2-3mins @ 70%, skip, run, bike or row, then: 2-3 sets of: 10-15 reps kneeling lean backs + 10-20 wall slides (facing the wall) + modified downward dog stretch 20-30reps



5 rounds for time: 10 push-ups + 20 goblet squats + 30 KB swings

5 sets: 40sec battling ropes, rest 20sec, 40sec assult bike, 20sec rest, 40sec man makers, 20sec rest

In teams of 2, with one partner finishing a round before the next partner starts. Complete 5 rounds each. 250m row + 15 ball slams

18mins for quality: 1 lap of the gym heavy farmers walk + 4-6 wall walks + 25 shoulder touches/torsion control drill/side

FBOMB Friday!

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) 



Workout 1
A. Back Squat, build to a tough set of 3 B. 2-3 sets, 3 reps, 1 1/4 back squats @ 80% of today's top weight C. Group Metcon

Workout 2
A. 4 sets alternating: bench press 2reps, rest 30sec, ring rows, max reps, rest 30sec, 10-15 band back flies, rest 90sec. B. Group Metcon

Workout 3
A. 3 sets, rest 45sec between exercises: Front Step-up 8-10reps/side *with 3sec lowering phase*, rest 45sec, max strict chin-ups (L-Chin-ups if possible!, aim for a minimum of 4 per set), rest 45sec. B. 3 sets alternating: Poliquin Step-ups 15-25 reps/side + max strict pull-ups C. Group Metcon

Workout 4
A. 3 sets: Seated Dumbbell press. 7-10reps + RDL with 4sec lowering phase 12 reps (use straps if needed) + Monster Plank! 20-30sec. B. Weighted cossack squats 2x12/side C. Group Metcon



Workout 1
A. Band Side Shuffles 3 sets to fatigue
B. Bulgarian SS 4x12/12
C. Goblet Front Step up 3x10/10
D. Group Metcon

Workouts 2
A. Press, 3 sets: 5 strict press then max push press (use around a 6RM weight)
B. 2-3 sets, alternating: 10 DB Bench Press + 12 cable back flies
C. Group Metcon

Workout 3
A. Walking Lunges 3x15/15
B. Single leg RDL 3x10/10
C. Ab rollouts 2x10
D. Group Metcon

Workout 4
A. MU practice 8min
B. 3 sets, alternating: 3 rope climbs + 10 renegade rows + 45-60sec hollow body hold
C. Group Metcon

Workout 5
A. 3 sets for quality: 8-10 tire flips + 8-10 renegade rows/side + 8-10 parallette swing throughs
B. 2 sets: 15-30sec ring support hold
C. Group Metcon



Workout 1
A1. Front Squat 4x2-3reps, rest 60sec, A2. Wide Grip Pull-ups, 4x2-4reps, rest 2mins. B. Group Metcon

Workout 2
A. shoulder press. Build to a 1RM. B1. Bent-over Row with supinated grip 3x6 reps with 1sec pause at top, rest 60-90sec C. Group Metcon D. (if time permits) 2-3 sets: 8-12reps bottoms up KB press + single arm DB row 8-12 reps with 1sec pause at top. 

Workout 3
A. Snatch 2@75%, 1@80%, 1@85%, 1@90%. 1@95%. If feels good, build to a max. If not, 2x1@90% B. Clean and Jerk, 2@75%, 2@80%, 2x2@85%. C1. Bulgarian Split Squats 3x8/side, rest 60sec, C2. Straight Leg RDL 3x8 reps with 4sec lowering phase, rest 60sec. D1. Poliquin Step-ups 3x20-30/side, no rest, D2. GH Raise 3x8-10reps, no rest.

Workout 4
A. 20 muscle-ups for time (10-min cut-off) B. 5 sets: front lever hold: 10-20sec + tempo HSPU (3sec lowering phase) C Group Metcon D. 3 sets (if time): 10-15 'Y' presses + 10-15 ab wheel roll outs



A. Sandbag Squats 4x10 (3sec lowering)
B. Pause Front Squat 3x6@60%
C. Heavy KB swings 5min: 30sec on, 30sec off
D. Ring Rows 3xMAX

A. Overhead Press (sandbag or slam ball) 3x10
B. DB Bench Press 4x10
C. TGU 3x5 (hard)

A. Glute Star 3x10
B. Deadlift from blocks 4x6@70%
C. Barbell Row 3x10
D. 3 sets, alternating: 10 skullcrushers + 10 curls + 10 pec flies

A. Cable "Y"s 3x15
B. Close Grip Bench 4x6@70%
C. Chin ups 4xMAX
D. Ab rollouts 3x8



Workout 1
A. Snatch 4x1@75%, 2x2@80%, 2x2@85%
B. Front Squat. 5x2-4
C. Pause Front Squat 3x3 with 5sec pause

Workout 2
A. Jerk from rack. 5x2@85%
B. Push Press 5x3 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%, 2x2@75%, 2x2@80%
B. Clean from block. Build to a tough set of 2, then 2x3 @ 90% of that.
C. Tempo Squat [50x2] lowering phase 5x2-4
D. Clean Pulls 3x5

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x6 reps.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon