In teams of 2: complete 15min AMRAP: row 300/200m + 10 wall ball


3 rounds for time: 40 double unders + 30 KB swings + 20 KB Goblet Squats + 10 toe to bar
(14min cut-off)


in teams of 2, with only 1 person working at a time, complete:
-bike 4mins, complete as many cals as possible, rotating between partners at any point
-1min rest
-shuttles 4mins, complete as many as possible, switching off at any point
-1min rest
-4min amrap: 3 burpees + 4 ball slams


3 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: ring support hold (or hold on boxes, or hold plank with active shoulders) - goal is perfect shoulder position
min 2: strict chin-ups (or chest to bar bodyweight row using a barbell in a rack)
min 3: push-ups
min 4: side plank left arm down
min 5: side plank right arm down

FBOMB Friday!


A. Sled Pushes. 2 light warm-ups, then: 5x30m getting progressively heavier if possible. Rest as needed.



Workout 1
A. Paused (3sec) Back Squat. 3 warm-ups sets of 8. rest 60-90sec.
B. Paused (3sec) Back Squat. 4x6-8, rest 90-120sec. *If you can get 8 good reps, increase the load. If you can't get 6, decrease.
C. [if time] Single Leg RDL 2-3 sets x10/side.
D. Group Metcon

Workout 2
A. 5 sets, altnernating exercises: chin-ups lock-off at top (i.e. hold the top of your chin-up) 25sec-60sec, rest 45-60sec, DB Bench Press 6-10reps, rest 45-60s B. (if time) 2 sets: side laying dumbbell external rotations 10-20reps. C. Group Metcon

Workout 3
A. 5 sets EMOM:
Min 1: 10 RDL with 3sec lowering phase
Min 2: 10 side step-downs with 3sec lowering phase RIGHT leg.
Min 3: 10 side step-downs with 3sec lowering phase LEFT leg.

Workout 4
A. 5 sets, as many reps as possible, push-ups. If you can do more than 10, do weighted push-ups. Focus on centered shoulder position + tight body. Rest 60sec.
B. 5 stes: 6-10 reps with 1sec pause at the back, cable rows (use lower position so it's a horizontal pull). rest 60sec.
C. (if no time, do after Metcon) L-Sit hold on paralettes. Accumulate as much time in the hold as possible in 3mins (if too hard, sub hollow body hold)
D. Group Metcon



Workout 1
A. Trap Bar (or straight bar) Deadlift 90%x2, 92.5%x1, 95%x1, 80%xAMRAP (stop 1-2 reps shy of failure)
3-4 sets, rest 45-60sec: 10-12 lat pulldowns + 5 reps of barbell row
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x10/side
B. Press 85%x3x3-5
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x12-15

Workout 3
A. Front Squat 75%x5x2
B. Single leg RDL 2-3x15 (4sec lowering, 2sec pause)
C. Group Metcon

Workout 4
A. 3 sets: DB Bench 20-25 reps, followed by pec flies 12-15 reps. Straight into a DB or KB farmer carry to failure (shoot for 100-150m), rest as needed
B. DB Z Press 3x5
C. Group Metcon
D. (optional) Heavy KB swing 3x10



A. Ring Muscle-ups. AMRAP in 3mins, kipping allowed. In no muscle-ups, work on transition work with feet up.
B. 12 sets each, Every 45sec:
Odd sets: strict Weighted Chin-up 1-2reps
Even sets: strict Dips (weighted if possible) with 1sec pause at bottom 1-2reps
C. Group Metcon
D. 3x10-15 cable lat pull downs (chest to bar with full scapular retratction at bottom. adjust weight so you can do this PERFECTLY)

Weightlifting Class with Mylene

+ single leg squat practice:

odd mins: pistol squats on left leg 2-5 reps with 3sec lowering phase
even mins: pistol squats on right leg 2-5 reps with 3sec lowering phase

*1. test position: can you hold the bottom of a pistol squat easily. Yes or no.
2. If no, try with heels elevated
3. if unable to control the full decent & maintain tension and position, then set a depth target: i.e. a bench, a box, a med ball, etc. and stay within a range that's challenging but that you can control nearly perfectly.

Competition Class:

A. in 10mins: Build to a 1RM Power Clean
B. 3
sets: Max reps @ 75% in 1mins. Rest 2mins

C. 3 sets:
45sec bike, 15sec transition
45sec thrusters 105/75, 15sec transition
45sec row, 15sec transition
45sec toe to bar

2:15 rest between sets.
score = cals + reps

A. Gymnastic skill work:
12mins EMOM: min 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Min 2: shrimp squat or pistol squat (either one, with a controlled 3sec lowering phase) 10 reps left
Min 3: shrimp squat or pistol squat (either one, with a controlled 3sec lowering phase) 10 reps right
Min 4: skin the cat x 30sec
B. Aerobic Session at 60-65% pace. row 6k + bike 150cal. Maintain consistent, relaxed pace. If not finished by 50mins, just stop where you are.

A. Push Press. 4x4.2.1, rest 10-15sec inside cluster. Rest 2-3mins between sets.
B1. Seated DB Shoulder Press 3x8-12 with 3sec lowering phase, rest 60sec
B2. Cable Lat Pull Down 3x8-12 (chest to bar), rest 60sec
C. Group Metcon
D. 2 sets: 10-15reps "W's" with band + "Y" presses 10-15reps with band. Rest as needed.

A. Back Squat: Warm-ups, then 4x4.2.1. 15sec rest inside cluster. Rest 3mins between sets. B. Anderson Squats (with yolk) warm-ups as needed, then 3x6-10reps. (start a 2-4 inches above parallel). C. FBOMB D. 1 set: 80m-150m sand bag carry as heavy as possible.



A. Squat 5x3@70%, 3x2@75,80,85%
B. 3ct Pause CG Bench 4x5@65%
C. DB row (1ct pause) 3x12

A. Bench 5x3@70%, 3x2@75,80,85%
B. 3ct Pause SQ 4x5@60%
C. Chinese Row 3x6
D. 3 sets each: 15 lat pulldowns, 15 tricep pushdowns

A. Deadlift: 3RM or 92%xAMRAP
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 4x5@65-70%
C. 4 sets each, 30-45sec rest: 5 chin ups, 5 barbell bicep curls, 10 KB swings

A. Pause 1" above the chest Bench 4x10@60%
B. DB Incline bench 2x8
C. 2 sets, alternating: 12 Lateral Raises + 12 Rear Delt Flies + 12 Pec Flies
D. Sandbag Carry: max weight for 200m



Workout 1
A. Full Snatch 6x1@80-85% for technique
B. Clean and Jerk 4x1@85%
C. Back Squat 2@85%, 2x5@75%

Workout 2
A. Full Snatch 5x1@80% for technique
B. Jerk from Rack 3x1@80%, 2x1@85%
C. Group Metcon

Workout 3
A. Snatch to a max for the day
B. Clean and Jerk to one single at 90%
C. Back Squat to max if feels good, or to 3x1@90% if not.

Workout 4
A. Push Press 5x2 every 90-120sec
B. 3 sets: snatch grip RDL 10reps + DB Shoulder Press 8-12reps
C. Group Metcon