Monday - Special Class for Long Weekend @ 10am.

5mins AMRAP: 3 pull-ups + 6 push-ups + 12 bodyweight squats. rest 3mins. 5mins: run 600m, then row as many cals as possible in remaining time, rest 3mins. 5min: 10 box jumps (step down) + 10 KB Swings

10min AMRAP: 20 double unders + 10 (5/5) walking lunges (dumbbells at sides) + 6 toe to bar

15min AMRAP for quality: 30sec of max tire flips + 30sec l-sit on bar/rings/parallettes + 75-100m sandbag carry


Partner workout (Teams of 2), alternate rounds: 2 rounds each: row 400/300m + 10 burpees. Then 2 rounds each of: Bike 18/12cals + 10 ball slams. Then 2 rounds each of: 20 KB Swings + 15 KB Goblet Squats. (20min cut-off)



Workout 1
A. Deadlift, 3-4 warm-ups sets with 60sec rest, then build to a tough set of 4 (normal tempo). Then, 2x5@90% of today's top weight. B. (if time allows) 4mins of practice: hip airplanes. C. Group Metcon

Workout 2
A. In 7mins (or less), find your 1RM chin-up, starting from a deadhang. B. Bench Press. 6 sets of 5reps, every 90sec. Starting light and building over the sets so that the last 3 sets are tough. C. Group Metcon

Workout 3
A. Mini-band side shuffles. 1 set, cange direction every 5 reps, go to major fatigue in your butt!. B. Paused Back Squat (3sec pause at the bottom). In 8-mins, build to a hard set of 2. C. Back Squat (regular, no pause), 2xmax quality reps at top weight for part B, rest 90sec. D. Group Metcon

Workout 4
A. 4 sets, alternating. Rest 60sec betwen exercises. 6-10 dumbbell bench press + 6-10 cable lat pull down. B. In 3 mins, accumulate as much hollow body hold as possible. C. Group Metcon



Workout 1
A. Back Squat 80%x3x4-5
B. Reverse Goblet Lunge 3x10/10
C. Group Metcon

Workout 2
A. Bench Press 80%x3x4-5
B. Chinese Rows (1sec pause) 3x10
C. Group Metcon

Workout 3
A. Tempo RDL (4-5cnt lowering) 2x10@50%
B. 4 sets: 5 Barbell Rows + 5 reps Ab Wheel, rest 45-60sec between sets
C. Group Metcon
D. (time permitting) Cable External Rotations 2x12-15

Workout 4
A. Every 90sec for 7 rounds: Anderson Squat 5 reps
B. 3-4 sets: Weighted Cossacks 5/leg + 4 Sandbag Over Shoulder Toss
C. Group Metcon



A. Bar Mucle-ups 6x3-6reps (if unable, use a band to assist) 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

Weightlifting Class @ 630

Wednesday. Comp Class + B. As needed:

Extra work as needed:
2 sets: band face pulls 10-15reps, rest 30sec, "A's" with band, 10-15 reps, rest 30sec

2 sets: DB external rotations 8-12reps with slow tempo

2 sets: 15 high box step-ups with 2-3sec lowering phase/side

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. RecoveryAerobic 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. Warm-ups, then: 4 sets: 2 paused back squats (3sec), rest 20sec, then 3+ back squats with no pause, rest 2-3mins. B. Sandbag Squats. 2x6-15 reps. rest 2mins. C. FBOMB!

A1. Bench Press 6x2-4 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x4-6 with 3sec pause at chest (hands/wrists should touch chest at end of each rep), rest 90sec
B. Group Metcon
D. 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



A. Tempo Front Squat (3sec lowering) 3x8@65-67.5%
B. 3cnt Pause Bench 3x8@65-67.5%
C. 6min EMOM Strict Chin-ups & Ab-wheel: 5 chin-ups follwed immediately by 5 reps ab-wheel

A. Tempo Goblet (or sandbag) Squat 3x8 (4sec lowering, 1sec pause)
B. DB Bench 4x10
C. Meadows Rows 3x10
D. 3 sets, alternating: 10 curls + 10 skullcrushers + 10 lateral raises

A. Deadlift 3x5@70-72.5%
B. RDL 4x8@50%
C. GHR 3x10

A. Feet Up Bench 3x10@65%
B. DB Incline 2x10
C. Chinese Rows 3x10
D. 3 sets, alternating: 10 pec flies + 10 skullcrushers + 10 front raises



Workout 1
A. Snatch. 4x3, tough reps
B. OH Squat with 3sec pause at bottom 3x3
C. Back Squat 3x4-6, try to beat what you did 2 weeks ago
D. Clean Pull 3x4@100%

Workout 2
A. Clean from blocks, 4x2, tough reps
B. Push Press 4x2-4
C. Shoulder Press 1xmax @ 80%
D. Group Metcon

Workout 3
A. Snatch EMOM 10x1@82%
B. Back Squat 1@90%, then 7x3 EMOM @ 75%, then 2x5 Paused Squat with 5sec pause in bottom.
C. Snatch Pull 3x5@100%
D. RDL 2x10

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: barbell walking lunges 5/side + pendlay rows 10reps + GHD Hip Extension 8reps with 4sec pause at top
C. Group Metcon