets, every 3 mins : Paused (3sec) Back Squat 2-4 reps
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Paused Bench Press 4 reps (2sec pause), no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. Group Metcon

Workout 3
A. Sumo Deadlift. Build to a tough set of 6
B. Single Leg RDL 3x8/side. rest 15sec between sides
C. Group Metcon

Workout 4
A. 4 sets:
-Dumbbell Incline Bench Press 6-10reps, rest 60-90sec
-Seated Cable Row 6-10 reps with 2sec pause at back, rest 60-90sec
B. Plank Pull Throughs with Dumbbells 2-3 sets of 30sec, rest 30sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets: 10m Goblet Lateral Band Walks/side (band around knees, every 5m perform 3 Goblet Squats) + 10 banded glute bridge (3sec hold)
B. Back Squat 3x4 ramping
C. Front Squat 2x4
D. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 3-6 chin ups (slow lowering) + 5 inch worm pushups
B. Strict Press 4x4 ramping
C. (if time) 2x15-20 DB Row
D. Group Metcon

Workout 3
A. 2 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. Deadlift 4x4 ramping
C. Group Metcon

Workout 4
A. 3 sets: 6-8 Barbell Bench Press (1sec pause on chest) + AMRAP pull-ups (stopping 1-2 shy of failure)
B. (if time) 2 sets: 8-10 seated DB press + 8-10 DB row (1sec pause)
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Barbell Thrusters.
8, 8, 6, 6, 4, 4

C. 5 sets, Ring Rows with 1sec hold at top x AMRAP + AMRAP strict HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift 3x5@80%

C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
"COMP CLASS

A. 6xEMOM 6 Power Cleans

B. [12min cut-off]
2 Rounds for time:
100 double unders
20 OH Squats
20 chest to bar pull-ups

C. 12min AMRAP:
Row 300/225m
6-10 HSPU


Thursday
REST or Recovery workout:
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)
60sec AMRAP back flys with 4sec pause at back

Friday
A. Front Squats 8,6,4
B. Farmers Carry 60m, 40m, 20m, 10m
C. 3 sets alternating: 12-20 sandbag squats + 10-15 GHD Hip Extensions (weighted if able). rest 45sec between exercises.
D. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.

B. 3 sets:
Bench Press 6-8reps, rest 45sec
Chest to bar Pull-ups (kipping) AMRAP unbroken, rest 120s

C. 4 sets:
DB Shoulder Press 7-10reps, rest 75-90s
Fat Grip Chin-ups 5-8 (weighted if able), rest 75-90s

D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 single leg RDL/leg + 10 goblet squat w/ band around knee + 30sec banded around knee hip thrusts (3sec hold)
B. Back Squat: build to a 2RM (around 90-92%), then 82%x3x5
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press: build to a 2RM (around 90-92%), then 82%x3x5
B. Pause Deadlift (3ct pause 1” off floor) 2x5@75%
C. Barbell Row 3x8-10

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift build to a single (leave 1 rep in the tank, around 93%) then 85%x3x2
C. Pause Squat (2ct pause) 65/75/80%x3

DAY 4
A. Long Pause Bench 75%x4x5
B. Overhead Press 72.5%x3x5
C. 3 sets: 8-10 unilateral half kneeling press + 6-8 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat: build to a 2RM (around 90-92%), then 82%x2x5
B. Bench Press: build to a 2RM (around 90-92%), then 82%x2x5
C. Barbell Row 2x8-10

DAY 2
A. Deadlift build to a single (leave 1 rep in the tank, around 93%) then 85%x3x2
B. Pause Squat (2ct pause) 65/75/80%x3
C. Overhead Press 72.5%x3x5

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Long Pause Bench 75%x4x5
C. 3 sets: 8-10 unilateral half kneeling press + 6-8 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

Workout 1
A. Snatch from blocks. Build to a tough double then 2x2 @ 90% of top weight for the day.
B. Drop Snatch + 1 OH Squats. 4 tough sets.
C. Back Squat 3x2-4 tough sets. If you get 4 reps, increase the weight, if you can't get at least 2, decrease.
D. Snatch Pull 3x3@100%

Workout 2
A. Tall Jerk 3x5, then Jerk from Rack, build to a tough tripple for the day.
B. Clean from blocks 3x4
C. Group Metcon

Workout 3
A. Snatch to max for the day, then 2x2@90% of that
B. Clean and jerk 3x1@90%, if feeling good go to max for the day
C. Front Squat, sets of 3 all the way up, build to a heavy set for the day

Workout 4
A. Clean pulls 4x3@110%
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Nov 19 2018

GROUP CONDITIONING

Monday
Every minute on the minute for 18mins: minute 1: Bike 13/8cals, minute 2: 15 heavy ball slams (comp group do 12 HPClean), minute 3: 30sec of battle ropes.

Tuesday
1 set, for time:
Row 500m
50 wall ball
Row 500m
(complete in heats if there aren't enough rowers, or sub 30cal bike)

Wednesday
For time:
DB Thrusters + Box Jumps (step down)
20, 15, 10, 5

Thursday
12min AMRAP:
4 HSPU or 8 Push-ups
8 strict pull-ups
12/12 walking lunges (DB suitcase hold)

Friday
FBOMB FRIDAY!

Saturday
5 rounds for time:
10 plate ground to overhead (45/25)
10 (5/5) overhead reverse lunges
10 plate squats (hold plate in chest)

FOUNDATIONS

Workout 1
A. Deadlift with 4sec lowering phase
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x4-6, rest 2min
B. Heavy Sandbag Carry 1 set as far as possible (use a bag that allows you to at least cover 40m)
C. Group Metcon

Workout 2
4 sets (16mins)
MIN 1: Landmine Press LEFT 7-10reps
MIN 2: Landmine Press RIGHT 7-10reps
MIN 3: Chin-ups with 4sec lowering phase x4-6
MIN 4: AMRAP Hollow Body Hold with Straight-arm Lat Pull down (use band)

Workout 3
MIN 1: Bulgarian Split Squat LEFT 6-8
MIN 2: Bulgarian Split Squat RIGHT 6-8
MIN 3: GHD Hip Extensions x10-15
MIN 4: Ab Wheel Roll-Outs x AMRAP

Workout 4
3 sets:
MIN 1: Snatch Grip Deadlift from Blocks x10
MIN 2: Ring Rows with 2sec pause at top AMRAP
MIN 3: Back Flys with 3sec pause at back, 8-12
MIN 4: Rest

TRAINING-GENERAL

Workout 1
A. 2 sets: 8-10 tempo goblet squats (3sec lowering) + 10 KB swing + 10 banded glute bridge (3sec hold)
B. Tempo Back Squat (4sec lowering) 3x5 (use around 90% of last week's top weight)
C. Front Squat 2x5 (increase weight slightly from last week)
D. Group Metcon

Workout 2
A. 2 sets: 6 unilateral half kneeling press/arm (bottoms up if able) + 20s/side side plank (leg up if able) + 20m single arm farmers carry (weight at shoulder)
B. Tempo Strict Press (5sec lowering) 5x5 (use around 90% of last week's top weight)
C. (if time) 2x8-10 DB Row
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 8 single leg glute bridge/side
B. Tempo Deadlift (5sec lowering, 1sec pause on ground) 3x5 (use around 90% of last week's top weight)
C. Group Metcon

Workout 4
A. 4 sets: 8 DB Bench + 5-8 chin ups (weighted if able)
B. 3 sets: 8-10 landmine press + 8-10 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA

B. Barbell Push Press 4x2-3, rest 2mins
*goal = beat last week

C. 5 sets, Bent-over Barbell Row x8 reps + AMRAP HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift 3x5@80%

Wednesday
COMP CLASS

A. Thrusters 6x2 EMOM

—-rest 5mins—-

B. AMRAP in 7mins [18.5; 12.5; 11.6]
3 thrusters + 3 chest to bar PU
6 thrusters + 6 chest to bar PU
9 thrusters + 9 PU...
Climb the ladder as high as possible.

---rest 5mins---

C. AMRAP in 8mins
row 30/20cals + 15 DB Hang Power Cleans + 20m DB walking lunges (front rack)


Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60m DB waiter walk
60-80m double KB front rack carry
5min bike @ 70% pace
60sec front plank on rings
1xAMRAP cable back flys

Friday
A. Back Squat 4x4@85%
B. Paused Front Squats (3sec pause) 4x3
C. FBOM FRIDAY!

Saturday
A. Bar Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. Heavy Thrusters. 3x2-4 *goal = beat last week
C. Fat Grip Chin-ups 5x5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 single leg RDL/leg + 10 sandbag squat + 30sec banded around knee hip thrusts (3sec hold)
B. Back Squat: build to a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x3x5
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press: build to a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x3x5
B. Pause Deadlift (3ct pause 1” off floor) 3x6@65%
C. Barbell Row 3x10

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift 3RM (90-92%) then 82.5%x4x2
C. Pause Squat (2ct pause) 60/70/75%x4

DAY 4
A. Long Pause Bench 72.5%x4x6-8
B. Overhead Press 70%x5x5
C. 3 sets: 8-10 unilateral half kneeling press + 8-10 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat: build to a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x2x5
B. Bench Press: build to a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x3x5
C. Barbell Row 2x10

DAY 2
A. Deadlift 3RM (90-92%) then 82.5%x4x2
B. Pause Squat (2ct pause) 60/70/75%x4
C. Overhead Press 70%x5x5

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Long Pause Bench 72.5%x3x6-8
C. 3 sets: 8-10 unilateral half kneeling press + 8-10 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

Workout 1
A. Hang snatch 4x3
B. Drop Snatch + 4 OH Squats. 3 tough sets.
C. Back Squat 3x4-6 tough sets. Leave 1 rep in the tank. If you get 6, automatically increase the weight. If you're not able to get 4, lower the weight. Start at approx 80%
D. Snatch Pull 3x4@95%

Workout 2
A. Clean from blocks 4x3
B. Push Press 3x3-5
C. Group Metcon

Workout 3
A. Snatch 8x1 EMOM @ 80%
B. Back Squat, 1@90%, 5x1 EMOM@85%. Then Paused Back Squat 3x3 (3sec pause at bottom)
C. Clean Pull 4x3@105%
D. Snatch Grip RDL 2x10, add 5-15lbs from last week

Workout 4
A. Clean + 2 Jerks. 4 sets
B. 3 sets: barbell walking lunges 6/side + GH raise 6-8reps + ring rows for max reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Nov 12 2018

GROUP CONDITIONING

Monday
Rowing Intervals: 4x500m @ 85-90%. Rest 2.5-3mins between sets. Goal is max sustainable pace across all sets with minimal drop-off.

Tuesday
Team workout, with 1 team member working at a time:
AMRAP in 14mins
4 burpees
6 goblet squats
8 shuttles

Wednesday
4 sets:
Minute 1: 15 Double KB swings (to chin level)
Minute 2: AMRAP deadbugs
Minute 3: Alternating jumping lunges

Thursday
Every 2mins for 18 mins (3 sets each)
-25/15cal bike
-15 toe to bar + 60m double KB front rack carry
-30/20 push-ups + 40/20 double unders

Friday
FBOMB FRIDAY!

Saturday
In Teams of 2, atlernating rounds until both partners have completed the workout:
10, 15, 20, 25
cals on the rower + wall ball reps
(i.e. round 1: partner A = 10cal row + 10 reps wall ball; Partner 2 = same. Round 2: 15cal row + 15WB)
Push hard on this!!

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 8 reps, no rest
-60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. 4 sets, every 3 mins :
Paused (3sec) Back Squat 4-6 reps
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Paused Bench Press 6 reps (2sec pause), no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. Group Metcon

Workout 3
A. Sumo Deadlift. Build to a tough set of 8
B. Single Leg RDL 3x8/side. rest 15sec between sides
C. Group Metcon

Workout 4
A. 4 sets:
-Dumbbell Incline Bench Press 6-10reps, rest 60-90sec
-Seated Cable Row 6-10 reps with 2sec pause at back, rest 60-90sec
B. Plank Pull Throughs with Dumbbells 2-3 sets of 30sec, rest 30sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS, min3: Lateral Band Walk 10/side
B. Back Squat 3x5 ramping
C. Front Squat 2x5
D. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 8 renegade rows/side + 5 inch worm pushups
B. Strict Press 5x5 ramping
C. (if time) 2x6-8 Barbell Row
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 10 KB swing + 30sec glute bridge static hold
B. Deadlift 4x5 ramping
C. Group Metcon

Workout 4
A. 4 sets: 8 Incline DB Bench + 8 Incline DB Chinese Row
B. 3 sets: 8-12 tempo ring row + 4-6 chin ups
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA

B. 5 sets each, every 90sec:
-HSPU (most difficult variation you're able to complete). 1-2 reps
-Weighted Pull-ups 1-2 reps

C. Barbell Push Press 4x2-3, rest 2mins

D1. DB Push Press with controlled lowering phase 3x8-12reps, rest 60-90sec
D2. Bent-over Barbell Row 3x8 reps, rest 60-90sec

E. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 3x1@90%

Wednesday
COMP CLASS

A. 2 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 3x [8 Power Clean to Push Press + 8 bar facing burpees + 30 double unders]
Part 2: 2x [Row 300m/200m + 5-10 chest to bar pull-ups + 24 OH KB swings]


Thursday
Rest or Light Recovery Workout
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60m DB waiter walk
60-80m double KB front rack carry
5min bike @ 70% pace
60sec front plank on rings
1xAMRAP cable back flys

Friday
A. Back Squat 6@80%, 5@82.5%, 4@85%, 4@85%
B. Paused Front Squats (3sec pause) 4x3
C. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. Heavy Thrusters. 4x2-4
C. Fat Grip Chin-ups 5x5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 single leg RDL/leg + 10 Bulgarian SS + 10 steps/side lateral band walk
B. Back Squat 5RM (or 87%xAMRAP)
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press 5RM (or 87%xAMRAP) then 80-82%x2x5
B. 2" Deficit Deadlift 3x5@70%
C. Barbell Row 3x10

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 KB RDL + 10 tempo goblet squat w/ band
B. Deadlift 6x2@75%, 2x1@85-88%
C. 2-3ct Pause Squat 60/70/80%x3

DAY 4
A. Long Pause Bench 70%x3x5
B. Overhead Press 3x8 (around 65%)
C. 3 sets: 10-12 unilateral half kneeling press + 8-15 ring rows
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 5RM (or 87%xAMRAP)
B. Bench Press 5RM (or 87%xAMRAP) then 80-82%x5
C. Barbell Row 2x10

DAY 2
B. Deadlift 4x2@75%, 2x1@85-88%
B. 2-3ct Pause Squat 60/70/80%x3
C. Overhead Press 3x8 (around 65%)

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 KB RDL + 10 tempo goblet squat w/ band
B. Long Pause Bench 70%x3x5
C. 3 sets: 10-12 unilateral half kneeling press + 8-15 ring rows
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

Workout 1
A. snatch 4x2 @ 70%
B. Jerk 3x3@70-75%
C. Back Squat 3@70%, 3@80%, 2@85%, 5@75%, 10@65%

Workout 2
A. Power Clean + 3 push press. 4 sets.
B. Group Metcon

Workout 3
A. Hang snatch 4x2@75-80%
B. Drop Snatch 3x3 @ 80-85% of best snatch
C. Clean pull 3x4@95-100% of best clean
D. Snatch Grip RDL 3x10 wtih 3sec lowering phase

Workout 4
A. Snatch Pull 3x3@100%
B. 3 sets: barbell walking lunges 5/side + GH raise 6-8reps. rest as needed.
C. Group Metcon

Comment

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Group Workouts for the Week of Nov 5 2018

GROUP CONDITIONING

Monday
tabata rowing(4mins)
1 min rest
tabata wall ball (4mins)
1 min rest
battling ropes (both arms moving together)

Tuesday
4 rounds for time:
50 double unders Double Unders + 20 (10/10) reengage rows + 20/12cals bike [alt: 25/20cals row]

Wednesday
16min AMRAP:
In teams of 2, alternating every round:
-6 DB farmers walks (us same markings as for shuttle runs)
-8 shuttle runs
-16 KB swings

Thursday
3 sets:
60sec: wall walks [sub=push-ups]
60sec dumbbell bear crawl
60sec double unders
2mins rest

Friday
FBOMB FRIDAY!

Saturday
16min amrap: 5 chin-ups + 10 push-ups + 15 KB swings + 150m row OR 200m run

FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to hard set of 5, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2-3 sets of max reps. rest 60sec.
C. Group Metcon

Workout 2
A. 3 sets: Barbell Shoulder Press with 3sec lowering phase 4-6reps (try to beat last week)
B. 2 sets: Seated DB Shoulder Press 8-12reps, rest 90sec
C. Group Metcon

Workout 3
A. Farmers Walk: 3x20m {as heavy as you can with good form)
B. Sandbag Squat 2x10-15
C. Pallof Hold 2x60sec/side
D. Group Metcon

Workout 4
A. 5 sets:
Pull-ups x 6-10 reps, rest 60sec
Push-ups x 6-10 (if able to do more, do weighted push-ups), rest 60sec
B. L-Sit. Accumulate 40-60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets: 10m Goblet Lateral Band Walks/side (band around knees, every 5m perform 3 Goblet Squats) + 10 banded glute bridge (3sec hold)
B. Back Squat 3x3 ramping
C. Group Metcon

Workout 2
A. 2 sets: 6 unilateral half kneeling press/arm (bottoms up if able) + 20m single arm OH carry
B. Strict Press 3x3 ramping
C. (if time) 2x8-10 Barbell Row
D. Group Metcon

Workout 3
A. 2 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. Deadlift 3x3 (slight increase from last week)
C. Group Metcon

Workout 4
A. 4 sets: 8-10 DB Bench + 10-12 Incline DB Chinese Row
B. 6min EMOM, 5 pullups + 5 ab wheel
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
B. 5 sets each, every 90sec:
-HSPU (most difficult variation you're able to complete). 1-2 reps
-Weighted Pull-ups 1-2 reps
C. Barbell Push Press3x6-8, rest 2mins
*goal = beat last week
D1. DB Push Press with controlled lowering phase 3x8-12reps, rest 60-90sec
D2. Bent-over Barbell Row 3x8 reps, rest 60-90sec
E. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 3x3@85%

Wednesday
COMP CLASS
A. 2 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 1x [300m row + 30 OH Squats + 30 wall ball + 300m row]
Part 2: 1x [5-10 HSPU + bike 25/15cals + 20 OH KB Swings + Bike 25/15cals + 5-10 HSPU]

Thursday
Rest or Recovery workout done a easy pace:
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60m DB waiter walk
60-80m double KB front rack carry
5min bike @ 70% pace
60sec front plank on rings
1xAMRAP cable back flys


Friday
A. Back Squat 3x6@80%
B. Paused Front Squats (3sec pause) 3x5
C. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. 4x5, rest as needed
B. Heavy Thrusters. 3x6-8
C. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 12 single leg RDL/leg + 12 sandbag squat + 30sec banded around knee hip thrusts (3sec hold)
B. Back Squat 87.5%x5x2
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press 87.5%x5x2
B. Front Squat 3x4
C. Barbell Row 3x6-8

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift 87.5%x4x2
C. 2-3ct Pause Squat 67.5-70%x3x5

DAY 4
A. Long Pause Bench 80%x3x3-5
B. Overhead Press 4x5 (around 72.5-75%)
C. 3 sets: 10-12 unilateral half kneeling press + 12-15 cable back flies
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 87.5%x4x2
B. Bench Press 87.5%x4x2
C. Barbell Row 2x6-8

DAY 2
A. Deadlift 87.5%x4x2
B. 2-3ct Pause Squat 67.5-70%x2x5
C. Overhead Press 4x5 (around 72.5-75%)

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Long Pause Bench 80%x3x3-5
C. 3 sets: 10-12 unilateral half kneeling press + 12-15 cable back flies
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

Workout 1
A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
C. Back Squat 3x2@85%

Workout 2
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%
B. Tall Jerk 3x3 as heavy as possible.
C. Metcon

Workout 3
A. Snatch 3x1@75%
B. Clean and Jerk 3x1@75%
C. Front Squat 3x2@80%

Workout 4
A. Snatch to max. 3 attempts
B. Clean and Jerk to max. 3 attempts
C. Metcon

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