"Circuit City" 3 rounds: 60sec at each station. rest 2mins between rounds: WB, BJ, Burpees, Row

3 rounds for time: 400m run + 20 pull-ups + 10 HSPU

Team workout: 7 sets each: 10cals bike + 10 shuttles + 10 ball slams (20min cut-off)

4 sets for quality, resting as needed: 30m sled push (heavy) + overhead dumbbell walk (heavy) 50m + 50-100m sandbag carry (heavy)


8 rounds: 20sec of burpees, 10sce rest. Score=total reps completed.

8 rounds: 20sec of sandbag/medball/goblet squat, 10sec rest. (hold implement during rest). Score = total reps complete. with a 5 point penalty every time you put your weight on the floor.

8 rounds: 20sec of air biking, 10sec rest. Score=total cals completed




Workout 1
A. Deadlift, build to a tough set of 3. B. Single Leg RDL 2-3 sets of 8/side with controlled tempo (dumbbell held in opposite hand as support leg) C. Group Metcon

Workout 2
A1. Wide Grip Pull-ups 4x3-6 reps, rest 60sec, A2. Bench Press, 4x2-4, rest 60sec B. Group Metcon

Workout 3
A1. Mini-band side shuffles. 2 sets of 20-30 per side (change direction every 5 reps). Rest 30sec, A2. goblet or sandbag squats 12 reps, rest 30sec. B1. Back Squat with 4sec pause above parallel, 5 reps, rest 90sec. 2-3 warm-ups + 3 hard work sets. C. Group Metcon

Workout 4
Goal of each: try to beat last week's scores. A. Chin-ups: As many unbroken sets of 4 as possible in 7 mins. B. Ring Push-ups. As many unbroken sets of 7 as possible in 8 mins. C. handstand hold (60-90sec) or AMRAP handstand shoulder touches in 3 mins. D. Group Metcon



Workout 1
A. Front Squat: build to a 5RM (if you're not sure what weight, aim for around 87%)
B. Sandbag Squats (front racked if able) 2-3x20
C. Group Metcon

Workouts 2
A. Push Press: build to a 5RM (if you're not sure what weight, aim for around 87%)
B. Sandbag Press: 2 tough sets of 5
C. Group Metcon
D. (optional) 2x8 DB Row

Workout 3
A. Deadlift 85%x3x2-3 (leaving a rep in the tank)
B. 3 sets: 2 laps of sandbag carry + 6 sandbag squats (go heavy)
C. Group Metcon

Workout 4
A. Pause Squat (2sec pause) 3x3@77.5-80%
B. Barbell Z Press 3x3
C. Group Metcon
D. (optional) Heavy KB swing 2x30



A. 8mins AMRAP sets of 2 strict/controlled ring muscle-ups (If unable, negatives or ideally weighted negatives. AMRAP sets of 1 with min 10sec lowering phase; or if unable, do chest to bar chin-ups: as many sets of 3 in 8mins). B1. Barbell Press 4x4-6 reps with 4sec lowering phase (try to beat last week), rest 60-90sec, B2. Straight arm DB pull-overs 4x6-8 with 3sec lowering phase. C. Group Metcon. D. (if time) 2-3 sets: cable external rotations 10-15reps (slow tempo) + cable "A's" 8-10reps with 2sec pause in 'back position;

Weightlifting class with Mylene

B. As needed:

Single leg work
i) Front Step-up 12/side with 3sec lowering phase (go as heavy as possible without losing form or tempo). Rest 30sec between sets.
ii) Single Leg RDL 3x10/side (hold dumbbell in opposite arm as support leg)

and/or upper body structural balance work
iii) use external rotation progression - or 3x10-15/side with controlled tempo

Off/Recovery Workout/Make-up Workout

Recovery Workout
45mins steady, easy pace: 500m row + 45-60sec front plank on rings + 20cal bike + single arm overhead DB carry 2-3 laps of gym per side + modified downward dog 15 reps + 10 reps kneeling lean backs

A. Back Squat 4,4,2,2,4
B. Speed Deadlift 8x3 EMOM @ 65% + 1 set of 6-10 reps at 75% with normal tempo
C. 4 sets: +
D. FBOMB Workout

A1. 4 sets: 5-8 Chest to Bar Chin-ups with 2sec pause at top, rest 60-90sec sec
A2. 4 sets: Tempo Bench Press 6-8 reps with 3sec lowering phase, rest 90-120sec.
B. Group Metcon.
C1. 3 sets: Dips. 4-8 with 3sec lowering phase. rest 90sec
C2. 3 sets: Knee tucked front lever holds 4reps of x 5sec holds with short reset in between. rest 90sec.
D1. Straight arm DB pull-overs 3x6-8 reps. no rest
D2. 1-arm handstand hold ALAP on each side, no rest
D2. Dumbbell External rotations 3x10-15 reps with controlled tempo. no rest. 
E. Single Arm Farmers Walk 2-3 sets of 2 loops of the gym. 

Off/Recovery Workout/Make-up Workout



A. Speed Squat 75%x3x4
B. Front Squats: 3 cluster sets of 5-3-2, rest 15-20sec within the cluster
C. Goblet Lunges 60 reps per leg (aim for only 3 sets total)

A. Bench Press 75-77.5%x3x6-8
B. Press: 3 cluster sets of 5-3-2, rest 15-20sec within the cluster
C. Sandbag Press 3x5-8
D. Band Pull a parts 100 reps
OR Group Metcon

A. Deadlift 80%x3x3 (aim for smoother reps over last week)
B. DB Row 3x8-10, 1x12-15
C. RDL 3x8
D. Sandbag Carry: two trips of max weight for 50m

A. Close Grip Bench 75%x3x6-8
B. Incline DB Bench Press 70 total reps
C. Pullups 3 sets of max reps
D. Pec Flies 3x12
OR Group Metcon



Workout 1
A. Snatch from blocks, build to tough set of 2 for the day, then 2x3@85% of that
B. Back Squat 1@90-95%, then 1xmax reps @ 75%
C. Shoulder Press 2x6-8

Workout 2
A. 2x 1power clean + 2jerk. 4 sets.
B. Group Metcon

Workout 3
A. Snatch 6x1 EMOM @ 80%
B. Clean + Clean + Jerk 4x1@85%
C. Back Squat 5x1 EMOM @ 80% for speed

Workout 4
A. Tall Jerk 2x5
B. Jerk, up to a heavy single in 12mins
C. OH Squat 3x3 with 2sec pause at bottom.
D. Group Metcon