Group Conditioning 

4 rounds each, for time: In teams of 2, alternating rounds: 500/400m row + 3 laps (4 gym lengths) farmers walk.

in teams of 3, alternating rounds: 6 burpees + 9 heavy goblet squats + 12 heavy KB swings. Each person completes 10 rounds.

Prowler Sprints. 2x15m warm-up. 4x10m as heavy as possible. 1x100m NO STOPPING!

18min amrap: bike 20/15cals (or run 400m) + 3 laps (6 lengths) of gym sandbag carry.


3 ronds for time: 10 pull-ups + 15 burppes + 20 KB Swings + 40 double unders. If you finish the 3 rounds under 7mins, do a 4th round. If you finish 4 rounds in under 9:30, do a 5th round.



Workout 1
A. Paused Back Squat (3sec pause at bottom), 2-3 warm-up sets, then 4 hard sets of 6. B. (if time...) Bulgarian Split Squats (back squat or dumbbells at sides, 2 sets of 8/side C. Group Metcon

Workout 2
A1. Wide Grip Pull-ups 4x3-6 reps, rest 60sec, A2. Shoulder Press with a 4sec lowering phase, 4x46reps, rest 60sec B. Group Metcon

Workout 3
A. 3-4 sets, rest 30-45sec between exercises: 8-12 reps High Front Step-up (as high as you can do go while maintaining a 3sec lowering phase) + 2-3 laps of gym, heavy overhead dumbbell carry + single leg RDL 10/side + 45sec side plank or single leg side plank if able. B. Group Metcon

Workout 4
A. In 10mins, alternating exercises, with as much rest as desired: 4-6 unbroken chin-ups + 6-10 unbroken ring push-ups. B. handstand hold, accumulate 3mins. OR: AMRAP handstand shoulder touches in 4 mins, resting as needed. D. Group Metcon



Workout 1
A. Front Squat: build to a 3RM (if you're not sure what weight, aim for around 92%)
B. Sandbag Squats (front racked if able) 2-3x10
C. Group Metcon

Workouts 2
A. Push Press: build to a 3RM (if you're not sure what weight, aim for around 92%)
B. Sandbag Press: 3 tough sets of 4-5
C. Group Metcon
D. (optional) 2x6-8 DB Row

Workout 3
A. Deadlift: 90%x1 then 70%x8x1 EMOM
B: Sandbag Squat + Carry: One set of max sandbag squats (aim for 15-20), rest 60sec then max carry with the sandbag
C. Group Metcon

Workout 4
A. Pause Squat (2sec pause) build to a 3RM, then 2x3@90% of that weight
B. Barbell Z Press 2x3, 1x8-10
C. Group Metcon
D. (optional) 3x10 GHR




The big picture goal: the overall program is leading into the 2018 CF Open.

Special Training Goals over next 6-8 weeks.
1. Improve structural balance. External rotation 8RM should be about 8% of bench press max; 8RM high step-up (with 3sec lowering phase) should be 30% of back squat 1RM; If you don't have those numbers, practice multiple times per week before or after class.

2. Strict gymnastic strength. We'll be moving into higher repetition/kipping versions of these exercises in the fall/winter. For now, we need to build a strong base so you can be more successful down the road.

3. Aerobic endurance. 10min ABike test and/or 2000k row times should be improving (if you're already fast, improvement might be small, but it should be there). And you should feel better in aerobic testing workouts over time.


A. 10mins 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. Press 5x4-5 reps with 4sec lowering phase, rest 60-90sec,
B2. 5x15sec (or more) front lever hold with straight arms. Rest 60-90sec
C. Group Metcon. D. (if time... strongly suggested) 4 sets: Straight arm DB pull-overs 4x6-8 with 3sec lowering phase.cable + 3 sets: external rotations 10-15reps (slow tempo)

Olympic Weightlifting Class with Mylene

Wednesday. Comp Class +

B. As needed:

Single leg work
A. Front Step-up 8/side with 5sec 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

A. Gymnastic skill work: 3 sets 30sec wall facing shoulder touches, 30sec rest.
Then, 3 sets: 30sec of back-to-wall shoulder touches, 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides.
B. 45sec 'amrap' recovery workout at 65% pace. 1000m row + front plank on rings 45sec + 10 reps: snow angles with band + bike 30cals + 2 laps (4 gym lengths) single arm farmers walk + 2 laps single arm overhead DB carry.

A. Back Squat 4,3,2,4,3
B. Speed Deadlift 8x3 @ 70% EMOM + 1 set of 8-12 reps at 75%
C. FBOMB Friday.

A1. 5 sets: weighted chin-ups 3-5 reps with 3sec lowering phase, rest 60-90sec sec
A2. 4 sets: Tempo Bench Press 6-8 reps with 3sec lowering phase (try to beat last week) rest 90-120sec. B. 1-arm hang from bar, 3x30sec/side.
C. Group Metcon.
D1. 3 sets: Dips. 4-8 with 3sec lowering phase and 2sec pause in bottom. rest 90sec
D2. 3 sets: Ab wheel roll-ups, slow tempo, 30-45sec of work. rest 90sec.
E. Dumbbell External rotations 3x10-15 reps with controlled tempo. no rest. 


Powerlifting Team

A. Squat 80%x3x3
B. Front Squats: 3 cluster sets of 3-2-2, rest 15-20sec within the cluster
C. Sandbag Squats 3 tough sets of 15-20

A. Bench Press 80%x3x5
B. Press: 3 cluster sets of 3-2-2, rest 15-20sec within the cluster
C. Sandbag Press 3 tough sets of 3-5
D. Band Pull a parts 100 reps
OR Group Metcon

A. Deadlift 85%x2x3
B. DB Row 3x6-8, 1x10-12
C. RDL 3x6-8
D. Sandbag Carry: two trips of max weight for 60m

A. Close Grip Bench 77.5%x3x5-6
B. Incline DB Bench 3x10
C. Pullups 3 sets of max reps
D. Pec Flies 3x10
OR Group Metcon


Weightlifting Stream

Workout 1
A. Snatch 5x1@90%
B. Front Squat 4x3@80-85%
C. Snatch Pull 4x2@110%

Workout 2
A. 2 power cleans then 3 jerks. 4 sets.
B. Clean Pull 3x3@105%
C. Group Metcon

Workout 3
A. Clean and Jerk 3x1@90%
B. Back Squat 1@90-95%, then 4x2@80%, then 1xmax reps @ 80%

Workout 4
A. Snatch from block. 3x5 @ 70-75%
B. Tall Jerk 2x5
C. Jerk, 3x3, leaving 1rep in the tank
D. Group Metcon