You have until end of day on Monday June 16 to take advantage of our Fathers Day Special.

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets: calf massage 60sec/side + 10 inch worms + 15 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday 4 sets: 30sec battling ropes, 60sec rest, 30sec row, 60sec rest, 30sec burpees, 60sec rest

Tuesday A. 1000m row. suggested warm-ups 3x250m @ 75-80% B. TGU work to a 3RM/side

Wednesday 4 sets: 3mins: 5 pull-ups (any style) + 10 push-ups + 10 box jump (step down), rest 90sec. Pick-up each set where you left off.

Thursday 4 sets for quality, rest as needed between sets: 6-8 consecutive tire flips, 4-6 strict chin-ups, 45sec max double unders, 150m row @ 100%,

Friday FBOMB FRIDAY #26 Warm-ups: 2 sets: groin-hamstring flow 90sec + 15 leg swings/side + dynamic quad stretch 45sec/side... Then 4x50m runs starting at 60% and build to 85% A. 6x50m sprints. Rest 2mins between sets. B. max weight hand-over-hand rope pull. max of 3 attempts per person (done outside). C. 7min amrap: 7 wall ball + 7 burpees

Saturday A. Skipping race rematch: one time for 100m (yes we're doubling the distance from last time). B. 5sets for time: 100m run + 40m farmers walk with plate (pinch grip) or DBs (20m out, 20m back) + 100m run + 15 push-ups.


[tab title="Foundations"] Workout 1 A. Deadlift 3×5 ramping B. Back flys 2×10-15 C. Group Metcon

Workout 2 A. Shoulder Press Build to 3x8 B. chin-ups with 3sec pause at top position. 3reps EMOM for 5mins. C. Group Metcon

Workout 3 A. Back Squat 3×5 B. 2 sets: 30-45sec handstand hold against wall + Glute-Ham raise 12reps C. Group Metcon

Workout 4 A. 3 sets, rest as needed: max reps of push-ups (weighted if you can do more than 10) + L-Sit accumulate 20-30sec + bent-over DB row (both arms simultaneously)10-12reps + 10 single leg RDL/side (add dumbbells if possible) B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side B. Bench 3x1@95%, rest 2-2.5min C. 5min AMRAP muscle ups D. Group Metcon

Workout 2 A. Squat Mobility 90sec/side + ankle mobility 2min B. Front Squat 2x4 then 3x2. Rest 2min C. 5-8min: build to a tough set of 5 KB clean and press OR practice KB clean D. Group Metcon

Workout 3 A. deadlift mobility prep. 2mins/side B. Deadlift: build up to a single @ 95%, then 6x1@85% EMOM for speed C. 8min 1-2 tough HSPU EMOM D. Group Metcon

Workout 4 A. 8min: build to a max set of 2 TGU/arm B. 2-4 tough chin-ups EMOM for 7 min. C. 3 sets for quality,rest as little as possible: 10 heavy KB swings to chin + 10 standing DB press D. 5min DU or triple under practice

Workout 5 A. Barbell Complex: 2 front squat + 3 push press. Work up to a heavy set. Do not miss! B. 3 sets, rest 60sec: 10 Bulgarian SS (3sec lowering) + 8-10 standing DB press C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Snatch from block 4x3 starting @ 75% and building B. Snatch pulls 3x3@105% C. Group Metcon

Workout 2 A. Power Clean 5x3 EMOM B. Back Squat, build to a tough set of 2 for the day, then 3x5@80% of your heaviest double C. 3 sets: 10reps weighted GHD Hip extension with 4sec pause at top + 5 pull-overs + max ring rows with 2sec pause at top

Workout 3 A. bully stretch 2x60sec/side B. 5mins muscle-up AMRAP or practice C. Bench Press 3x1.1.1 rest 10-15sec inside clutes rest 3mins between sets. D. Group Metcon

Workout 4 A. Front Squat, build up to a tough set of 4 for the day, B. 2 Front Squat +2 Jerk. 5 sets ever 90sec, tough load but no misses C. Group Metcon

Workout 5 A. Snatch 10x1 EMOM @ 75-80% B. 3 sets: GHD Glute Ham Raise 10reps + legless rope climb amrap 60sec + accumulate 45-60sec ring support hold. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from blocks. Build to a tough double then 2x2 @ 90% of top weight for the day. B. Drop Snatch + 1 OH Squat. 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, deacrease. D. Snatch Pull 3x3@100%

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

Thursday A. Snatch to max for the day, then 2x2@90% of that B. Clean and jerk 3x1 at approx 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

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