2-3mins @ 70%: skip, row, bike or run, then 2-3 sets of: 2-3 rounds of: 15 bootstrap squats + 10-25 scapular push-ups + 10-15 cossacks per side


8 sets for time: 15 box jumps (step down) + 15 burpees (15min cut-off)

Tabata intervals at hard but sustainable pace: 10 sets rower, 10sets bike. 10sets shuttles. rest 2mins between sets.

5 rounds for time (15min cut-off) renegage rows 12/12 + 12 DB hang power cleans + 12 DB front Squats

15mins for quality: 6-8 tire flips + side plank 45sec/side + hand stand hold 20-40sec (or single arm handstand hold 20-30s/side) + 45sec weighted front plank


Team Workout (relay style). 6 sets each. rotate each round: 15 ball slams + 150m row



Workout 1
A. Deadlift build to a tough set of 8. B. 2-3sets, 4 deadlifts with 4sec lowering phase @ 90% of today's top weight + single arm DB Row 10-12reps. C. Group Metcon

Workout 2
A, Shoulder Press, build to a tough 3 B. 3 sets alternating: shoulder press 2-3 reps at 90% of today's top weight + 5-8 chin-ups + paloff press 10/10 with 5sec hold. Rest 45sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. 3 sets of 5reps: paused above paralell back squat @ 85-90% of today's top weight C. Group Metcon

Workout 4
A. 8 sets: 3-6 chin-ups every 90sec. B. 2-3 sets: bent-over barbell row 8-10 with 2sec pause at top + side plank 45-60sec/side. C. Group Metcon



Workout 1
A. Front Squat 1x3, 2x2, 2x1 (end around 95%)
B. Pause Front Squat 3x3 (increase slightly from last week's weight)
C. Group Metcon

Workout 2
A. Push Press 2x3, 2x2 ramping
B. 3 sets: 8 standing DB press + 6-8 barbell row + 15 cable "A"s
C. Group Metcon

Workout 3
A. 10min EMOM: even min: 1-3MU odd min: 2-5 HSPU
A. 3 sets, rest 60-90sec: 6 RDL + 6 front rack Bulgarian SS/leg (increase weight from last week)
B. 2 sets, rest 60sec: 8-10 single leg RDL + 12/12/12 front + side + crossover step up/leg
C. 2-3 sets: 15 "W"s + 15 "Y"s + 15 Pallof press

Workout 4
A. 3 sets: 8 flat DB bench press + 4-6 chin ups (weighted if needed)
B. 3 sets, rest as needed: front plank (heavy) 60sec + max ring dips
C. Group Metcon

Workout 5
A. 4 sets for quality: 6-8 Pendlay row + 60sec AMRAP pullovers + 30-45sec L-sit hold + 30-45sec handstand hold OR AMRAP HSPU
B. Group Metcon



Workout 1
A1. Front Squat 4x4-6 A2. 4xmax kipping pull-ups. B. 4 sets: Deadlift 8reps @ 70% C1. 2sets: Bulgarian Split Squat 12/side (go heavy!) + GHD Hip Extensions 20reps + "A's" 10-15reps + Paloff Press 12/side with 3sec pause

Workout 2
A. 4-5 sets, rest 30-60sec between exercises: HSPU 15reps + Bent-over barbell row 12reps + 20 toe to bar B. Group Metcon

Workout 3
A. Hang Snatch, every 60-90sec 7x3 @ 70-80% B. Power Clean EMOM 7x6 @ 55-70% C. Group Metcon

Workout 4
A. 12 mins EMOM: even mins: 2-5 Muscle-Ups. Odd Minutes 45sec side plank (alternate each time it comes-up). B. Complete as many HSPU in 8 mins as possible. Track the #. C. Group Metcon

Workout 5
A1. Back Squat 4x-4-6 A2. Chin-ups, max reps with 4sec lowering phase. B1. Front Squat 12reps with 3sec lowering phase B2. single arm bent-over DB row 12reps. C1. Curtsy Step-up 2x15/side C2. Back Flys 2x10-15 C3. Weighted front plank 45sec



A. Squat sets of 2-3 @ 90% (20min clock after warm ups, complete as many quality sets as possible, do not exceed last weeks total sets)
B. Pause Deadlift (pause 1" off floor, 2 count) 3x5@70-75%
C. 3 sets: 8 GHR + 8 single arm DB row + 45-60sec front plank on rings

A. Bench Press sets of 2-3 @ 90% (20min clock after warm ups, complete as many quality sets as possible, do not exceed last weeks total sets)
B. Close grip bench 3x3@82-85%
C. 3 sets: 8-10 rolling tricep extensions + 8-10 bicep curls + 15 cable back flies
OR Group Metcon

A. Deadlift 3x3@87-90%
B. Pause above parallel squat 3x3@70-75%
C. 3 sets: 45-60sec hollow body hold + 4-6 chin ups + 15 Pallof Press/side (3sec hold at top)

A. 3cnt pause bench press 3x4 (ramping)
B. flat DB bench 3x10
C. 3 sets: 8-10 tate presses + 8-10 bicep curls + 15 "A"s
OR Group Metcon



A. 3x2 High hang snatch (at pockets) + 1 mid hang (at knee)
B. Back Squat 1@90-95%, 1xmax reps @ 85%, then 2 sets of 2-5@85%
C. Paused Squat 2x2 with 3sec pause as heavy as you can

A. Clean from block 3x3
B. Push Press 8x1 EMOM (Try to beat last week).
C. Shoulder Press 2x8-12
D. Group Metcon

A. Snatch 10x1 EMOM with no misses starting at 80%
B. Speed Squat, 10x2 @ 75% (decend fast, stay tight and bouce hard, then up as fast as possible
C. Paused Front Squat 7x1 with 3sec pause.

A. Clean and Jerk 6x1 EMOM starting at 80% with no misses.
B. Jerk from Rack 4x2
C. Push Press 4x2-4
D. Light Muscle Snatch 2-3 sets of 15-20 .
E. Optional Group Metcon