For time: Row 750m + 40 wall ball + 25 box jumps
*for comp group: Row 1000m + 50 wall ball + 25 pull-ups

2mins: wall walks
60sec rest
1min: double unders
60sec rest
2mins: KB Swings
60sec rest
1min double unders
60sec rest
2mins push-ups

Team workout: In teams of 2, alternate: 6 sets each: 15/10cals ABike + 15 ball slams.

4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: torsion control shoulder touches
min 4: ring rows with 2sec pause at top


In teams of 2, each teammate completes a full round before switch. 5 full rounds each: 50m sandbag carry + 200m run



Workout 1
A. Paused (3sec) Back Squat. 3 warm-ups sets of 8. rest 60-90sec.
B. Paused (3sec) Back Squat. 4 sets: 8,6,4,4, rest 90-120sec.
C. [if time] Single Leg RDL 2-3 sets x10/side.
D. Group Metcon

Workout 2
A. 5 sets, alternating exercises: chin-ups lock-off at top (last week of this!) 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. 4 sets EMOM:
Min 1: 8 RDL with 3sec lowering phase
Min 2: Weighted Plank for 30sec (go heavy!)
Min 3: 10 cross-over tep-downs with 2sec lowering phase RIGHT leg.
Min 4: 10 cross-over step-downs with 2sec lowering phase LEFT leg.
B. Group Metcon

Workout 4
A. 5 sets, alternating (with 45sec rest between exercises):
-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.
-6-10 reps with 1sec pause at the back, cable rows (use lower position so it's a horizontal pull). rest 60sec.
B. (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)
C. Group Metcon


Workout 1
A. Front Squat 90%x2, 92.5%x1, 95%x1, 80%xAMRAP (stop 1-2 reps shy of failure)
B. 2 sets, alternating: 8 single leg RDL + 3-5 chin ups (weighted if possible)
C. Group Metcon

Workout 2
A. single arm KB bottom up press 2x12-15/side
B. Press 75%x5x2
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x12-15

Workout 3
A. Trap Bar (or straight bar) Deadlift 85%x3x3-5
B. 3 sets, rest 45-60sec: 12-15 lat pulldowns + DB Chainsaw row 5 reps/side
C. Group Metcon

Workout 4
A. 4 sets: 5 sandbag over the shoulder + AMRAP heavy double KB swing (aim for 18-24 reps), rest as needed
B. DB Z Press 3x12
C. Group Metcon



A. 10x3-4 ring muscle-ups every 90sec. Rest 3min between set 5 adn 6. [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. 5min amrap: 3 strict dips + 1-2 strict archer chin-ups per side
C. Group Metcon

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

*limit the depth of your squat if needed to maintain controlled lowering phase. Improving control and positioning is the major priority.

Competition Class:

A. 5sets EMOM:
min 1: 6 power cleans @ 70% of 1RM power cleanin 10mins: Build to a 1RM Hang Power Snatch.
min 2: bike 15/10 cals
min 3: 8 chest to bar pull-ups (or if unable, AMRAP in 30sec)
min4: rest.

B. 10min AMRAP:
-10 OH Squats (115/95/75/55)
-12 KB Swings (games standard)
-50 double unders

A. Gymnastic skill work:
12mins EMOM: min 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Min 2: skin the cat x 30sec
Min 3: torsion control shoulder touches: 45sec
Min 4: rest
B. Aerobic Session at 60-65% pace for 40mins. Overhead DB Carry, 40-50m per side + 1000m row + max fat grip pull-ups (at least 4reps) + 50cals bike

A. Back Squat: Warm-ups, then 8,6,4,8 Rest 3mins between sets. B. Sandbag Squats 2x8-15. C. FBOMB D. 1 set: 80m-150m sand bag carry as heavy as possible.

A. Push Press 3RM.
B. Chin-ups 5x6-8, rest 90-120sec. Weighted if possible.
C. Group Metcon



A. Squat 3x1@90-93%
B. 3ct Pause CG Bench 3x6@75%
C. DB row (1cnt pause) 3x8

A. Bench Press 3x1@90-93%
B. 3ct Pause SQ 2x5@67.5%
C. Chinese Row 2x8
D. 3 sets each: 10 lat pulldowns, 10 tricep pushdowns

A. Deadlift 90%x1, 95%x1, 97.5%x1
B. 3ct Pause Deadlift 2x5@60%
C. 3 sets each, 30-45sec rest: 5 chin ups, 5 barbell bicep curls, 8 KB swings

A. Pause 1" above the chest Bench 3x6@75%
B. DB Bench (5sec eccentric) 3x12
C. 2 sets, alternating: 8 Lateral Raises + 8 Rear Delt Flies + 8 Pec Flies
D. Sandbag Carry: max weight for 120m



Workout 1
A. Glute Side Shuffle + back flys. 3 sets to fatigue. B. Tempo Back Squats 4x6 @ 70% with 5sec lowering phase. C. 4 sets, alternating: Dumbbell Shoulder Press 6-10reps with 3sec lowering phase, rest 60sec, chin-ups 6-8reps, rest 60sec

Workout 2
A. Paused Snatch Pull 3x5@75-80% (2sec pause just below knee) B. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec. C. Group Metcon

Workout 3
A. 3 sets, alternating: Barbell Walking Lunges, 3x8-10/side + snatch grip RDL 12reps + side plank 60sec/side. Rest as needed. B. Group Metcon

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