Schedule Update:Saturday Class Change 9:30am - 10:30am - CrossFit 10:30am - 11:00am - Mobility Class 11:00am - 12:00pm - CrossFit

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip airdyne or row, then 2-3 sets of: 10 squats with band around knee (2sec pause at bottom) + scapular pull-ups 10reps + 8-10 groiners/side [/tab]

[tab title="Group Metcons"] Monday 5sets: 30sec strict toe to bar OR tucked front level hold, 30sec perfect tempo push-ups, 30sec overhead walking lunges, 30sec battling ropes, 90sec rest

Tuesday TESTER 10min amrap: 5 pull-up + 10 wall ball *compare to Jan 15 2014 and May 20 2014

Wednesday 4 sets: 3mins amrap: 10 DB push press + 10 DB Front squat + 30 double unders. 90sec rest between sets. *adjust db weight so reps are tough but unbroken or close to unbroken, add/subtract weight as needed* *pick-up where you left off in each new set. Example: if you finish 3 rouns + 10push press +3 squats in the first set, start the 2nd set by completing 7 squats, move on to the double unders, etc.*

Thursday 4 sets: 300m row @ 90% + 30m pinched grip farmers walk with plates. Rest 3mins between sets


Saturday SUPER FUN TEAM WORKOUT!!! In teams of 3, with only 1 team member working at a time. 3mins 20m prowler pushes, alternate every 20m. 1min rest. 3mins tire flips alternate every 1 flip, rest 1mins, 3mins aridyne alternate every 10 cals, 1min rest, 3mins max burpees. alternate every 5. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×3 ramping B. 3 sets: bent-over DB row 15reps/side + 30sec ring support hold C. Group Metcon

Workout 2 A. Shoulder Press. 3×3 ramping B. Tucked front lever or L-sit hold. accumulate 45-75sec. C. Group Metcon

Workout 3 A. Back Squat 3×3 ramping B. 2 sets: 30-45sec handstand hold against wall OR max unbroken HSPU + Glute-Ham raise 6-8reps C. Group Metcon

Workout 4 A. 3 sets, rest as needed: Include DB Bench Press 10-15reps + 60sec side plank/side + paused chin-ups (3sec pause at top) + 12 single leg box squats/side (add weight or lower box height as your able) B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Squat Mobility 2-3min B. Front Squat: build to a heavy single for the day, then 90%x3x2. Rest as needed C. Group Metcon

Workout 2 A. Band mobility for pecs and shoulders 1-2min B. Bench Press build to 3RM then 90-95%x2x3. Rest 2min C. 5min AMRAP: 2-3 tough HSPU + 8 toes to bar D. Group Metcon

Workout 3 A. 3 sets for quality: 45sec AMRAP MU + 15-20sec tucked front lever hold B. Explosive box jumps 6x2. Rest 1min C. 3sec Pause Squat 80-85%x4x3. Rest 2min D. 6min EMOM 2-3 tough chin ups

Workout 4 A. Deadlift 5x1 @ 90%, rest as needed B. 3 sets for quality: 6 Pendlay row + 12 heavy KB swings C. Group Metcon

Workout 5 A. 4 sets for quality: 6 Bulgarian SS + 3 rope climbs + 45sec max pullovers + 8-10 GHR B. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Thruster. Build to a 3RM B. Deadlift, build to 2reps @ 85%, then 3x4 paused deadlift (3sec pause 2-3inches off the floor) C. Group Metcon

Workout 2 A. Overhead band mobility + lat & tricep self massage B. TGUs work to a 3RM on each side, then 1x5/side @ 75% of that. C. Max HSPU in 6mins D. 2 sets: 20-40sec frog stand hold + tucked front lever 15-20sec hold. E. Group Metcon

Workout 3 A. Snatch from blocks 7x2 every 90sec starting at 70%, build but no misses. B. Clean and Jerk 5x2 C. Back Squat 2@85%, 2x6-8@70-80% D. Paused Back Squat (4sec pause), build to a 4RM, then -5% for 4, then -10% for 4

Workout 4 A. 3 sets, alternating: Weighted GHD Hip Extension 8reps with 3sec pause + Bent-over Barbell Row 3x6 with 2sec pause at top, rest 30sec, max ring rows with 2sec pause, rest 30sec, back flys x 10-15reps slow tempo. rest 90-120sec B. 3-5mins tripple under practice C. Group Metcon

Workout 5 A. 10mins, odd mins 3 paused front squat (3sec pause), even minutes, 2-4 tough HSPU B. 3 sets: band walk 16 steps forward & 16 back + hollow body hold 45-90secsec C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch: 60%x4, 70%x4, 80%x4, 80% for 2x3 B. Clean 4@60%, 4@70%, 4@80%, 80%for 2x3 C. Back Squat 60%x6, 70%x4, 3x4@80% D. RDL 4x6

Tuesday A. Jerk from Rack 4@70%, 4x4@80% B. Group Metcon

Thursday A. From blocks: snatch pull + Snatch + 2 OH Squat. 1x1@60%, 1x1@70%, 1x3@80% B. From Blocks: 3 Clean Pull + 1 Clean. 1x1@60%, 1x1@70%, 3x1@80% C. Front Squat 6@60%, 4@70%, 3@80%, max reps @ 85%, then Paused Front Squat 3x3 with 3sec pause

Fri/Sat A. Tall Jerk 3x5 @ 25-35% B. Jerk From Rack 3x3@80-85% C. Shoulder Press 2x4-6 D. Group Metcon [/tab]