Rowing Intervals: 4x500m @ 85-90%. Rest 2.5mins between sets. Goal is max sustainable pace across all sets with minimal drop-off.

Team Workout 6 sets each: 12 gym lenghts of shuttles + 4 gym lengths farmers carry with DBs or KBs.

Every minute on the minute for 18mins: minute 1: Bike 13/8cals, minute 2: 15 heavy ball slams (comp group do 12 HPClean), minute 3: 30sec of battle ropes.

6min AMRAP: 40-60m sandbag carry + 30 DU. 1min rest/transition. 6min AMRAP: 4-8 strict toe to bar with 3sec lowering phase + 40-60m oheavy overhead walk (use heavy DB's).


16min amrap: 5 chin-ups + 10 push-ups + 15 KB swings + 150m row OR 200m run



Workout 1
A. Paused (3sec) Back Squat. 3 warm-ups sets of 5. rest 60sec.
B. Normal Back Squat. 5 sets: 6,6,4,4,2, rest 90-120sec.
C. [if time] Front Step-up 2x x12/side.
D. Group Metcon

Workout 2
A. 4-5 sets EMOM:
Min 1: Dumbbell Incline Press 8-12reps
Min 2: Landmine Row 6-10reps left (1sec pause at top)
Min 3: Landmine Row 6-10 reps right (1sec pause at top)
B. Group Metcon

Workout 3
A. 3 sets, alternating exercises:
-A1. Bulgarian Split Squats 6-8reps with 4sec lowering phase per side, rest 30ec
-A2. Weighted Hip Thrust x10reps with 2sec pause at top, rest 30sec
-A3. 45sec Hollow Body Hold, rest 60sec
B. Group Metcon

Workout 4
A. 3 sets:
-A1. Barbell Row x 10 reps with 1sec pause at chest, rest 30sec
-A2. Seated Horizontal Cable Pully Row (wide grip), rest 30sec
-A3. Back Flys with band with 5sec pause at back, rest 90sec

B. Group Metcon



Workout 1
A. Back Squat 65%x3x8, 65%xAMRAP (leave 1-2 reps in the tank)
B. Bulgarian SS 2x12/12
C. Group Metcon

Workout 2
A. Push Press 85%x3, 75%x3x5
B. 3 sets, alternating: 10-12 sandbag or slam ball press + 8-10 strict chin ups
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x6-8
B. Deadlift 85%x3, 75%x3x5
C. Group Metcon
D. (if time) 40 tough reps KB swing

Workout 4
A. Bench Press 65%x3x8, 65%xAMRAP (leave 1-2 reps in the tank)
B. 1 Arm DB Row 3x12
C. Group Metcon



A. Max Muscule-ups in 4mins. [OR, if you don't have muscle-ups, do 5-sets working on the ring M.U. transitions and then 5 sets doing big kip swings 3 reps per set]
B. 16mins EMOM:
min 1: 2-3 strict dips
min 2: 1-2 strict archer chin-ups per side
*rest for an extra 2 mins half way through
C. Group Metcon

Weightlifting Class with Mylene

Competition Class:

A. 4x90sec of max reps @ 70% of best power clean. Rest 2.5min between sets.
B. Team Workout, 20min AMRAP: alternate every round:
Row 200m + 20m OH walking lunges (DBs: 50/30) + 40m sandbag carry

A. Gymnastic skill work:
12mins every 90sec.
Segment 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Segment 2: tucked front lever hold 10-15sec
B. Aerobic Session.. 50-60min at 65% pace. 3000/2000m row + bike 150/100cals

A. Back Squat: Warm-ups, then build to a 5RM for the day. B. Jefferson Squats with Yolk. 2x8-10. C. FBOMB D. 1 set: 80m-150m sand bag carry as heavy as possible.

A1. Bench Press 4x6-8reps, rest 90sec *try to beat last week's performance.
A2. Fat Grip Chin-ups. 4x4-6 reps, rest 90sec
B1. Archer Rows on Rings 3xmax, rest 60sec
B2. Incline DB Press 3x6-8, rest 60sec
B3. 8-10 strict toe to bar, rest 60sec
C. Group Metcon



A. Squat: build to a 1RM
B. Bench Press: build to a 1RM
C. DB row 1x20

A. 3ct Pause CG Bench 2x3@75%
B. 3ct Pause SQ 2x3@67.5%
C. Chinese Row 1x20
D. 1 set each: 10 lat pulldowns, 10 tricep pushdowns

A. Deadlift: build to a 1RM
B. 3ct Pause Deadlift 2x3@60%
C. 2 sets each, 30-45sec rest: 5 chin ups, 5 barbell bicep curls, 10 KB swings

A. Pause 1" above the chest Bench 3x3@75%
B. DB Bench (5sec eccentric) 2x10
C. 2 sets, alternating: 10 Lateral Raises + 10 Rear Delt Flies + 10 Pec Flies
D. Sandbag Carry: max weight for 250-300m



Workout 1
A. Glute Side Shuffle + back flys. 3 sets to fatigue.
B. Tempo Back Squats 4x4-6. Start @ 75% and build as high as you're able. 5sec lowering phase.
C Group Metcon

Workout 2
A. Jerk 5x3@750%
B. Paused Snatch Pull 3x5@80-85% (2sec pause just below knee)
C. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec.

Workout 3
A. 3 sets, alternatinge: Barbell Walking Lunges, 3x8-10/side + snatch grip RDL 12reps + half kneeling paloff press with band, 12 reps with 4sec pause in 'out position'. Rest as needed.
B. Group Metcon

Workout 4
A. Snatch from block 3x5 @ 70%.
B. Clean and Jerk 3x3 @ 70-75%.
C. Bench Press build to a tough set of 2, then 5x2 @ 85-90% of that.\
D. 3 sets: front step-up 20reps/side + tucked front lever hold (or L-sit hold) 15sec minimum + external rotations with band 10-20reps/sode