4 sets: 30sec AMRAP: heavy thrusters. 30sec rest. 30sec AMRAP: shuttles. 30sec rest. 30sec AMRAP: ball slams. rest 2min. (*Weight on thrusters must be as heavy as possible to enable unbroken thrusters on first set)

6 sets: 30sec row. 30sec rest. 30sec burpees. 30sec rest. 30sec bike. 30sec rest. Score=total cals + reps

12mins AMRAP, in teams of 2 (alternating): 10 goblet squats + 6 burpees.

Right Arm: 1 lap single arm famers walk
Left Arm: 1 lap single arm farmers walk
Right Arm: 12 single arm deadlifts
Left Arm: 12 single arm deadlits

transition/rest 1 mins

8mins: (time yourself, rest as needed between exercises)
30sec handstand hold (or 30sec of alternating shoulder touches in handstand)
30sec AMRAP Chin-ups
30sec amrap sandbag squats


Team workout (teams of 2, altnernating rounds): 5 sets each: 20m (10/10) pinch grip plate farmers walk + 40m (plate sprint (holding both plates with fingers in the sleeve) + 40 m overhead plate sprint (just one plate, obvi) + 200m run. 20min cut-off



Workout 1

A. Perform 2-3 warm-up sets of back squat, then 3 tough sets of 4-6 reps. rest 90sec sets. B. Sandbag Squats 2-3 sets of 10-15reps. Rest 90sec. C. Group Metcon.

Workout 2

A.Chin-ups. 6min AMRAP. Do as many sets of 2 @ about 80% of your max as possible (if using bands, use a band that allows you to do 6-7 reps when fresh). B. Shoulder Press. 8min AMRAP. As many sets of 5 @ 70% as possible. C. Group Metcon D. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec.

Workout 3

A. 4 sets, rest 30sec between exercises: Bulgarian Split Squats 6-8 reps with 3sec lowering phase + 6-8 cable rows from high to low position with 2sec pause at chest. B. 2 sets (if time), no rest between exercises: 8-12 facepulls with bands + knee raise drill on slant board - as many reps as possible until failure on each leg C. Group Metcon

Workout 4

A. In 10mins, alternating exercises, with as much rest as desired: 8-10 dumbbell Floor press + strict knee to elbow with 3sec lowering phase. 4-8reps B. 6 mins, as many quality sets as possible. 30sec handstand hold vs wall (do single handed is possible) + 30sec superman hold (weighted is possible) C. Group Metcon



Workout 1
A. Back Squat 83%x3x4
B. Reverse Goblet Lunge 3x8/8
C. Group Metcon

Workout 2
A. Bench Press 83%x3x4
B. Chinese Rows (1sec pause) 3x8
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 4x5 ramping (start around 75% of your DL max)
B. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel
C. Group Metcon
D. (time permitting) Cable External Rotations 2x12-15

Workout 4
A. Sandbag Squat 3x8-15
B. 9min EMOM min 1: 10 reps bulgarian SS right leg, min 2: 10 reps bulgarian SS left leg, min 3: 5/leg weighted cossacks
C. Group Metcon



A. Bar Mucle-ups 7x3-6reps (if unable, practice 'second kip') rest at least 90sec. B. 5 sets each, every 90sec. Even minutes: 4-6 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. Complete 30reps of strict knee to elbow with controlled tempo. Rest as needed

*If unable to do bar MU, practice 'second kip' and work on getting as high as possible.

Weightlifting class with Mylene

Comp Class:
A. 4mins EMOM: 10x power clean + push press.
-rest 2mins/transition-
B. 4mins EMOM: 6x power clean + push press [add weight]
--rest 2mins/transition--
C. 4mins EMOM: 3x power clean + push press [add weight]
D.. 4 sets:
3min amrap:
-10/5 toe to bar (based on ability, not gender)
-10 box over jumps
-bike 15/10cal
3mins rest.

A. Gymnastic skill work: 4min EMOM: 3-4 kip swings. aiming to get as high and as far behind the bar as possible. Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest. Then 3 sets: AMRAP skin the cat, rest 45sec Then: 3 sets of 4-8 gym lengths of heavy single arm overhead waiters walk with KB B. Aerobic Session.. 50-60min at 65% pace. 3000m row + 800m + bike 50cals

A. Warm-ups, then 3x6, 1x6+@75%, rest 2-3mins. B. Sandbag Squats 2x8-15reps. C. FBOMB

A1. Bench Press 6,4,2,6,4 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x5-8 with 3sec pause at chest (hands/wrists should touch chest at end of each rep & lats stay engaged for entire reps), rest 90sec
B. Group Metcon
C. Then 3 sets alternating: 8-12reps dumbbell lateral raise (use a slow tempo), rest 20sec, 8-12 reps dumbbell front raise, rest 20sec, 8-12 band back flys, rest 20sec, 8-15 band external rotations, rest 90sec


Powerlifting Team

A. Tempo Front Squat 5x8@57.5­‐62.5%
B. 3cnt Pause Bench 5x8@57.5-62.5%
C. 5min EMOM Yates Row & Ab-wheel: 5 rows follwed immediately by 5 reps ab-wheel

A. Tempo Goblet (or sandbag) Squat 5x5 (4sec lowering, 1sec pause)
B. Press 5x5@50% (of bench max)
C. Meadows Rows 3x12
D. 3 sets, alternating: 10 curls + 10 skullcrushers + 10 lateral raises

A. Deadlift 5x5@65-70%
B. RDL 3x8@55%
C. GHR 3x10

A. Feet Up Bench 3x8-10@65-67.5%
B. DB Incline 4x8
C. Chinese Rows 3x10
D. 3 sets, alternating: 10 pec flies + 10 skullcrushers + 10 front raises


Weightlifting Steam

Workout 1
A. Snatch from blocks 3x3
B. Drop Snatch, build to a tough single
C. Back Squat, 1@90%, then 4x2@80% every 90sec
D. Clean pull 2x2@110%

Workout 2
A. Tall Jerk 3x5, Jerk from Rack 4x1@85%
B. Clean from block. 3x1 @ 85%
C. Group Metcon

Workout 3
A. Snatch to a max double for the day.
B. Clean and Jerk. Build to a tough double for the day.
C. Front Squat, sets of 2 all the way up, build to a heavy set for the day

WOrkout 4
A. Snatch Grip RDL 3x10
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon