2-3mins @ 70%: skip, row, run or bike, then 2-3 rounds of: reverse grip shoulder pass throughs + 10 paused goblet squats (squeeze glutes!) + 12 turkish get-up sit-ups/side (focus on shoulder position/stability)



TESTING. Comp Team: "Rodenhizer" 4 rounds for time: .
Normal Group: "GFUNK" 15min amrap: 10 burpees + 30 double unders. compare to:Mar 4 1205, April 21 2015, 

MAKE-UP or 5 rounds for time: 1 lap pinch grip farmers walk + 15 KB Swings + 1 lap overhead carry + 15 ball slams (15min cut-off)

TESTING: Fran or Modified Fran (21-15-9 on Thrusters, 15-12-9 for Burpees) *compare to Jan 4 2016, Jun 8 2016

16mins for quality: front step-up 20/20 + Torsion control Drill 25/25 (with controlled tempo) + 30-45sec L-sit on paralettes or bar + single arm farmers walk 40m/40m


14mins for quality: 20 seated DB press + 20 goblet squats + 40 double unders



Workout 1
A. Back Squat, build to a tough set of 8 B. 2-3 sets, alternating: 3sec paused back squat 5 reps at 90% of today's top weight + max ring rows C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 1 B. 2-3 sets, Tempo Bench Press (4sec lowering phase) 2-3 reps @ 90% of today's top weight. C. Group Metcon

Workout 3
A. 3 sets: Single Arm Landmine Row 10-15/side + RDL with 4sec lowering phase 12 reps (use straps if needed) + weighted front plank 45sec. B. 2 sets: Cross-over Step-ups 15/15 C. Group Metcon

Workout 4
A. 5 sets, rest 30-60sec between exercises: max strict chin-ups (L-Chin-ups if possible!, aim for a minimum of 4 per set) + Hollow Body Hold 30-45sec. B. 3 sets:ring support hold 30sec, rest 20sec + max push-ups, rest 20sec, side plank 45-60sec/side, rest 20sec. C. Group Metcon



Workout 1
A. Back Squat to max
B. Bench Press to max

Workout 2
A. Mobility & Recovery: 2-3 sets: 3min row @ 70% + 20 shoulder pass throughs + 10 goblet cossacks/side + 20 front step ups + 2min/side quad stretch + 20 boot strap squats
B. Optional Group Metcon

Workout 3
A. Deadlift to max
B. Sandbag Squat 3x5-8 (3sec lowering)
C. Group Metcon

Workout 4
A. 6 sets, alternating: 6 HSPU controlled descents + 3-5 HSPU
B. 3x100m sand bag carry
C. Group Metcon

Workout 5
A. 3 sets: 10/10 goblet walking lunges/leg + 3 TGU/arm + 15-20 cable back flie
B. Group Metcon



Workout 1
A. OH Mobility Prep (6min amrap) 10-15 trap-3 raise lift/side (standing, use a light band from low to high) + 10-15 mini-band arm lifts + pvc shoulder pulses 10-20 with each grip. B. Push Press, build to a tough set of 3, then drop 15% and do one AMRAP set. C. Sand Bag Press 2-3 sets of 8-12reps D. Group Metcon


Workout 2
A. Snatch 3x2@75%, 2x2@80%, 3x1@85% B. Front Squat, build to a tough set of 3. C. Sang bag squat (or goblet squat, depending on weight) 3x10-15 with controlled tempo and NO tipping forward. C. 2 sets: Weighted Cross-over Step-ups 2x10/10 + weighted front plank 45sec D. 2-3 sets: 100m sand bag carry

Workout 3
A. Split Stance Deadlift 3x10/side with controlled lowering phase. B. 2 sets: 10 straight leg deadlift with 4sec lowering phase (go off blocks, as high as needed to maintain perfect back position), rest 30sec + 10 GH Raise, rest 30sec + DB row 12/12, rest 60sec. C. Group Metcon

Workout 4
A. 2 sets: chest to bar chin-up holds 30-45sec (hold top position of chin-up, as close to chest to bar as possible, with shoulder blades back and down - use band if necessary) B. 3 sets: 6-8 paused bench press, rest 90sce, 4-8 chest to bar strict chin-ups with 2sec pause at top. C. Group Metcon

Workout 5
A. Clean and Jerk 8x1 every 90sec @ 70-80%. B. Group Metcon




A. Squat to 95%x1
B. Bench Press to 95%x1
C. Deadlift to 95%x1
*note: if feeling good push to max

A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3sec pause) 70%x3x3
C. Military Press 75/80/85%x6

A. 30-45min of easy mobility / restoration work
B. Broomstick technique / visualization
C. Optional: Max chats

Squat to 1RM
Bench Press to 1RM
Deadlift to 1RM



A. Goblet Squats with band @ knee. 2x10
B. Paused Back Squat with 3sec, hit a 3RM, then 3x3 @ 90%.
C. Side Step-up: 2x15/side
D. Group Metcon

A. Jerk 3x5@75%
B1. Chin-ups 5x4-8reps
B2. HSPU 5x4-8reps
C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

A. Speed Squat 8x3 EMOM @ 70%
B1. Bulgarian Split Squat 3x10/side (3sec lowering phase)
B2. Back Flys 3x10-15reps
B3. Scare Crow External rotations with band 3x10-15
C. Group Metcon

A. 4 sets: 2 Snatch from blocks + 3 Paused OH Squats @ approx 75%
B. Clean and Jerk 4x2@75%
C. Bench Press 2x4-6
D. 2-3 sets: 12 single leg RDL + 15 side step/side