A. 10 sets for reps: 20sec shuttles. 10sec rest. 20sec burpees, 10sec rest

4 rounds for time: 50 double unders Double Unders + 20 (10/10) renegage rows + 20/12cals bike [alt: 25/20cals row]

16min AMRAP:
In teams of 2, alternating every round:
-6 DB farmers walks (us same markings as for shuttle runs)
-8 shuttle runs
-16 KB swings

7mins AMRAP: overhead style walking lunges 16 (8/8) + 4 walll walks (or 20sec Handstand hold) + 20sec L-Sit
2min rest
7mins AMRAP: goblet style cossack squats 16 (8/8) + sandbag carry 4 gym lengths (approx 50m)

FBOMB Friday

In partners: complete 3x200m run each while partner holds double KB's overhead + 3x20 KB swings each, alternating + 3x50m run/walk with both KBs in farmers walk + 3x200m each (no KBs this time)



Workout 1
A. Deadlift. 3 warm-ups sets of 8 reps. Rest 90sec between them.
Then: 4 work sets: 8,6,4,8,
B. Group Metcon

Workout 2
A. 4 sets EMOM
Minute 1: RIght arm single arm half kneeling DB press 8-12 reps with 3sec lowering phase
Minute 2: Left arm
Minute 3: torsion control drill: 45sec of work with slow tempo
Minute 4: Chest to bar Bodyweight row with straight bar (use barbell), 6-12 reps
B. Group Metcon

Workout 3
A. Back Squat warm-ups: 3x5 with 30sec rest.
B. 3 sets EMOM:
Minute 1: Back Squat 8 reps
Minute 2: Heavy Goblet Squat Cossacks 8/side
Minute 3: heavy sandbag carry, 50-60m.
Minute 4+5: rest
C. Group Metcon

Workout 4
A. 5 sets, alternating:
bodMax ring rows, rest 30sec,
accumulate 30-60sec of handstand hold (adjust angle of body to make it easier, or to make it harder, march hands), rest 30-60sec, accumulate 45sec of hollow body hold (or, to make harder, tucked front lever 10-20sec), rest 30-60sec.
B. Group Metcon



Workout 1
A. Trap Bar (or straight bar) Deadlift 75-80%x3x6-8
8min EMOM min 1: 3-5 strict chin ups (weighted if needed), min 2: 5 reps of DB row each side
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x10/side
B. Press 70%x6x3
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x10-12

Workout 3
A. Front Squat 85%x3x2
B. Single leg RDL 2-3x15 (weight in opposite hand)
C. Group Metcon

Workout 4
A. 2 sets: using the same weight complete 4 reps of CG bench, followed immediately by 4 reps of regular grip followed immediately by 4 reps of wide grip bench (if you can't get the last 1-2 reps that's ok). Straight into a sandbag carry to failure (shoot for 80-120m), rest as needed
B. DB Z Press 3x5
C. Group Metcon
D. (optional) Heavy KB swing 3x12



A. Weighted Muscle-ups. AMRAP sets of 1 in 6mins.
OR, if you don't have MU yet, then: 6x2 kipping chest to bar pull-ups (aim to get as high as possible each time... i.e. touch bar below nipples)

11 sets each, Every 90sec:
Odd sets: strict Weighted Chin-up with 2sec pause at top 2-3reps
Even sets: strict Dips with 2sec pause at bottom 2-3reps
C. Group Metcon
D. 3xmax reps: strict toe to bar
E. If you have MU - 3x10-15 horizontal cable row with 2sec pause at back. If NO MU, then 3x6-8 MU transition with cable lat pull down. rest as needed

Weightlifting Class with Mylene

Competition Class:

3 sets (39min):

4min amrap:
-6 hang power snatch @ 55%
-18/12cal row

3mins rest

4min amrap:
-3 MU
-6 DB Hang Power Clean
-16/10cals bike

3min rest


A. Gymnastic skill work:
12mins EMOM: min 1: 30sec handstand hold (single arm if possible 15sce/15sec, or else shoulder touches)
Min 2: single leg RDL 10 reps left
Min 3: single leg RDL 10 reps right
Min 4: skin the cat x 30sec
B. Aerobic Session.. 50-60min at 65% pace. row 1k + 60sec front plank on rings. bike 50cals + 60sec front plank on rings

A. Back Squat: Warm-ups, then 4x4.2.2. 15sec rest inside cluster. Rest 3mins between sets. B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. 1 set: 80m+ sand bag carry as heavy as possible.

A. Push Press. 4x3.2.1, rest 10-15sec inside cluster. Rest 2-3mins between sets.
B1. DB Bench Press 5x6-9, rest 60sec
B2. Cable Lat Pull Down 5x5-8, rest 60sec
C. Group Metcon
D. 2 sets: 10-15reps "W's" with band + "Y" presses 10-15reps with band. Rest as needed.



A. Squat: 5RM or 87%xAMRAP
B. Bench Press: 5RM or 87%xAMRAP
C. DB Row 1x20

A. Paused Squat (either high bar or front squat) 1x8@55%
B. Pause 1" above the chest Bench 2x10@65%
C. Barbell Row 2x8
D. 2 sets each: 10 hammer curls, 10 tricep pushdowns

A. Deadlift 6x2@75%, 2x1@85%
B. Pause Deadlift (pause 1" off ground) 1x8@60%
C. 3 sets each: 8-10 Ab Wheel, 8-10 lat pulldowns (heavier than last week)

A. Overhead Press: 5RM or 87%xAMRAP then 80%x1x7-10
B. DB Floor Press w/ Pause Top & Bottom 2x10
C. 2 sets, alternating: 8 Lateral Raises + 8 Rear Delt Flies + 8 Pec Flies
D. Single Arm Farmers Carry 2 sets of 30m / hand



Workout 1
A. Full Snatch 10x1@80-85%
B. Back Squat 4x3@85%
C. Clean Pull 3x3@105%

Workout 2
A. Jerk from rack: 4x2@85% +
B. Power Clean from bloc 7x2 EMOM @ 70-75%
C. Group Metcon

Workout 3
A. Snatch. 2x1@85%, 1@90%
B. Clean and Jerk to a max for the day, then 2x1@90%
C. Back Squat to a tough double for the day

Workout 4
A. Push Press 10x1 Every 60sec
B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps
C. Group Metcon