Category : WOD

1 hour, 10 minutes ago 0
Posted in: WOD

Schedule Update:
Saturday Class Change
9:30am – 10:30am – CrossFit
10:30am – 11:00am – Mobility Class
11:00am – 12:00pm – CrossFit

Weekly Warmup

2-3mins @ 70%: run, skip airdyne or row, then 2-3 sets of:
10 squats with band around knee (2sec pause at bottom) + scapular pull-ups 10reps + 8-10 groiners/side

Group Metcons

Monday
5sets: 30sec strict toe to bar OR tucked front level hold, 30sec perfect tempo push-ups, 30sec overhead walking lunges, 30sec battling ropes, 90sec rest

Tuesday
TESTER
10min amrap: 5 pull-up + 10 wall ball *compare to Jan 15 2014 and May 20 2014

Wednesday
4 sets: 3mins amrap: 10 DB push press + 10 DB Front squat + 30 double unders. 90sec rest between sets. *adjust db weight so reps are tough but unbroken or close to unbroken, add/subtract weight as needed* *pick-up where you left off in each new set. Example: if you finish 3 rouns + 10push press +3 squats in the first set, start the 2nd set by completing 7 squats, move on to the double unders, etc.*

Thursday
4 sets: 300m row @ 90% + 30m pinched grip farmers walk with plates. Rest 3mins between sets

Friday
FBOMB FRIDAY #33

Saturday
SUPER FUN TEAM WORKOUT!!!
In teams of 3, with only 1 team member working at a time. 3mins 20m prowler pushes, alternate every 20m. 1min rest. 3mins tire flips alternate every 1 flip, rest 1mins, 3mins aridyne alternate every 10 cals, 1min rest, 3mins max burpees. alternate every 5.

Foundations

Workout 1
A. Deadlift 3×3 ramping
B. 3 sets: bent-over DB row 15reps/side + 30sec ring support hold
C. Group Metcon

Workout 2
A. Shoulder Press. 3×3 ramping
B. Tucked front lever or L-sit hold. accumulate 45-75sec.
C. Group Metcon

Workout 3
A. Back Squat 3×3 ramping
B. 2 sets: 30-45sec handstand hold against wall OR max unbroken HSPU + Glute-Ham raise 6-8reps
C. Group Metcon

Workout 4
A. 3 sets, rest as needed: Include DB Bench Press 10-15reps + 60sec side plank/side + paused chin-ups (3sec pause at top) + 12 single leg box squats/side (add weight or lower box height as your able)
B. Group Metcon

Training – General

Workout 1
A. Squat Mobility 2-3min
B. Front Squat: build to a heavy single for the day, then 90%x3x2. Rest as needed
C. Group Metcon

Workout 2
A. Band mobility for pecs and shoulders 1-2min
B. Bench Press build to 3RM then 90-95%x2x3. Rest 2min
C. 5min AMRAP: 2-3 tough HSPU + 8 toes to bar
D. Group Metcon

Workout 3
A. 3 sets for quality: 45sec AMRAP MU + 15-20sec tucked front lever hold
B. Explosive box jumps 6×2. Rest 1min
C. 3sec Pause Squat 80-85%x4x3. Rest 2min
D. 6min EMOM 2-3 tough chin ups

Workout 4
A. Deadlift 5×1 @ 90%, rest as needed
B. 3 sets for quality: 6 Pendlay row + 12 heavy KB swings
C. Group Metcon

Workout 5
A. 4 sets for quality: 6 Bulgarian SS + 3 rope climbs + 45sec max pullovers + 8-10 GHR
B. Group Metcon

Training – Competition

Workout 1
A. Thruster. Build to a 3RM
B. Deadlift, build to 2reps @ 85%, then 3×4 paused deadlift (3sec pause 2-3inches off the floor)
C. Group Metcon

Workout 2
A. Overhead band mobility + lat & tricep self massage
B. TGUs work to a 3RM on each side, then 1×5/side @ 75% of that.
C. Max HSPU in 6mins
D. 2 sets: 20-40sec frog stand hold + tucked front lever 15-20sec hold.
E. Group Metcon

Workout 3
A. Snatch from blocks 7×2 every 90sec starting at 70%, build but no misses.
B. Clean and Jerk 5×2
C. Back Squat 2@85%, 2×6-8@70-80%
D. Paused Back Squat (4sec pause), build to a 4RM, then -5% for 4, then -10% for 4

Workout 4
A. 3 sets, alternating: Weighted GHD Hip Extension 8reps with 3sec pause + Bent-over Barbell Row 3×6 with 2sec pause at top, rest 30sec, max ring rows with 2sec pause, rest 30sec, back flys x 10-15reps slow tempo. rest 90-120sec
B. 3-5mins tripple under practice
C. Group Metcon

Workout 5
A. 10mins, odd mins 3 paused front squat (3sec pause), even minutes, 2-4 tough HSPU
B. 3 sets: band walk 16 steps forward & 16 back + hollow body hold 45-90secsec
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch: 60%x4, 70%x4, 80%x4, 80% for 2×3
B. Clean 4@60%, 4@70%, 4@80%, 80%for 2×3
C. Back Squat 60%x6, 70%x4, 3×4@80%
D. RDL 4×6

Tuesday
A. Jerk from Rack 4@70%, 4×4@80%
B. Group Metcon

Thursday
A. From blocks: snatch pull + Snatch + 2 OH Squat. 1×1@60%, 1×1@70%, 1×3@80%
B. From Blocks: 3 Clean Pull + 1 Clean. 1×1@60%, 1×1@70%, 3×1@80%
C. Front Squat 6@60%, 4@70%, 3@80%, max reps @ 85%, then Paused Front Squat 3×3 with 3sec pause

Fri/Sat
A. Tall Jerk 3×5 @ 25-35%
B. Jerk From Rack 3×3@80-85%
C. Shoulder Press 2×4-6
D. Group Metcon

6 days, 21 hours ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: skip, run, airdyne or row, then 2-3 sets of:
10 cossacks/side + 15-20 band pull aparts with slow tempo + front split hold 60sec/side

Group Metcons

Monday
TESTER: Fran. 21-15-9 thrusters and pull-ups. compare to jul 22 2013, feb 1 2014, May 17 2014. 9min cut-off. scale load and pull-ups accordingly to ensure a consistent workout output.

Tuesday
Rowing Team Relay. In teams of 3, complete 5x200m each, rotating team mates every 200m

Wednesday
8mins of: run 200m + 15 KB swings to chin , rest 3mins, then 8mins of: 200m run + 10 push-ups + 15 double uners

Thursday
5 sets: 3 TGU/Side + 5-10 L-sit tuck to extension + 10 rennegade row/side. 20min cut-off

Friday
TESTER: G-FUNK
15min amrap: 10 burpees + 30 double unders, compare to Dec 26 2013, Mar 31 2014

Foundations

Workout 1
A. Back Squat 3×8 ramping
B. Tempo Chin-ups 6×1-2reps EMOM
C. Group Metcon

Workout 2
A. Bench Press. 3×8
B. Single Leg RDL 3×8/side
C. Group Metcon

Workout 3
A. 3 sets, rest 60sec between exercises: Snatch Grip RDL 8 reps (use straps if necessary) + 45sec max rope climb OR 1 set AMRAP ring rows
B. 2 sets: L-Sit, accumulate 30sec + 8 FFESS/side.
C. Group Metcon

Workout 4
A. 3 sets, rest 45-60sec between exercises: 6 Bulgarian Split Squat/side + seated DB press 10-15reps
B. 4mins of pull-over practice OR 4mins skin the cat practice, OR complete 30sec strict knee to elbow
C. Group Metcon

Training – General

Workout 1
A. Squat Mobility 2-3min
B. Front Squat: build to a heavy single for the day, then 85%x3x3. Rest as needed
C. 3 sets, rest 30-45sec: 10 standing DB Press + 10 Pull Up
D. Group Metcon

Workout 2
A. Band mobility for pecs and shoulders 1-2min
B. Bench Press 4×2+1+1, rest 15sec between reps. Rest 1.5min between sets
C. 3 sets, no rest: 15 heavy KB Swings + 15 GHD situps
D. Group Metcon

Workout 3
A. 5min AMRAP muscle-ups
B. 3sec Pause Squat 75-80%x4x4. Rest 2min
C. 6min EMOM 1-2 tough HSPU
D. 3 sets, rest 60sec: 10-12 incline DB press + 3-5 tough chin ups

Workout 4
A. Deadlift 8×1 @ 85% every 90sec for speed
B. 3 sets, rest 60sec: 6-8 GHR + 8 renegade rows/side
C. Group Metcon

Workout 5
A. 3 sets for quality: 8 Pendlay row + 10 bent over laterals (2sec pause)
B. 3 sets, rest 60sec: 20sec tucked front lever hold + 8 OH walking lunges/leg + 45sec hollow body hold
C. Group Metcon

Training – Competition

Workout 1
A. Tall Jerk Drill 3×5 @ 30-35%
B. Clean + Clean + Jerk. 5 sets.
C. Group Metcon

Workout 2
A. Bully Stretch 2x60sec/side
B. complete 10-15 tough HPSU in 10mins. (from deficiet if you can) rest as needed
C. 3 sets: Ring Dips 4-8reps + 20-30sec frog stand hold + tucked front lever accumulate 15-30sec
D. Group Metcon

Workout 3
A. Snatch. 10×1 EMOM starting at 75% and building as you’re able with no misses
B. Front Squat 5 tough sets of 2
C. 3 sets: snatch grip DL 12reps + GHD Hip Extension 10 reps with 4sec pause at top (weighted) + Strict Chin-ups, max reps wtih 4sec lowering phase

Workout 4
A. OH Squat 4 reps EMOM @ approx 70%. 5 sets
B. 3 sets, alternating: Bent-over Barbell Row 3×6 with 2sec pause at top, rest 30sec, max ring rows with 2sec pause, rest 30sec, 15 band rows (high to low) with 2sec pause at back. rest 90-120sec
C. Group Metcon

Workout 5
A. ARAMP HSPU in 6mins
B. 3 sets: Walking Lunges backsquat styles, 3×10/side + GHD Hip Extension 10reps + L-Sit 20-20sec.
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch: 60%x4, 70%x4, 80% for 3×3
B. Clean & Jerk 4+1@60%, 70%4+1, 80%@3x(3+1)
C. Back Squat 60%x6, 70%x4, 3×3@80%
D. RDL 4×6

Tuesday
A. Power Snatch + OH Squat (3+3)@60%, (3+3)@65%), 2x(3+3)@70%
B. Group Metcon

Thursday
A. Snatch from Blocks 3@60%, 2×3@70%, 2×3@80%
B. Clean from Blocks 4@60%, 2×4@70%, 2×3@80%
C. Front Squat 6@60%, 4@70%, 3×3@80-85%

Fri/Sat
A. Jerk From Rack 3×4@70-80%
B. Push Press 2×4-6
C. Group Metcon

2 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% run, skip, airdyne or row, then 2-3 sets of: 60sec dynamic quad stretch + 15 shoulder pass throughs + 8 groiners/side

Group Metcons

Monday
8 sets: 10m prowler sprint +10 ball slams AFAP, rest 60-90sec.

Tuesday
TESTER: 10min amrap: 10 box jump (step down) + 10 ball slams

Wednesday
5 sets for quality: 8-12 tough unborken thrusters + max strict chin-ups (5+), rest 2mins.

Thursday
4 sets: 30sec on, 30sec off: airdyne, push-ups, battling ropes, airdyne, double unders

Friday
FBOMB Friday #32

Saturday
4 sets of 3mins on, 2mins off. pick-up where you left off to start each new set: Row 200m + 12 push-ups.

Foundations

Workout 1
A. Deadlift 3×5 ramping
B. 3 sets: Ring rows ARAMP with 2sec pause @ top, rest 60sec between sets.
C. Group Metcon

Workout 2
A. Shoulder Press. 3×5
B. Tucked front lever or L-sit hold. accumulate 45-60sec.
C. Group Metcon

Workout 3
A. Back Squat 3×5
B. 2 sets: 30-45sec handstand hold against wall OR max unbroken HSPU + Glute-Ham raise 6-8reps
C. Group Metcon

Workout 4
A. 3 sets, rest as needed: DB Bench Press 6-10reps + 60sec side plank/side + tempo pull-ups + 12 single leg box squats/side (add weight or lower box height as your able)
B. Group Metcon

Training – General

Workout 1
A. Squat Mobility 2-3min
B. Front Squat 81%x4, 86%x1, 81%x4, 91%x1, 81%x4. Rest 2min
C. 3 sets, rest 45sec: 10 standing DB Press + 10 DB Row
D. Group Metcon

Workout 2
A. Band mobility for pecs and shoulders 1-2min
B. Bench Press 4×2+2+2, cluster set, rest 10-15sec between doubles. Rest 1.5min between sets
C. GHR 3×12, rest 60sec
D. Group Metcon

Workout 3
A. Explosive box jumps 5×3. Rest 1min
B. Squat 81%x4, 86%x1, 81%x4, 89%x1, 81%x4, 91%x1. Rest 2min
C. 8min EMOM, even min 2-3 tough HSPU, odd min 2-3 tough chin ups
D. 5min AMRAP 12 DB Thruster + 12 KB Swing

Workout 4
A. Deadlift 6×2 @ 80% every 90sec for speed
B. 3 sets, rest 60sec: 10 Pendlay row + 8 toes to bar
C. Group Metcon

Workout 5
A. 5min AMRAP muscle ups
B. 3 sets for quality: 15 heavy KB swings + 10 walking lunges + 45sec pullovers + 45sec hollow body hold
C. Group Metcon

Training – Competition

Workout 1
A. Thruster. Build to a tough unbroken set of 5
B. Deadlift 6×2@80% everyy 60-90sec
C. Group Metcon

Workout 2
A. Bully Stretch 2x60sec/side
B. 5 sets of max HPSU, rest 90sec between sets.
C. 3 sets: Ring Support Hold, accumulate 30-40sec + tucked front level accumulate 15-30sec + 5 wall walks
D. Group Metcon

Workout 3
A. Snatch from block 4×4. Start @ 70% and build as you’re able
B. Clean from Block 3×3
C. Back Squat 3×4-6 with 4sec lowering phase

Workout 4
A. 4 sets: 3 tough TGU/side (as heavy as possible) + 30-45sec frog-stand hold +10 Snatch Grip RDL
B. 3-5mins tripple under practice
C. Group Metcon

Workout 5
A. 3 sets: Paused OH Squats (3sec pause at bottom) 8 reps.
B. 3 sets, alternating: Bent-over Barbell row 10reps with 2sec pause at top, rest 30sec, max ring rows with 2sec pause at top. rest 90-120sec
C. Group Metcon

Training – Weightlifting Team

Rest-Week
Monday
A. snatch from blocks 3×4
B. Jerk 3×3@70-75%
C. Back Squat 3@70%, 3@80%, 2@85%, 5@75%, 10@65%

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

Thursday
A. Hang snatch 3×1@75-80%
B. Drop Snatch 2×3 @ 80-85% of best snatch
C. Back Squat 6×1 @ 80% EMOM
D. Clean pull 2×3@95
% of best clean

Friday/Sat
A. Snatch Pull 3×3@100%
B. 3 sets: barbell walking lunges 5/side + GHD Hip Extension 8reps with 4sec pause at top (weighted). rest as needed.
C. Group Metcon

2 weeks, 4 days ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% run, skip, row or airdyne, then 2-3 sets of:
10 inchworms + 10 cossacks/side + 15-20 band pull aparts

Group Metcons

Tuesday
For 14mins: EMOM odd minutes = 15 KB unbroken swings. even minutes = 15 box jumps (step down)

Wednesday
TESTER: 3mins: max burprres, 2min rest. 3mins: max cals rower, 2min rest, 3mins wall ball shots. *Compare to May 5 2014

Thursday
4 sets for quality: 30sec HSPU (sub handstand hold or push-ups), 30sec rest, 30sec skipping practice on a new skill, 30sec rest. Then 2 sets for quality: 5 TGU/side + max pull-overs (or sub 10-15 knee to elbow)

Friday
3 sets: 2mins row OR airdyne, 60sec rest, 2mins 8 ball slams + 15 double unders, rest 60sec

Saturday
TESTER: 15min Cindy. compare to nov 6 2013, Jan 21 2014, June 3 2014

Foundations

Workout 1
A. Back Squat 3×3 ramping
B. Tempo Chin-ups 6×1-2reps EMOM
C. Group Metcon

Workout 2
A. Bench Press. 1RM,, then 3×3@85%
B. front step-up 2×20/side
C. Group Metcon

Workout 3
A. 3 sets, rest 60sec between exercises: RDL 12 reps (use straps if necessary) + 45sec max rope climb OR 1 set AMRAP ring rows
B. 2 sets: L-Sit, accumulate 30sec + 12 FFESS/side.
C. Group Metcon

Workout 4
A. 3 sets, rest 45-60sec between exercises: 10 Bulgarian Split Squat/side + seated DB press 6-10reps
B. 4mins of pull-over practice OR 4mins skin the cat practice, OR complete 30sec strict knee to elbow
C. Group Metcon

Training – General

Workout 1
A. Squat Mobility 2-3min
B. Front Squat 78%x4, 83%x2, 78%x4, 88%x1, 78%x4. Rest 2min
C. 3 sets: 15 heavy KB Swings + 15 GHD situps
D. Group Metcon

Workout 2
A. Band mobility for pecs and shoulders 1-2min
B. Bench Press 4×3+3, cluster set, rest 10sec between triples. rest 1.5min between sets
C. 2 sets, rest 45sec: 10 single leg RDL + 15 no money
D. Group Metcon

Workout 3
A. Explosive box jumps 5×2. Rest 1min
B. Squat 78%x4, 83%x1, 78%x4, 86%x1, 78%x4, 88%x1. Rest 2min
C. 5min AMRAP: 10 toes to bar + 25 DU

Workout 4
A. 4 sets for quality: 8 Pendlay row + 6 BB walking lunges/leg + 2-4 tough HSPU + 45sec skin the cat
B. Group Metcon

Workout 5
A. Deadlift 7×2 EMOM @ 75% for speed
B. 5min AMRAP pullovers
C. Group Metcon

Training – Competition

Workout 1
A. Clean & Jerk 4×2 @ 80-85%
B. Deadlift 6×3 EMOM @ 75%
C. Group Metcon

Workout 2
A. Bully Stretch 2x60sec/side
B. 1-2 tough HSPU every 30sec for 8sets.
C. 3 sets: Ring Support Hold, accumulate 30-40sec + pull-overs 4-6reps + ice-cream makers 4-8reps (tempo as slow as possible), rest as needed
D. Group Metcon

Workout 3
A. Snatch from block 4×3
B. Front Squat build to a moderately tough tripple, then 3×4-6
C. 3 sets: snatch grip DL 12reps + GHD Hip Extension 10 reps with 4sec pause at top (weighted) + Strict Chin-ups, max reps wtih 4sec lowering phase

Workout 4
A. 3 sets: OH Squat 8 reps + 10 strict toe to bar with slow tempo
B. Bent-over Barbell Row 3×12 with 2sec pause at top
C. Group Metcon

Workout 5
A. 4 sets: 3 tough TGU/side (as heavy as possible) + 30-45sec frog-stand hold
B. 3-5mins triple under practice
C. Group Metcon

Training – Weightlifting Team

Tuesday
A. Snatch. 2×2@50%, 2@60%, 2×1@70%, 2×1@80%, 1@85%, 1@90%
B. Clean and Jerk 2×2@50%, 2@60%, 2×1@70%, 2×1@80%, 1@85%,
C. Back Squat 3×2@85%

Wednesday
A. Hang Snatch + Snatch 2×1@65%, 3×1@75%
B. Tall Jerk 3×3 as heavy as possible.
C. Optional Metcon (keep it light and at a max of 75% effort)

Friday
A. Snatch 3×1@75%
B. Clean and Jerk 3×1@75%
C. Front Squat 3×2@80%

Sat or Sunday
MOCK CONTEST
A. Snatch to max. stop after 2-3 misses
B. Clean and Jerk to max. stop after 2-3 misses

4 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets:
60-90sec/side dynamic quad stretch + 60-90sec/side lat massage + 10-15 bodyweight squats with band around knee

Group Metcons

Monday
For time: 20-15-10-5, thrusters and burpees *compare to Jan 18 2014 and April 30 2014

Tuesday
A. 11x10m prowler relay with 60-90sec rest between sets.

Wednesday
4sets for quality: 30sec tire flips, 30sec max strict chin-ups OR pull-overs, 30sec AMRAP HPSU OR reg push-ups, 60-90sec double or tripple under practice

Thursday
2 sets: 3mins of: 10 wall ball + 5 toe to bar. rest 2mins. 3mins of: 25 double unders + 10 ball slams

Friday
FBOMB FRIDAY #31

Saturday
5 sets: 30sec OH walking lunges. 30sec rest. 30sec row. 30sec rest. 30sec box jump (step down). 30sec airdyne, 30sec rest.

Foundations

Workout 1
A. Deadlift 3×8 ramping
B. 3 sets: Ring rows ARAMP with 2sec pause @ top, rest 90sec between sets.
C. Group Metcon

Workout 2
A. Shoulder Press. 3×8
B. Scapular chin-up + chin-up. 3x 5-8reps, rest approx 90sec.
C. Group Metcon

Workout 3
A. Back Squat 3×8
B. 2 sets: 30-45sec handstand hold against wall OR max unbroken HSPU + Glute-Ham raise 6-8reps
C. Group Metcon

Workout 4
A. 3 sets, rest as needed: DB Bench Press 10-15reps + 45sec side plank/side + tempo pull-ups + 12 single leg box squats/sode
B. Group Metcon

Training – General

***START OF NEW TRAINING CYCLE***
Workout 1
A. Squat Mobility 2-3min
B. Front Squat 75%x5, 83%x2, 75%x5, 85%x1, 75%x5. Rest 2min
C. 2 sets: 6 tough chin ups (4sec lowering, weighted if able), rest 60sec
D. Group Metcon

Workout 2
A. 3 sets, rest 45-60sec: 45sec MU + 45sec max DUs (or triple under practice) + 45sec weighted front plank
B. 3 sets, rest 20-30sec: 12 DB Press + 12 DB Bent Row
C. Group Metcon

Workout 3
A. Band mobility for pecs and shoulders 1-2min
B. Bench Press 4×6, rest 1.5min
C. 5min AMRAP HSPUs
D. Group Metcon

Workout 4
A. Explosive box jumps 4×3. Rest 1min
B. Squat 75%x6, 83%x3, 75%x6, 85%x2, 75%x6. Rest 2min
C. 3 sets for quality: 2 tough TGUs/arm + 4 rope climbs

Workout 5
A. Deadlift 8×2 EMOM @ 70% for speed
B. 3 sets, rest 60sec: 5 Pendlay row + 12 Front step ups
C. Group Metcon
/tab]

Workout 1
A. Snatch to max
B. Back Squat to max

Workout 2
A. bully stretch + overhead stretch 2x60sec/side
B. AMRAP muscle-ups in 10mins. OR 10mins of technique practice
C. rest at least 5mins between B & C, then AMRAP pull-overs in 5mins
D. Group Metcon

Workout 3
A. Snatch from block 6×1 EMOM @ 80%. Build to a tough single, then 3×2@90% of that
B. Clean and Jerk. If feeling good, go to a max, if not, 6×1 EMOM @ 80%
C. Deadlift 6×5 @ 70% every 90sec

Workout 4
A. Overhead Mobility
B. 1 HSPU ever 30sec for 4mins
C. 10min amrap for quality: 12 push press @ 45% 1RM + 10 box jumps (24/16) with step down + 10 KB swings to chin.
D. Group Metcon

Workout 5
A. Explosive Box Jumps (step down) 5×4 reps every 45sec
B. Paused Squat 3×5 with 5sec pause at bottom
C. Group Metcon

Training – Weightlifting Team

Monday
A. Full Snatch 6×1@80-85% for technique
B. Clean and Jerk 4×1@85%
C. Back Squat 2@85%, 2×5@75%

Tuesday
A. Full Snatch 4×1@80% for technique
B. Jerk from Rack 3×1@80%, 2×1@85%
C. Group Metcon

Thursday
A. Snatch to a max for the day
B. Clean and Jerk to one single at 90%
C. Back Squat to max if feels good, or to 3×1@90% if not.

Fri or Sat
A. Push Press 5×2 every 90-120sec4
B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps
C. Group Metcon

1 month ago 0
Posted in: WOD

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Weekly Warmup

A. Come to the party this Saturday
B. 2-3mins @ 70% run, skip, airdyne or row, then 2-3 sets of:
10 FFESS/side + 10 scapular pull-ups with 3sec pause at top + 10-15 RDL empty bar

Group Metcons

Monday
6 sets: 15m prowler sprint, 45-60sec rest, 30m (15out & 15 back) pinch grip farmers walk, rest 45-60sec

Tuesday
2 sets: 2mins row, 1min rest, 2mins man-makers, 1min rest, 2mins wall ball, 1min rest

Wednesday
TESTER
One set for time: Row 250m + 10 burpees + 15 box jump (step down) + 10 burpees + Row 250m. Sub 20cal on airdyne for 250m row if needed

Thursday
4 sets for quality: 8-10 OH Squats (or sub Lunges if necessary) + amrap PERFECT push-ups (weighted if you can do 12 or more) + row 500m @ 90% (aim for each set to be the same from set 1 to 4)

Friday
30sec work, 30sec rest. 4 sets: KB swings, Airdyne, strict chin-ups, double unders

Saturday
5 sets For Time: 15 thrusters @ 40-45% 1RM push press + 200m run

Foundations

Workout 1
A. Back Squat 3×5 ramping
B. Tempo Chin-ups 4×2-4 with 5sec lowering phase, rest 90sec
C. Group Metcon

Workout 2
A. Bench Press. 3×3
B. front step-up 2×15/side
C. Group Metcon

Workout 3
A. 3 sets, rest 60sec between exercises: RDL 10 reps (use straps if necessary) + 45sec max rope climb OR 1 set AMRAP ring rows
B. 2 sets: L-Sit, accumulate 30sec + bodyweight squats with band at knee 12 reps (slow tempo).
C. Group Metcon

Workout 4
A. 3 sets, rest 45-60sec between exercises: 10 Bulgarian Split Squat/side + seated DB press 6-10reps
B. 4mins of pull-over practice OR 4mins skin the cat practice, OR complete 30sec strict knee to elbow
C. Group Metcon

Training – General

Workout 1
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Back Squat 1RM
C. overhead mobility
D. Push Press 1RM

Workout 2
A. 8min MU practice or 1-2 MU EMOM
B. 3 sets, rest 30-45sec: 3 TGU/arm + 15 KB swings
C. Group Metcon

Workout 3
A. deadlift mobility prep. 2mins/side
B. Deadlift up to a heavy single for the day, then 2×2@90%
C. 6min EMOM, even min 2-3 tough HSPU, odd min 2-3 pullovers
D. Group Metcon

Workout 4
A. 6min AMRAP 8 unbroken thrusters + 8 renegade rows/side
B. KB complex, 3 sets: 4,3,2,1 reps of double swing + double press + front squat. Rest 60-90sec
C. Group Metcon

Workout 5
A. 4 sets for quality: 6-8 Pendlay row + 5-8 pullovers + 45sec hollow body hold + 50 double unders (or 90sec DU practice)
B. Group Metcon

Training – Competition

Workout 1
A. 5 sets @ 50% of: 2 jumping snatch pull (from knee) + 1 hang snatch. rest 60sec
B. Back Squat 2×2@90%, 1@95%
C. Group Metcon

Workout 2
A. bully stretch + overhead stretch 2x60sec/side
B. 4 sets, rest as needed: 45sec AMRAP muscle-up, 10 toe-to-bar with controlled tempo, 45sec AMRAP tough HSPU, 12 single leg box squat/side as low as possible
C. Group Metcon

Workout 3
A. Snatch. Build to a tough single, then 3×2@90% of that
B. Clean and Jerk to a tough double, then 2×1@90%
C. Back Squat 6×2 @ 80%, rest 90sec to 2mins

Workout 4
A. Overhead Mobility
B. 5mins amrap: 3 unbroken HPSU + 3 unbroken chest to bar chin-ups
C. 3 sets: 10 unbroken push press + 30 double unders. rest 90sec.
D. Group Metcon

Workout 5
A. Explosive Box Jumps (step down) 5×4 reps every 45sec
B. Deadlift, build to 4@80%, the 8×3@75% EMOM
C. Group Metcon

Training – Weightlifting Team

Monday
A. Full Snatch 10×1@80-85%
B. Back Squat 4×3@85%
C. Clean Pull 3×3@105%

Tuesday
A. Jerk from rack: 4×2@85% +
B. Power Clean from bloc 7×2 EMOM @ 70-75%
C. Group Metcon

Thursday
A. Snatch. 2×1@85%, 1@90%
B. Clea and Jerk to a max for the day, then 2×1@90%
C. Back Squat to a tough double for the day

Fri/Sat
A. Push Press 10×1 Every 60sec
B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps
C. Group Metcon

1 month, 1 week ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% run, skip, row or airdyne, then 2-3 sets of:
Adductor/groin massage 60-90sec/side (use foam roller of KB handle) + 10 cossacks/side + 15-20 band pull aparts

Group Metcons

Monday
3 sets: 60sec: airdyne, 30sec rest, 60sec kettlebell swing to chin level, 30sec rest, 60sec 10m shuttle runs, 30sec rest. 60sec man makers. rest 30sec

Tuesday
running Jackie: Run 1000m, 50 thrusters (45/30), 30 pull-ups

Wednesday
4 sets: 30sec battling ropes, rest 60sec, 30sec max cals rowing machine, 60sec rest, 30sec max burpees, 60sec rest.

Thursday
4 sets for quality: 10 OH walking lunges (5/side) as heavy as you can. 8 renegage rows/side with perfect form (work on torsion control drill + ring rows or DB row if necessary) + 50 double unders (or 90sec practice).

Friday
FBOMB FRIDAY #30!!

Saturday
2 sets: 2mins row for metres, 1min rest, 2mins amrap 8 box jump (step down) + 6 push-ups, 1min rest, 2mins amrap 10 ball slams + 5 pull-ups, 1min rest.

Foundations

Workout 1
A. Deadlift 3×3 ramping
B. 3 sets: Ring rows ARAMP with 2sec pause @ top, rest 90sec between sets.
C. Group Metcon

Workout 2
A. Shoulder Press. work to 1RM then 4×2 EMOM @ 90%
B. Scapular chin-up + chin-up. 3x 5-8reps, rest approx 90sec.
C. Group Metcon

Workout 3
A. Back Squat 3×3
B. 2 sets: 30-45sec handstand hold against wall OR max unbroken HSPU + Glute-Ham raise 6-8reps
C. Group Metcon

Workout 4
A. 3 sets, rest as needed: DB Bench Press 6-10reps + 45sec side plank/side + tempo pull-ups + 12 single leg RDL/side (add dumbbells if possible)
B. Group Metcon

Training – General

Workout 1
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Back Squat 3×1@95%, rest 2min
C. 5min AMRAP HSPU
D. Group Metcon

Workout 2
A. 5min AMRAP 2 rope climbs + 3 TGU/arm
B. 3 sets for quality: 45sec MU + 12 GHD situps + 15 heavy KB swings to chin + 30sec L-sit hold
C. Group Metcon

Workout 3
A. overhead mobility prep + triceps massage
B. Push Press 4×2, rest 1.5-2min
C. KB complex, 3 sets: 3,1,2 reps of double swing + double press + front squat. Rest 60-90sec
D. Group Metcon

Workout 4
A. Squat 6×1 every 2min or so @ 88-90% for speed and quality
B. 3 sets, rest 60sec: 6 snatch grip RDL + 3-5 chin ups (chest to bar and/or weighted if able)
C. 10min EMOM, even min 30sec pullovers, odd min 6 renegade rows/side

Workout 5
A. 4 sets for quality: 8-10 Pendlay row + 5 explosive box jumps (step down) + 45sec weighted plank + 40 double unders
B. Group Metcon

Training – Competition

Workout 1
A. 5 sets @ 50% of: 2 jumping snatch pull (from knee) + 1 hang snatch. rest 60sec
B. Front Squat 4×2-4 @ 80%+
C. Group Metcon

Workout 2
A. bully stretch + overhead stretch 2x60sec/side
B. 4 sets, rest as needed: 45sec AMRAP muscle-up, 30-45sec hollow body hold, 45sec AMRAP tough HSPU, 8 single leg box squat/side as low as possible
C. Group Metcon

Workout 3
A. Snatch. Build to a tough double, then 3×1@90%
B. Clean and Jerk 4×2@80-85%
C. Back Squat 6×2 @ 80%, rest 90sec to 2mins

Workout 4
A. Overhead Mobility
B. 3 sets: 8 tough unbroken thrusters + 15 tough KB Swings. rest 90sec.
C. 5mins amrap: 3 unbroken HPSU + 3 unbroken chest to bar chin-ups
D. Group Metcon

Workout 5
A. Explosive Box Jumps (step down) 5×3 reps every 45sec
B. Deadlift, build to 2@85%, the 8×3@70% EMOM
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from blocks 4×1@85-90%
B. Back Squat: 5×1@90%
C. Snatch pick-up drill with 4sec pause just below knees. 3×5@10%

Tuesday
A. Jerk from rack: 3×3@80% +
B. Power Clean from bloc 7×2 EMOM @ 70-75%
C. Group Metcon

Thursday
A. Snatch to 3@70%,2@75%, 1@80%, 3@75%, 2@80%, 1@85%, 1@90%
B. 2 Clean + 1 Jerk. 3 sets @ 80-85%
C. Back Squat 2×6@75%, 2×3@85% + paused squat 2×3 with 5sec pause

Fri/Sat
A. Push Press 4×4
B. 3 sets: RDL 12 reps + shoulder press 4-6reps.
C. Group Metcon

1 month, 2 weeks ago 0
Posted in: WOD

Reminder: Holiday Monday there is open gym from 11am-1pm.

Weekly Warmup

2-3mins @ 70% run, skip, airdyne or row, then 2-3 sets of: 60sec dynamic quad stretch + 15 shoulder pass throughs + 10 wall squats (facing wall, arms held overhead)

Group Metcons

Monday: Open Gym Only
(lift, do some mobility and/or try one of last week’s conditioning workouts that you missed or ask for suggestions on what to work on)

Tuesday
4 sets for quality: 20m pinch grip farmers carry + 30sec AMRAP keg ground to overhead OR sub a heavy ball + 30sec amrap chin-ups (chest to bar if possible) + 10 heavy walking lunges (5/side)

Wednesday
Helen: 3 rounds for time: 400m run + 21 KB swings + 12 pull-ups

Thursday
Prowler Sled Sprints: 10x10m. rest appox 90sec

Friday
5mins @ 85%: 15cals AD + max tempo push-ups. Rest 3mins. 5mins 200m row + 15 KB Swings. rest 3mins, 5mins 3 TGU/side + 15 box jumps (step down).

Saturday
10min amrap: 5 pull-up + 10 wall ball *compare to Jan 15 2014 and May 20 2014

Foundations

Workout 1
A. Back Squat 3×8 ramping
B. Tempo Chin-ups 4×2-4 with 5sec lowering phase, rest 90sec
C. Group Metcon

Workout 2
A. Bench Press. 3×5
B. Poliquin Step-up 2×20-30/side, rest 30sec between sides.
C. Group Metcon

Workout 3
A. 3 sets, rest 60sec between exercises: RDL 8 reps (use straps if necessary) + 30sec max rope climb OR 1 set AMRAP ring rows
B. 2 sets: chest to bar chin-up holds accumulate 30-45sec + band side shuffles 15reps/direction. no rest between exercises.
C. Group Metcon

Workout 4
A. 3 sets, rest 45-60sec between exercises: 6 Bulgarian Split Squat/side + seated DB press 10-15reps
B. 4mins of pull-over practice OR 4mins skin the cat practice, OR accumulate 45-60sec L-sit hold
C. Group Metcon

Training – General

Workout 1
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Back Squat 3×2@90-93%, 1×6-10@80%. Rest 2-3min
C. Group Metcon

Workout 2
A. 5min AMRAP muscle-ups
B. Push Press: build to a 3RM then 3×3@90%, rest 1.5-2min
C. Group Metcon

Workout 3
A. 4 sets for quality: 3 TGU/arm + 6 BB walking lunges/leg + 2-4 tough HSPU + 45sec hollow body hold
B. Group Metcon

Workout 4
A. Squat 6×1 every 90sec @ 87-88%
B. 3 sets, rest 60sec: 8 snatch grip RDL + 60sec max pullovers
C. 12 heavy KB swings to chin EMOM for 10min

Workout 5
A. 3 sets, rest 60sec: 8-10 hard pullups + 10 Bulgarian SS + 15 no money
B. 5min max DUs or triple under practice
C. Group Metcon

Training – Competition

Workout 1
A. 5 sets @ 50% of: 2 jumping snatch pull (from knee) + 1 hang snatch. rest 60sec
B. Back Squat 8@50%, 6@70%, 4@80%, 2@85%, 1@90%, 2×4-6@80%
C. Group Metcon

Workout 2
A. bully stretch + overhead stretch 2x60sec/side
B. 4 sets, rest as needed: 45sec AMRAP muscle-up, 10-15 GHD sit-up, 45sec AMRAP tough HSPU, 5 max effort box jumps (step down)
C. Group Metcon

Workout 3
A. Hang Snatch + Snatch Pick-up + Snatch. 6 good quality sets with no misses
B. Clean and Jerk, build to a tough single for the day, then 3×2@85%
C. OH SQuat Built to 3RM for the day, then 2×8@70% of that.

Workout 4
A. Overhead Mobility
B. 3 sets: 8 unbroken push press + 30 double unders. rest 90sec.
C. 5mins amrap: 3 unbroken HPSU + 3 unbroken chest to bar chin-ups
D. Group Metcon

Workout 5
A. Reverse Med Ball Throws: 4×4, rest 60sec
B. Back Squat 6×1 EMOM @ 80-85% for speed & quality
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from blocks to a tough single, then 2×2@90%
B. Back Squat: 5@50%, 3@65%. 2@75%. 1@80%, 1@85%, 1@90%, 1@95%, 1xmax reps @90%
C. Snatch Pull 3×4@100%

Tuesday
A. Jerk from rack: 4×1 @ 85%-95%
B. Power Clean 7×1 every 45sec @ approx 60-70%
C. Group Metcon

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

Fri/Sat
A. Push Press 5×2
B. 3 sets: RDL 10 reps + shoulder press 6-8reps.
C. Group Metcon

1 month, 3 weeks ago 0
Posted in: WOD
Weekly Warmup

2-4mins @ 70%, airdyne, run, row or skip, then 2-3 sets of:
10 FFESS/side + 8 scapular pull-ups with 3sec pause at top + 60-90sec hamstring-groin-flow

Group Metcons

Monday
3min: 15 KB swings to chin + 10 box jump (step down + 5 push-ups. rest 2mins. 4 sets. Pick-up where you left off at start of each new set.

Tuesday
Testing
*compare to Mar 12 2014 For time: 5-10-15-20-25: wall ball + double unders

Wednesday
4 sets: 6-8 tough thrusters + 10 burpees as fast as possible. rest 2mins

Thursday
2 sets: 6mins amrap: 3 of the following sequence [3 DB Front Squat +3 Bent-over DB row + 3 knee to overhead] + 200m run. rest 4mins between sets.

Friday
FBOMB Friday # 29

Saturday
3sets for quality: 30sec tire flips, 30sec rest, 30sec max strict chin-ups OR pull-overs, 30sec rest, 30sec airdyne, 30sec rest, 30sec keg ground to overhead, 30sec rest.

Foundations

Workout 1
A. Deadlift 3×5 ramping
B. 3 sets: Ring rows ARAMP with 2sec pause @ top, rest 90sec between sets.
C. Group Metcon

Workout 2
A. Shoulder Press 3×3
B. Scapular chin-up + chin-up. 3x 5-8reps, rest approx 90sec.
C. Group Metcon

Workout 3
A. Back Squat 3×5
B. 2 sets: 30-45sec handstand hold against wall OR max unbroken HSPU + Glute-Ham raise 6-8reps
C. Group Metcon

Workout 4
A. 3 sets, rest as needed: DB Bench Press 8-12reps + 45sec side plank/side + 30sec chin-up chest to bar hold drill + 12 single leg RDL/side (add dumbbells if possible)
B. Group Metcon

Training – General

Workout 1
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Back Squat 3×3@90%, rest 2min
C. Group Metcon

Workout 2
A. 5min AMRAP HSPU or 5min handstand walk practice
B. 4 sets, rest as needed: 45sec MU + 5 explosive box jumps (step down) + 45sec weighted front plank
C. Group Metcon

Workout 3
A. overhead mobility prep + 60sec triceps massage
B. Push Press 3×2 (leave 1 rep in the tank), rest 1.5min
C. 2 sets, rest 60sec: 8 press + 10 Bulgarian SS
D. Group Metcon

Workout 4
A. Squat 5×2 every 90sec @ 85% for speed
B. 3 sets, rest 60sec: 6 snatch grip RDL + 6-8 weighted pullups + 45sec hollow body hold
C. 5min AMRAP pullovers

Workout 5
A. 4 sets for quality: 15 heavy KB swing to chin + 300m row (emphasis on technique) + 8 renegade rows
B. Group Metcon

Training – Competition

Workout 1
A. 4 sets with about 1min rest: 2 Jumping snatch pull from just above knee + 1 hang snatch @ 50%
B. Front Squat, build to a tough single, then 4×2 EMOM @ 85%
C. Group Metcon

Workout 2
A. bully stretch + overhead stretch 2x60sec/side
B. 4 sets, rest as needed: 45sec AMRAP muscle-up, 45sec hollow body hold, 45sec AMRAP tough HSPU, 45sec/side quad stretch,
C. Group Metcon

Workout 3
A. Hang Snatch + Snatch Pick-up + Snatch. 6 good quality sets with no misses
B. Clean and Jerk, build to a tough single for the day, then 3×2@85%
C. OH Squat Build to 5RM for the day.

Workout 4
A. Overhead Mobility + hamstring flossing
B. 5 sets: 8 deadlifts @ 65-70%, rest 30sec, Chest to Bar Chin-ups 5+eps, rest 30sec, HSPU 3+, rest 2mins
C. Group Metcons

Workout 5
A. Explosive Box Jumps (step down) 5×3 reps every 45sec
B. Back Squat 6×1 EMOM @ 80-85% for speed & quality
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from blocks. Build to a tough single, then 3×2@90% (drop to 85% if you’re not hitting these)
B. Back Squat 4×2@80%
C. Snatch Pull 3×3@110%

Tuesday
A. Jerk from rack: 4×2 @ 85%-90%
B. Power Clean 5×3 every 90sec @ approx 60-70%
C. Group Metcon

Thursday
A. Snatch to a tough double
B. Clean and Jerk 3×1 @ 90%
C. Front Squat, buld to a tough set of 2, then 5×1@90%

Friday or Sat
A. Push Press 3×6, rest 2-3mins
B. 3 sets: RDL 10 reps + shoulder press 4-6reps.
C. Group Metcon

2 months ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets:
calf stretch 60sec/side + 10 inch worms + 15 shoulder pass throughs

Group Metcons

Monday
TESTER: 5 sets for time: 20 KB swings (24/16, to chin) + 10 burpees + 200m run

Tuesday
8 sets of 15m prowler sprint. Rest 2mins between sets. Goal is to accelerate the sled as fast as possible

Wednesday
2 sets: 3mins of 10 box jump (step down) + 8 push-ups, 2min rest, 3mins of 10 ball slams + 5 pull-ups, 2min rest.

Thursday
4 sets for quality: 12 OH walking lunges (6/side) as heavy as you can. 8 renegage rows/side with perfect form (work on torsion control drill + ring rows or DB row if necessary) + 40 double unders.
Friday
4 sets: 30sec KB swings to chin, 30sec rest, 30sec DB knee to overhead, 30sec rest, 30sec 10m shuttles, 30sec rest

Saturday
TESTER: Terrible Twos (this is one of our favourites!!!!)
2mins row for cals, 2min rest, 2mins burpees, 2min rest, 2mins wall ball, 2min rest. 2mins aridyne for cals. Score = 2xrowing cals + # of reps burpees + # reps of wall ball + 2xairdyne cals.
*Compare to Feb 27 2014

Foundations

Workout 1
A. Back Squat 3×3 ramping
B. Tempo Chin-ups 3×4-6 with 5sec lowering phase, rest 2mins
C. Group Metcon

Workout 2
A. Bench Press. 3×8
B. Poliquin Step-up 2×20-30/side, rest 30sec between sides.
C. Group Metcon

Workout 3
A. 3 sets, rest 60sec between exercises: RDL 102 reps (use straps if necessary) + 30sec max rope climb OR 1 set AMRAP ring rows
B. 2 sets: chest to bar chin-up holds accumulate 30-45sec + band side shuffles 15reps/direction. no rest between exercises.
C. Group Metcon
*chest to bar chin-ups holds: position a box under the chin-up bar. When you’re on your tip toes, you should just be able to touch your chest to the bar when you retract your shoulder blades. Get set in a chin-up position and pull your chest into the bar as hard possible, keeping the torso tight and pulling the shoulder blades together hard. Put as little weight on the feet as possible and take as much as you can in your arms

Workout 4
A. 3 sets, rest 45-60sec between exercises: 6 Bulgarian Split Squat/side + seated DB press 10-15reps
B. 4mins of pull-over practice OR 4mins skin the cat practice, OR accumulate 45-60sec L-sit hold
C. Group Metcon

Training – General

Workout 1
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Back Squat: work up to a fast single around 90-93% (this should be a smooth rep) then 3×4 @ 83-86%, rest 1.5-2min
C. Group Metcon

Workout 2
A. overhead mobility prep + 60sec triceps massage
B. Push Press 4×3, rest 1.5min
C. 5min AMRAP muscle ups
D. Group Metcon

Workout 3
A. 10min EMOM, even min: 2-4 tough HSPU, odd min: 1-3 rope climbs
B. 3 sets: KB clean + press, pullup ladder 1,2,3, rest 60sec
C. Group Metcon

Workout 4
A. Squat 4×2 every 90sec @ 83-85% for speed
B. 3 sets, rest 60sec: 8 snatch grip RDL + 8 seated DB press
C. 3 sets, rest 45-60sec: 3 TGU/arm + 12 heavy KB swing to chin

Workout 5
A. 3 sets, rest as needed: 6 walking lunges/leg (BB or DB) + 5 pullovers + 10 GH Raises
B. 5min DU or triple under practice
C. Group Metcon

Training – Competition

Workout 1
A. Hang Power Snatch + Power Snatch. 3 quick sets @ 70%
B. Back Squat 5×3 @ 80% every 90sec or so
C. Group Metcon

Workout 2
A. bully stretch + overhead stretch 2x60sec/side
B. 4 sets, rest as needed: 45sec AMRAP muscle-up, 45sec hollow body hold, 45sec AMRAP tough HSPU, 45sec/side quad stretch,
C. Group Metcon

Workout 3
A. Snatch from blocks Build to a tough set of 3, then 4×1 at that weight.
B. Clean + Jerk. Build to a tough set of 2, then 2×1 @ 90% of that weight
C. Front Squat 3×2-4 tough sets

Workout 4
A. Overhead Mobility
B. 5 sets: Chest to Bar Chin-ups 3-6reps, rest 90sec, Push Press 2-4reps, rest 90sec
C. Group Metcons

Workout 5
A. Explosive Box Jumps (step down) 5×3 reps every 45sec
B. Deadlift 8x2EMOM @ 80%
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from blocks. Build to a tough single, then 3×1@90%
B. OH Squat, build to a tough set of 5
C. Back Squat 8@50%, 6@65%, 4@75%, 2@80%, 1xmax reps @ 85%

Tuesday
A. Jerk from rack: 4×3
B. Power Clean 5×2 EMOM @ 65-70%.
C. Group Metcon

Thursday
A. Snatch 2×3@75%, 2×2@80%, 3×1@85%
B. Clean and Jerk. 3@75%, 2×2@80%, 3×1@85%
C. Back Squat 5×1 EMOM @ 85% for speed + Paused Squat 3×3 with 5sec pause

Friday or Saturday
A. Push Press 5×3 ever 90sec
B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top
C. Group Metcon