For time: 21-15-9 DB Thrusters 45/30 10m shuttles (run in heats as needed)

3 sets:
1min max wall ball
1min max box jumps (step down enforced)
1min dumbbell push press (40/30)
1min max cals bike
1min rest

6x 2min rounds of: row 25/20/15 cals + max reps burpees in remaining time. No rest between sets. Score = total # of burpees completed.

15mins for quality: 20 front step-ups/side + sand bag carry 50-100m + ring rows + handstand shoulder touches 10-20/side (or accumulate 30-45sec handstand hold)

FBOMB Friday!

Team workout: 20 wall ball + 200m run. 5 sets each for time.



Workout 1
A. Deadlift. 3 warm-up sets of 8.
B. Deadlift 10x2 EMOM at 85-90% of your most revent 3RM
C. Split Stance deadlift, 3x8/side, rest 30sec between sides
D. Group Metcon

Workout 2
A. Bench Press 2-3 warm-ups with 60sec rest between sets. 5 reps.
B. 4-5 sets (time dependant), altnerating exercises: Pull-ups with 6sec lowering phase, 2-3reps, rest 45-60sec, Bench Press 2-4 reps with 5sec lowering phase, rest 60sec
C. Group Metcon

Workout 3
A. Back Squat. 3 warm-ups sets of 8.
B. Back Squat. 10x2 EMOM at 85% of your most recent 3RM. Go for max reps on last set.
C. Weighted Cossack Squats 3x12/side (go heavy to make this tough). rest 45sec between sets
D. Group Metcon

Workout 4
A. 5 sets, altnerating: Max ring rows, rest 30sec, accumulate 30-60sec of handstand hold (adjust angle of body to make it easier, or to make it harder, march hands), rest 30-60sec, accumulate 45sec of hollow body hold (or, to make harder, tucked front lever 10-20sec), rest 30-60sec.
B. Group Metcon



Workout 1
A. Trap Bar (or straight bar) Deadlift 85%x3x2
8min EMOM min 1: 3-5 strict chin ups (weighted if needed), min 2: 5 reps of DB row each side
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x8-10/side
B. Press 75-80%x3x6-8
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x10-12

Workout 3
A. Front Squat 70%x6x2
B. Single leg RDL 2-3x12-15 (weight in opposite hand)
C. Group Metcon

Workout 4
A. 2 sets: using the same weight complete 5 reps of CG bench, followed immediately by 5 reps of regular grip followed immediately by 5 reps of wide grip bench. Straight into a sandbag carry to failure (shoot for 150-200m), rest as needed
B. DB Z Press 3x6-8
C. Group Metcon
D. (optional) Heavy KB swing 3x15



A. AMRAP strict muscle-ups in 3mins (technique practice) - or sub MU negatives or hip to bar kip swings.
B1. Weighted Chin-up with 2sec pause at top 8x2-3, rest 45-60sec
B2. Strict Dips 8x2-3reps with 2sec pause at bottom, rest 45-60sec
C. Group Metcon
D. 2xmax reps: strict toe to bar.
E. Horizontal cable row 3x10-15reps

Weightlifting Class with Mylene

A. 8 sets, every 4mins:
-5 cleans @ 70%
-15/10cals bike
-30/20 D.U.

A. Gymnastic skill work:
12mins EMOM: min 1: 30sec handstand hold (single arm if possible 15sce/15sec, or else shoulder touches)
Min 2: single leg RDL 10 reps left
Min 3: single leg RDL 10 reps right
Min 4: skin the cat x 30sec
B. Aerobic Session.. 50-60min at 65% pace. 3000/2000m row + bike 150/100cals

A. Back Squat: Warm-ups, then 3@80%, 3@85%, 2@90%, 1@95%, 2@90%, 3+@85% B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. 1 set: 80m+ sand bag carry as heavy as possible.

A. Push Press. 10x1 at last week's top set of 3. Rest approx 60-90sec
B1. DB Bench Press 4x8-12, rest 60sec
B2. Cable Lat Pull Down 4x10-15, rest 60sec
C. Group Metcon
D. 2 sets: 10-15reps "W's" with band + "Y" presses 10-15reps with band. Rest as needed.



Workout 1
A. Snatch from blocks to a tough single, then 2x2@90%
B. Back Squat: 5@50%, 3@65%. 2@75%. 1@80%, 1@85%, 1@90%, 1@95%, 1xmax reps @90%
C. Snatch Pull 3x4@100%

Workout 2
A. Jerk from rack: 4x1 @ 85%-95%
B. Power Clean 7x1 every 45sec @ approx 60-70%
C. Group Metcon

Workout 3
A. Snatch 2x1@80%, 2x1@85%, 1@90%
B. Clean and Jerk. 2@70%, 2@80%, 2x1@85%
C. Back Squat 5x2@80% EMOM for speed + Paused squat 2x5 with 5sec pause

Workout 4
A. Push Press 5x2
B. 3 sets: RDL 10 reps + shoulder press 6-8reps.
C. Group Metcon



A. Squat 5x3@70-75%, 2x2@80-85%
A. Bench Press 5x3@72.5-75%, 2x2@82.5-85%
C. DB Row 3x12

A. Paused Squat (either high bar or front squat) 2x8@55%
B. Pause 1" above the chest Bench 3x6@80%
C. Barbell Row 3x12
D. 3 sets each: 12 hammer curls, 12 tricep pushdowns

A. Deadlift 5x3@70%, 3x2@80%
B. Pause Deadlift (pause 1" off ground) 2x8@55-60%
C. 3 sets each: 5-8 Ab Wheel, 10-12 lat pulldowns

A. Overhead Press 5x3@72.5-75%, 2x2@82.5-85%
B. DB Floor Press w/ Pause Top & Bottom 3x12
C. 2 sets, alternating: 12 Lateral Raises + 12 Rear Delt Flies + 12 Pec Flies
D. Single Arm Farmers Carry 3 sets of 50m / hand