Group Conditioning

10mins AMRAP: 4 toe to bar + 8 push-ups + 10 wall ball + 20 double unders

3 rounds for time: 400m run + 12 DB Push Press (55s/35s) + 16 DB Front Squats (55s/35s)

15min AMRAP: In Teams of 2, alternating rounds: Bike 15/10 cals + 15 ball slams.

18mins: 30-45sec front plank on rings (or on hands if needed) + heavy single arm farmers walk 50-80m + 4 hard TGU/side (or, if haven't done TGU, sub: 8 TGU sit-ups)


For time: 10 HSPU (or 20 push-ups) + 15 thrusters (95/65) + 30 KB Swings + 40 cals Row OR 30cal ABike + 30 KB Swings + 15 thrusters + 10 HSPU (or 20 normal push-ups)



Workout 1
A. Perform 2-4 warm-up sets of back squat to build the weight up. Then, 3 sets of: Paused Back Squat (3sec pause) 3 hard reps, rest 20-30sec, Regular Back Squat (no pause) 5-8 reps, rest 20-30sec, 10 walking lunges/side (holding Dumbbells), rest 3mins. B. Group Metcon

Workout 2
A. 4 sets alternating: Narrow Grip (hands almost touching) Chin-ups. as many reps as possible (minimum 4 if using a band), rest 60sec, then Shoulder Press with a 5sec pause at the top, 4x2-4reps, rest 60sec B (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec. B. Group Metcon

Workout 3
A. 3-4 sets, rest 30sec between exercises: 8-12 reps Cross-over step-ups (weighted if possible, maintaining a 3sec lowering phase) + 10 cossack squats/side (weighted, holding a dumbbell 'goblet squat' style) + mini-band walks 6 steps forward + 6 steps back - do as many sets as you can in 45sec + Hollow Body hold - as long as possible within 75sec. B. Group Metcon

Workout 4
A. In 10mins, alternating exercises, with as much rest as desired:6-10 seated dumbbell press + single arm DB row 6-10 reps B. In 6 mins, alternating exercises, resting as needed: 8 RDL+ weighted front plank 40sec C. Group Metcon


Training General

Workout 1
A. Back Squat 70%x3x10
B. Bulgarian SS 2x10/10
C. Group Metcon

Workout 2
A. Bench Press 70%x3x10
B. 1 Arm DB Rows 6min EMOM: 6-8 reps, alternate arms each min
C. Group Metcon

Workout 3
A. 6min EMOM: 5 dips (weighted if needed) followed immediately by 8 KB swings
B. 6min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups (weighted if needed) follwed immediately by 5 reps ab-wheel
C. Cable Back Flies 2x15
D. Group Metcon

Workout 4
A. Anderson Squats 7min EMOM, 4 reps: set the bar on pins above pararellel, it's ok if you can't get 4 reps by the end
B. Sandbag Squats: 2 sets of max reps (aiming for 20+)
C. Group Metcon


Training Competition

A. 4 sets each, every 90sec: Min 1: Ring Muscle-ups (or negatives) 1-3 reps. Min 2: Bar muscle-up OR chest to bar pull-ups (kipping allowed) aiming to touch as low on the chest as possible 2-3 reps. B. 4 sets each, every 90sec. Even minutes: 3-6 tough handstand push-ups (go from deficient if needed to make harder). Odd minutes: 15sec (or more) front lever hold with straight arms. C. Group Metcon. D. (if time... strongly suggested) 3 sets: Straight arm DB pull-overs 3x6-8 with 3sec lowering phase + 3 sets: DB Bench Press 6-10 reps with 3sec lowering phase.

Tuesday - Oly with Mylene

Comp Class + Part B as needed:

Single leg work
i) 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:
5min EMOM: 2-4 chest to bar pull-ups [kipping only if needed]
Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides,
Then 3 sets: AMRAP skin the cat, rest 45sec

B. Recovert/Aerobic Session.
50-60min 'amrap' recovery workout at 65% pace. 1500m row + 10-15 band back flys + bike 40cals + 10-15 banded external rotations/side

A. Back Squat. Try to establish a new 5RM.
B. FBOMB Friday.

A. Establish 1RM Chin-up
B. Bench Press: Build to 3RM for the day
C. Group Metcon.
D. 1-arm hang from bar, 3x30-45sec/side.
E. 3 sets: Ab wheel roll-ups, slow tempo, 30-45sec of work. rest 90sec.



Powerlifting Team

A. Squat 90%x2x2, 95%x1, 97.5%x1
B. 3cnt Pause Squat 75%x1x3
C: Sandbag Squat + Carry: One set of max sandbag squats (aim for 15-20), rest 60sec then max carry with the sandbag

A. Bench Press 90%x2x2, 95%x1, 97.5%x1
B. 3cnt Pause Bench 75%x2x3
C. 1 Arm DB Row 3x8
D. Band Pull a parts 2x20
OR Group Metcon

A. Deadlift 87-90%x3x3
B. Pause Deadlift (2cnt pause, 1" off floor) 75%x1x3
C. Barbell Row 3x5
D. Heavy KB Swing 3x12

A. Close Grip Bench 85%x2x3, 90%x2x2
B. Incline DB Bench 3x6-8
C. Pullups (weighted if needed) 6x2 EMOM
D. Pec Flies 3x8
OR Group Metcon


Weightlifting Stream

Workout 1
A. snatch 4x2 @ 70%
B. Jerk 3x3@70-75%
C. Back Squat 3@70%, 3@80%, 2@85%, 5@75%, 10@65%

Workout 2
A. Power Clean + 3 push press. 4 sets.
B. Group Metcon

Workout 3
A. Hang snatch 3x1@75-80%
B. Drop Snatch 3x3 @ 80-85% of best snatch
C. Clean pull 3x4@95-100% of best clean
D. Snatch Grip RDL 3x10 wtih 3sec lowering phase

Workout 4
A. Snatch Pull 3x3@100%
B. 3 sets: barbell walking lunges 5/side + GH raise 6-8reps. rest as needed.
C. Group Metcon