5 sets for total reps: 30sec DB thrusters (45/35), 60sec rest, 30sec assault bike, 60sec rest

4 sets:
30sec Single Arm KB Swing (Left), 30sec rest
30sec Single Arm KB Swing (Right), 30sec rest
30sec Box Jumps, 30sec rest,
30sec plank shoulder touches, rest 30sec

15min amrap: 3 pull-ups + 6 push-ups + 12 bodyweight squats + 15 KB swings

A. 2 sets: max distance sandbag carry. Go Heavy! Go Long! B. 8mins for quality: 3 TGU/side + 8 weighted cossack squats/side (goblet style) + toe to bar with slow lowering phase 6 reps.

FBOMB Friday

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



Workout 1
A. Deadlift. 3 warm-ups sets of 5reps. Build to a tough set of 3.
B. Single leg RDL 3x10/side (hold a DB on the same side as your stance leg)
C. Group Metcon

WOrkout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1. Rest 15sec inside cluster. Rest 2mins between sets.
B. 3 sets: band back flys x 8-12 reps + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 3x8, starting at 80% of your 5RM. Tempo: with 4sec pause above parallel (all the way down, then come up 2 inches, pause, then all the way back up)
B. Single Leg Skater Squats As many sets of 6 per leg in 4mins.
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Warm-up Sets: 3x6, rest 60sec
Work sets: 8x3 EMOM @ 80% 8RM.
*Go for max reps on final set.
B. Plank SHoulder Touches. 3x30-60sec of work. 45sec rest.
C. Group Metcon



Workout 1
A. Back Squat 72.5%x3x7, 72.5%xAMRAP (leave 0-1 reps in the tank)
B. Bulgarian SS 2x10/10
C. Group Metcon

Workout 2
A. Push Press 88%x3, 77.5%x3x5
B. 3 sets, alternating: 10-15 sandbag or slam ball press + 6-8 strict chin ups
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x8-10
B. Deadlift 88%x3, 77.5%x3x5
C. Group Metcon
D. (if time) 50 tough reps KB swing

Workout 4
A. Bench Press 72.5%x3x7, 72.5%xAMRAP (leave 0-1 reps in the tank)
B. 1 Arm DB Row 3x10
C. Group Metcon



A. Complete 6x1 weighte muscle-up if possible. If not, 6x1 of the hardest variation you can do. [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. 5 sets every 90sec:
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. Hang Power Snatch: 4x60sec of max reps @ 70% of best power snatch. Rest 2min between sets.
B. 4 sets: 3mins work: 5 chest to bar pull-ups + 10 KB swings (overhead) + 10cals bike or row. 3mins rest

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 @ 50-60%. Bike 15mins. Row 15mins.

A. Back Squat 8x2 EMOM @ 70%
B. Paused (above parallel) Front Squat (4sec pause) 3x6
D. Single Arm Farmers Walk. AMRAP 40m lenghts in 6mins.

A1. Bench Press 4x4-6reps, 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



Workout 1
A. Goblet Squats with band @ knee. 2x10
B. Paused Back Squat 3x5 with 5sec pause @ 70%
C. Group Metcon

Workout 2
A. Jerk 3x5@70%
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.

Workout 3
A. Speed Squat 7x3 EMOM @ 60%
B1. Bulgarian Split Squat 3x8/side (3sec lowering phase)
B2. Back Flys 3x10-15reps
B3. Scare Crow External rotations with band 3x10-15
C. Group Metcon

Workout 4
A. Snatch 3x3@70%
B. Clean from Block 3x5 @ 60%
C. Bench Press 2x6-8
D. 2-3 sets: 12 single leg RDL + 15 side step/side



A. Squat 62%x12 then 55%x2x12
B. DB Bench 3xAMRAP (12-15 rep target)
C. Meadow Rows 3x12

A. Widegrip Bench (half handwidth wider than normal) 65-70%x3x8-10
B. Front Squat 60-65%x2x10-12
C. Heavy KB Swing 3x12-15
D. 3 sets each: 12 triceps pushdowns, 12 cable back flies

A. Deadlift 60-65%x3x10-12
B. Sandbag Squats 3xAMRAP (12-18 rep target)
C. 3 sets each: 8-10 chin ups, 12 DB Row

A. Bench Press 70-75%x3x6-8
B. DB Incline Bench 3xAMRAP (12-15 rep target)
C. 2 sets, alternating: 12 Lat Pulldowns + 12 Pec Flies + 12 DB Curls