Team workout, with 1 team member working at a time:
AMRAP in 14mins
4 burpees
6 goblet squats
8 shuttles

2x AMRAP in 6mins:
3 strict pull-ups
6 push-ups
9 KB Swings
Rest 3mins between sets.

3 sets for reps/cals:
60sec Wall ball
60sec rest
60sec KB Swings
60sec rest
60sec assault bike
60sec rest

4 sets, EMOM
min 1: 3 hard TGU left arm (or sub 7 TGU sit-ups)
min 2: 3 hard TGU right arm
min 3: heavy farmers walk
min 4: toe to bar, strict


tabata rowing(4mins)
1 min rest
tabata ring rows
1 min rest
tabata shuttles



Workout 1
A. Deadlift. 3 warm-ups sets of 8 reps. Rest 90sec between them.
Then: 4 work sets: 5,5,3,2, rest 2mins.
B. Group Metcon

Workout 2
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 6 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, altnerating:
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, single arm front plank on left for 45sec, rest 30sec, single arm front plank on right arm, rest 30sec B. Group Metcon



Workout 1
A. Trap Bar (or straight bar) Deadlift 90%x1, 93%x1, 97.5%x1 if feeling good go for a 1RM otherwise 90%x2x2
2-3 sets, rest 45-60sec: 8-10 lat pulldowns + 4 reps of barbell row
C. Group Metcon

Workout 2
A. single arm KB bottom up press 2x12-15/side
A. Press 90%x1, 93%x1, 97.5%x1 if feeling good go for a 1RM otherwise 90%x2x2
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x12-15

Workout 3
A. Front Squat 90%x1, 93%x1, 97.5%x1 if feeling good go for a 1RM otherwise 90%x2x2
B. 2 sets, alternating: 6-8 single leg RDL + 2-4 chin ups (weighted if possible)
C. Group Metcon

Workout 4
A. DB Z Press 3x10
B. 3 sets: 10-15 sandbag squats + 6 weighted cossacks/leg + AMRAP heavy double KB swing (aim for 18-24 reps), rest 60sec
C. Group Metcon



A. [try to beat last week]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:

2 sets:
6mins: Bike 20cal + 10 Thursters + 10 pull-ups
4min rest
6mins: Row 20cal + 10 power cleans + 10 bar facing burpees
4min 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 at 60-65% pace for 40mins., alternating between: Row 2000m + BIke 75 cals + 200 single skips

A. Back Squat: Warm-ups, then 6,4,2,6 Rest 3mins between sets. 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
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 1@90%, 1@95%, 1@97.5%
B. 3ct Pause CG Bench 2x5@70%
C. DB row (1cnt pause) 2x10

A. Bench Press 1@90%, 1@95%, 1@97.5%
B. 3ct Pause SQ 2x5@62.5%
C. Chinese Row 2x10
D. 2 sets each: 8 lat pulldowns, 8 tricep pushdowns

A. Deadlift 80%x3, 85%x2, 90%x1 (this should be fairly easy)
B. 3ct Pause Deadlift 2x5@55%
C. 3 sets each, 30-45sec rest: 5 chin ups, 5 barbell bicep curls, 8 KB swings

A. Pause 1" above the chest Bench 2x5@70%
B. DB Bench (5sec eccentric) 3x8
C. 2 sets, alternating: 8 Lateral Raises + 8 Rear Delt Flies + 8 Pec Flies
D. Sandbag Carry: max weight for 80-100m



Workout 1
A. Glute Side Shuffle + back flys. 3 sets to fatigue.
B. Tempo Back Squats 4x6 @ 75% with 5sec lowering phase.
C Group Metcon

Workout 2
A. Jerk 3x6@65%
B. Paused Clean Pull 3x5@75-80% (2sec pause just below knee)
C. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec.
D. Group Metcon

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 3x4 @ 70%.
B. Clean from block 3x4 @ 70%.
C. Bench Press build to a tough set of 4, then 2x4@ 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/sode