Category : WOD

1 hour, 20 minutes ago 0
Posted in: WOD

Happy Holidays y’all.

Weekly Warmup

2-3 rounds of: super squat mobility 60sec/side + shoulder pass throughs 15-20reps + 20 no money drill + 10 wall squats (facing wall with arms up overhead)

Group Metcons

Monday
4sets: 30sec ring rows, 30sec rest, 30sec KB swings to chin, 30sec rest, 30sec pinch grip farmers walk, 30sec rest, 30sec box jumps (step down), 30sec rest

Tuesday
15mins for quality: 3 TGU/side + 5 tire flips (sub 10 heavy ball slams if needed) + 6 single leg box jumps per side (sub 10 regular box jumps OR 6 single leg RDLs if need more work on stability)

Wednesday
5 sets: 30 double unders + 10 toe to bar + 10 OH Walking Lunges Steps 15min cut-off

Thursday
Closed

Friday
BOXING DAY SPECIAL
A. Med Ball Partner warm-up: 20reps each: chest pass + side pass left + side pass right + granny toss (throw up and forward like a KB swing).
B. Medball Team relay (each person carrys a 20lb med ball and runs 10m out + 10m back + 10m out + 10m back, then passes the ball to the next person on the team).
C. “G-Funk” 15min amrap: 10 burpees + 30 double unders

Saturday
A. battling ropes. 20sec on, 40sec off (set 1: double wave. set 2: alternating wave. set 3: snakes. Set 4: power slams. Set 5: claps. Set 6: altnerating wave. Set 7: double wave). Rest 3-4mins.

B. 6min amrap for qualtiy: 6-8 tall box jumps (step down) + max tempo push-ups (add weight if you can do more than 15) + 20sec L-sit

Foundations

Workout 1
A. Back Squat, build to a tough set of 5.
B. back squats 5×2 EMOM @ today’s top weight.
C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 5.
B. 3 sets: Bench Press 3 reps at todays top weight, rest 20sec, ring rows max reps, rest 40-60sec.
C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: snatch grip RDL 8reps + 12 reps side step-up/side.
B. 2 sets alternating: side-to-side band shuffles 3×10/side + 20-25reps no money drill.
C. Group Metcon

Workout 4
A. 4 sets, rest 30sec bewteen exercises: DB Press 4-8reps + 3-6 chest to bar ching-ups+ 30sec single leg side plank (sub regular sub plank if needed)
B. Group Metcon

Training – General

Workout 1
A. 4 sets for quality: 6 glute star/leg + 6 heavy thrusters + 12 KB swings
B. 5min AMRAP MU
C. Group Metcon

Workout 2
A. Front Squat to a top set of 3. Then 4×2 @ 95% ever 2min
B. Group Metcon

Workout 3
A. 4 sets, rest 60sec: 10 single leg RDL + 10 bulgarian SS + 8 Bird dogs
B. Incline DB bench 3×10+ (increase weight form last week). Rest 60sec
C. Group Metcon

Workout 4
A. 3 sets, rest 60sec: 6 heavy Barbell rows + 30-45sec ring support hold
B. 7×2-4 HSPU EMOM
C. 3 sets: 10 bicep curls + 10 lying tricep extensions + 30 band pushdowns + 90sec rest

Workout 5
A. 5min OH band mobility
B. 8min to work up to a 1RM TGU/arm
C. 2 sets, rest 30-45sec: 8 snatch grip RDLs + 45sec hollow body hold + max tempo ring rows
D. Group Metcon

Training – Competition

Workout 1
A. Bully Stretch 2x90sec/side
B. 4 sets: 8 tough reverse lunges (back squat style) per side + max MU in 60sec + max HS Push-ups in 60sec.
C. No Money Dril 2×25.
D. Group Metcon

Workout 2
A. Within 8 mins, work up to a tough power clean. Then 3 unbroken power cleans @ 75% ever 45sec for 8-10 sets. If you can’t complete a set, rest an extra 45-60sec before attempting the next one..
B. Group Metcon

Workout 3
A. Overhead mobility pre 6mins.
B. 5 sets: 8 push press @ approx 70%, rest 45sec, 4-8 strict chest to bar chin-ups, rest 45sec.
C. Group Metcon

Workout 4
A. Back Squat, build to a tough set of 3 that feels like 8.5/10, then 3×6 paused squats with 5sec pause.
B. Group Metcon

Workout 5
A. OH Mobility Prep.
B. 5 sets: 3-6 skin the cat + 60sec max HSPU + 6 single leg RDL/side. C. side laying DB external rotations 2-3 sets of x15/side with slow tempo.
D Group Metcon

Training – Weightlifting Team

Monday
A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don’t drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 2 more sets.
B. Front Squat 3×4-6
C. Paused Front Squat 2×5 with 4sec pause

Tuesday
A. Jerk from rack. 5×2@80%
B. Push Press 3×4-6
C. Group Metcon

Thursday
A. Snatch from block 3×3@70%
B. Clean from Block. Build to a tough triple, then 2×4@90% of that.
C. Back Squat. 3×3.2.1 rest 15sec inside cluster, rest 3-5mins between sets.

Fri/Sat
A. 3 Drop Snatch + 3 Paused OH Squat. Build to a max in this, then 2 sets @ 85-90% of that.
B. Group Metcon

6 days, 20 hours ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% bike, airdyne, skip or run, then:
2-3 rounds of: 30 side shuffles with band around knee per direction + 10-12 retraction-external rotations/side + 10 FFESS/side

Group Metcons

Monday
TESTING: A. 60sec max push-ups. Rest a few minutes/as needed. B. 60sec Row For Metres. C. 6mins for quality @ 80% effort: 2 TGU/side + 10 KB Swings

Tuesday
Option A: Make-up day for this week’s testing workouts. Option B: 8min AMRAP: 30 double unders + 20 ball slams + 10 box jumps (step down)

Wednesday
TESTING: Fran or Modified Fran (21-5-9 on Thrusters, Burpees)

Thursday
Option A: Make-up day for this week’s testing workouts. Option B: 8mins of: 15sec L-Sit Hold + 10cals airdyne @ 85%.

Friday
TESTING: “Curcuit City” 3 rounds: 60sec at each station. rest 2mins between rounds: WB, BJ, Burpees, Row

Saturday
Option A: Make-up day for this week’s testing workouts. Option B: 12min AMRAP: 15 KB swings + 10 KB squats + 5 push-ups + 2x15m farms walk with plates (pinch grip)

Foundations

Workout 1
A. Deadlift build to a tough set of 3. B. Chest to bar chin-ups 5×4 rest 60sec. C. Group Metcon

Workout 2
A. Shoulder Press Build to a tough 8, then 2×4-6 @ that weight. B. Single Arm Front Plank 3x30sec/side. C. Group Metcon

Workout 3
A. Back Squat build to a tough set of 3. B. Back Squat 2×4@85% of to todays top weight. C. group metcon

Workout 4
A. 4 sets, rest 30sec between exercises: DB Bench Press 5-8reps + 4-6 chest to bar chin-ups + 12 single leg RDL/side. B.Group Metcon

Training – General

Workout 1
A. 3 sets: min 1: 20sec max HSPU, min 2: 20sec hollow body hold, min 3: 20sec max KB swing, min 4: 20sec max t2b, min 5: 4 tall box jumps for quality
B. Glute star 3×8
C. Group Metcon

Workout 2
Front Squat to a top set of 4. Then 5×1-2 @ that weight every 90sec
B. Group Metcon

Workout 3
A. 3 sets, rest 45-60sec: 10 snatch grip RDLs + 10 Bulgarian SS/leg
B. Incline DB bench 3×10+ (go to failure on each set, get at least 10). Rest 60sec
C. Group Metcon

Workout 4
A. 3 sets, rest 60sec: 8 Barbell rows + 15 front step ups
B. 3 sets, rest 60-90sec: max ring rows + DB row (1sec hold @ top) 10-12/arm
C. 3 sets, rest 45sec: 12 bicep curls + 12 lying tricep extensions

Workout 5
A. 4 sets for quality: 4-6 tough chin ups + barbell walking lunges 10 steps/leg + 30-45sec ring support hold
B. Group Metcon

Training – Competition

Workout 1
A. max push-ups in 60sec. B. 5 sets, alternating: 6 push press, rest 45sec, max ring rows with feet on box, rest 45sec C. shoulder press 2xmax @ 70% D. Group Metcon

Workout 2
A. 5 sets: 4 thrusters @ fran weight, rest 60sec, 4 pull-ups, rest 60sec. B. Group Metcon

Workout 3
A. Back Squat, 10@50%, 8@60%, 6@70%, 1@80%, 1@85%, 5×2@75%. B Group Metcon

Workout 4
A. OH Mobility Prep. B. 5 sets: 3 skin the cat + 3-5 HSPU + 10 single leg RDL/side. C Group Metcon

Workout 5
A. Snatch from Block. If feeling good, build to a max, if not, 4×1@85% B. Clean & Jerk. 2×2@80%, 2×1@85% C. Back Squat, 2×6-8reps

Training – Weightlifting Team

Monday
A. Snatch 3×1@80%, 2×1@85%
B. Clean and Jerk 2×1@75%, 2×1@80%
C. Back Squat 2×5@80%

Tuesday
A. Tall Jerk 3×5
B. Jerk 4×1@85%
C. Drop Snatch 3×5 @ 75%
D. Group Metcon

Thursday
A. Snatch to max
B. Clean and Jerk to Max

Fri/Sat
A. Mobility to Max
B. Group Metcon

1 week, 4 days ago 0
Posted in: WOD
Weekly Warmup

2-3mins@70% effort: skip, row, airdyne, or run, then 2-3rounds of:
2-3 rounds: 12 cossacks/side + 10-15 perfect push-ups + 10 inch worms

Group Metcons

Monday
AMRAP in 14mins: 12 pull-ups, 16 push-ups, 20 box jumps (step down)

Tuesday
2 sets: 60sec thrusters @ fran weight. rest 2mins. 60sec max burpees. rest 2mins. 60sec row, 2mins rest

Wednesday
2 sets of: 6mins on, 3mins off: 6 pull-ups, 12 wall ball + 16 box jumps (step down)

Thursday
4 sets rowing @ 100%: 30sec work, 90sec rest. Rest 2mins. 4 sets @ 100%: 30sec work, 90sec rest.

Friday
A. Feat of Strength. Pick 1: 90sec max push-ups, 90sec max HSPU or 90sec max muscle-ups. B. 14mins for quality: 5 TGU/side + max tempo ring rows + 60sec max double unders.

Saturday
SCHEDULE CHANGE: Regular Class @ 9:30am. Mock Powerlifting Meet @ 10:30am
12min AMRAP: 30 strict chin-ups, 40 push-ups, 50 wall ball.

Foundations

Workout 1
A. Back Squat, build to a tough set of 8. B. back squats 5×2 EMOM @ today’s top weight. C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 8. B. 4 sets: 30sec hand stand hold, rest 15sec, 6-10 knee to elbow, rest 15sec. C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: RDL 12reps + 10 bulgarian split squats/side. B. 2 sets alternating: 10-15 clam dril/side + 10-20 single let calf raise. C. Group Metcon

Workout 4
A. 4 sets, rest 30sec bewteen exercises: DB Press 6-10reps + 3-6 chest to bar ching-ups+ 45sec weighted front plank. B. torsion control drill 2×15/side. C. Group Metcon

Training – General

Workout 1
A. Back Squat 4×3@75% every 90sec for speed
B. 8min EMOM, even min: 1-2 MU, odd min: 3-5 HSPU
C. Group Metcon

Workout 2
A. 4 sets for quality: 3 TGU/arm + 4-6 strict chins + 45-60sec hollow body hold + 250m row @ 85% pace
B. optional group metcon (take it at about 75%)

Workout 3
A. Back Squat 2×3 @ 75%
B. Bench Press 2×3 @ 80%
KB swing 2×15
NOTE: this workout should be light and easy, the purpose is to grease the groove of your lifts in preparation for the total on the weekend!

Workout 4
POWERLIFTING TOTAL!

Training – Competition

Workout 1
A. 7 sets: Ground to Overhead 3reps EMOM @ 75-80%
B. Max unbroken sets of 6 thrusters in 5mins @ fran weight.
C. Group Metcon

Workout 2
A. Back Squat, 10@50%, 8@60%, 6@70%, 4@80%, 1xmax reps @ 85%
B. Glute Ham Raise 3×10
C. Group Metcon

Workout 3
A. OH Mobility Prep.
B. 5 sets:
Min 1: 5-10 unbroken chest to bar pull-ups.
Min 2: 5-10 unbroken HSPU.
Min 3: 20-30sec of tucked front lever.
C. Group Metcon

Workout 4
A. Snatch from Block. 3@60%, 2@70%, 2@75%, 2×1@80%, 1@85%, 4×1@90%.
B. Clean & Jerk. 1@60%, 1@70%, 1@75%, 1@80%, 2×1@85%, 2×1@90%.
C. Back Squat, one tough set of 2

Workout 5
A. Bully Stretch 2x90sec/side
B. MU Practice complete 10-20 total reps in sets of 1-3reps.
C. 12mins: odd minutes 25sec ring support hold. even minutes HS Push-ups 4-6 tough reps
D. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch to a max for the day. Then 2×2@90% of that
B. Clean and jerk 4×1@80%
C. Back Squat, build to a tough set of 3, then 3×1@90% of that

Tuesday
A. Tall Jerk 4×4
B. Jerk 3@70%, 3@75%, 2×3@80%
C. Group Metcon

Thursday
A. Snatch 4×1@80%
B. Clean and Herk to a max for the day, then 2×1@87% of that.
C. Front Squat. 3×1@ last week’s top weight

Friday
A. Snatch from blocks 3×3@75-80%
B. Hand Stand Hold 5 sets: 30sec on, 30sec rest.
C. Group Metcon

2 weeks, 6 days ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: row, skip, airdyne or run, then 2-3 rounds: 60-90sec super squat mobility/side + 12 reps squats with band around knee + 10-15 scapular pull-ups

Group Metcons

Monday
4 sets: Row 60sec @ 100%. Rest 90sec. 60sec max push-ups. rest 90sec.

Tuesday
AMRAP in 12mins: 30push-ups, 50 wall ball, 100 double unders

Wednesday
A. Feat of Strength, pick 1: max toe to bar in 60sec; max HSPU in 60sec; max strict chin-ups in 60sec; max team tire flips in 60sec (team of 2, alternate after each flip). B. 13mins for quality: 20sec L-Sit Hold + 4 TGU/side + 60sec double unders.

Thursday
5 sets rowing @ 100%: 20sec work. 40sec rest. Rest 3mins. 5 sets airdyne @ 100%: 20sec work, 40sec rest. Rest 2mins.

Friday
FBOMB FRI #37
A. Medicine Ball Warm-ups. B. Pinch Grip Farmers Walk For Distance. C. 3mins tripod/frog stand hand balancing practice. D. 3 sets for max repetitions: Thrusters + Burpees. 3,6,9,12,15… in an ascending ladder. 4mins of work. 4mins of rest. At the start of each new set star the ladder again.

Saturday
2 sets of: 7mins on, 3mins off: 10 DB shoulder press (no legs) @ 50% 1RM + 10 ball slams + 15 box jumps.

Foundations

Workout 1
A. Deadlift build to a tough set of 5. B. Chest to bar chin-ups 5×4 rest 60sec. C. Group Metcon

Workout 2
A. Shoulder Press Build to a tough single, then 2x max reps @ 85% of that. B. Hand stand hold against wall. 35sec on, 25sec off. 5 sets. C. Group Metcon

Workout 3
A. Back Squat build to a tough set of 5. B. Back Squat 5×2 EMOM @ 75% to todays top weight. C. group metcon

Workout 4
A. 4 sets, rest 30sec between exercises: DB Bench Press 6-10reps + 4-6 chest to bar chin-ups + 10 single leg RDL/side. B.Group Metcon

Training – General

Workout 1
A. Back Squat 4×1@92-95%, rest 2min
B. single arm DB row 3×8-10 (heavy), rest 45sec
C. Group Metcon

Workout 2
A. Bench Press 3×2@90-95%, 1×6-10@85%, rest 1.5-2min
B. 7min of 2-4 MU EMOM
C. Group Metcon

Workout 3
A. Deadlift5x1@90% every 2-2.5min
B. 3 sets, rest 60sec: 2-4 rope climbs + 30sec L-sit hold or 30sec tucked front lever
C. 4 sets, no rest: 8 standing DB press + 12 heavy KB swings

Workout 4
A. 3sec pause squats 3×3@75%
B. 3 sets, rest 45-60sec: 8 incline DB bench + 6 Bulgarian SS/leg
C. Group Metcon

Workout 5
A. 3 sets, rest 45sec: 8 Pendlay rows + 45sec front lever pulls + 8 glute star
B. 3 sets, no rest: 10 renegade rows + 15 GHD situps
C. Group Metcon

Training – Competition

Workout 1
A. Back Squat, 10@50%, 8@60%, 6@70%, 4@80%, 2@85%, 1-2@90%, 3×6@80% (max reps on last set) B. Glute Ham Raise 3×10 C. Group Metcon

Workout 2
A. OH Mobility Prep. B. 5 sets: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 5-10 unbroken HSPU or Strict Push-up. Min 3: 35sec front plank on rings. Min 4: 20-30sec of tucked front lever. C. Group Metcon D. 2×5 TGU/side

Workout 3
A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2@80%, 2@85%, Build to a max single, then 2@90% of that, B. Clean + Clean + Jerk. 1@60%, 1@70%, 1@75%, 1@80%, then build to max for the day. C. Back Squat, one tough set of 3, then 5×1 EMOM @ 80%.

Workout 4
A. Bully Stretch 2x90sec/side B. MU Practice complete 10-20 total reps in sets of 1-3reps. C. 12mins: odd minutes 25sec ring support hold. even minutes HS Push-ups 4-6 tough reps D. Group Metcon

Workout 5
A. 5 sets, alternating: 6 push press, rest 90sec, max ring rows with feet on box, rest 90sec B. shoulder press 8 reps EMOM for 6mins @ 50% C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch to a max for the day. Then 2×1@90%.
B. Clean and Jerk 3×1@90%
C. Back Squat. Build to a tough set of 5, then 2×6@90% of that.

Tuesday
A. Tall Jerk 4×4
B. Jerk 5×1@85%
C. Group Metcon

Thursday
A. Snatch 3×1@90%
B. Clean and Jerk to max for the day, then 1×1@90%
C. Front Squat, build to a tough double, then 3×1@that weight

Friday
A. Snatch from blocks 3×3@80%
B. Hand Stand Hold 5 sets: 30sec on, 30sec rest.
C. Group Metcon

3 weeks, 6 days ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: row, airdyne, skip or run, then: 2-3 rounds: 10 glute star/side + 90sec tricep stretch with band/side + 10 rear foot elevated split squat/side

Group Metcons

Monday
2sets: 7mins on. 3mins off.max push-ups + 10 KB swings + 10 box jumps.

Tuesday
5 sets: Row 250m. Rest 3-5mins. Record each set for time.

Wednesday
3 rounds for time: 20 pull-ups, 30 push-ups, 50 double unders. 15min cut-off

Thursday
A. Feat of Strength, pick 1: max ring support hold/max handstand hold, max plank on rings, max plank (push-up style, not with forarms on floor).
B. 12mins for quality: 4-8 HSPU + 4-8 strict chin-ups + 30sec row sprint + 45-60sec hollow body hold

Friday
3 sets: max thrusters in 30sec @ 125% fran weight. rest 90sec, 30sec shuttles, rest 90sec, 30sec airdyne @ 100%, rest 90sec.

Saturday
5 sets: 2mins of 10ball slams + 10 burpees. Rest 1min

Foundations

Workout 1
A. Back Squat, build to a tough set of 3. B. 2 sets: paused back squats 3reps + 8 glute ham raise. C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 3. B. 5 sets: 40sec work, 30sec rest. handstand hold against wall. C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: RDL 10reps + 8 bulgarian split squats/side. B. 2 sets alternating: 10-15 clam dril/side + 10-20 single let calf raise. C. Group Metcon

Workout 4
A. 4 sets, rest 30sec bewteen exercises: DB Press 8-12reps + 3-6 chest to bar ching-ups+ 45sec weighted front plank. B. torsion control drill 2×15/side. C. Group Metcon

Training – General

Workout 1
A. Back Squat: build to 1 @ 90-95% then 2×2@95% (of single)
B. 5×3 tough pull ups EMOM
C. Group MetconWorkout

Workout 2
A. Bench Press 3×3 ramping to a 3RM, rest 1.5min
B. 3 sets, no rest: 1 TGU/arm + 10 KB swings
C. Group MetconWorkout

Workout 3
A. Deadlift 3-4 sets to build to a heavy double, 1×5-8@85% of top set
B. 10min EMOM even min 1-2 MU, odd min 4-8 toes to bar
C. 3×10 GHR

Workout 4
A. 3sec pause squats 3×3@70-73%
B. 3 sets, rest 60sec: 10 incline DB bench + 8 walking lunge/leg
C. Group MetconWorkout

Workout 5
A. 3 sets for quality: 15 heavy KB swings + 60sec dynamic quad stretch/leg + max tempo ring rows + 45-60sec hollow body hold
B. Group Metcon

Training – Competition

Workout 1
A. OH Mobility Prep.
B. 5 sets: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 5-10 unbroken HSPU or Strict Push-up. Min 3: 30sec front plank on rings. Min 4: 25 DUs. Min 5: 20sec of box jumps. Work on fast cycle time between reps.
C. 3 sets: 4 TGU/side + 20-40sec tucked front lever hold

Workout 2
A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2@80%, 2@85%, Build to a max double,
B. Clean + Jerk. 2@60%, 2@70%, 2@75%, 2@80%, then build to a tough double.
C. Back Squat, one tough set of 5.

Workout 3
A. Bully Stretch 2x90sec/side
B. MU Practice complete 10-20 total reps in sets of 1-3.
C. 12mins: odd minutes 4 skin the cat, even minutes HS Push-ups 4-8 tough reps
D. Group Metcon

Workout 4
A. 5 sets, alternating: 6-8reps bench press, rest 90sec, max ring rows with feet on box, rest 90sec
B. tabata push-ups: 8 sets.
C. Group Metcon

Workout 5
A. 5 sets: Ground to Overhead 5reps EMOM @ 40-50%
B. Max unbroken thrusters @ fran weight.
C. Max unbroken sets of 5 thrusters in 5mins @ fran weight.
D. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch EMOM 2×2@60%, 2×2@70%, 2×1@75, 2×1@80% 2×1@85%
B. Back Squat. 5×1 EMOM @ 85%, then 2×4 paused squats with 3sec pause
C. Snatch Pull 4×3@100%+

Tuesday
A. Tall Jerk 4×4
B. Jerk 5×1@80-90%
C. Group Metcon

Thursday
A. Clean and Jerk 2@60%, 2@70%, 1@75%, 2×1@80%, 2×1@85%
B. Front Squat, build to a tough tripple, then 3×1@that weight
C. Clean pull from blocks 4×3@105%+

Fri/Sat
A. Snatch from blocks 3×2@80%
B. 4sets: Snatch grip Push Press (behind neck) 3 + 2 OH Squats.
C. Group Metcon

1 month ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: airdyne, row, skip or run, then 2-3 sets of:
2-3 rounds: 3-6 wall walks + 6-12 straight bridges + 10 single leg RDL/side (bodyweight)

Group Metcons

Monday
6 sets of 40sec @ full effort: 10 thrusters @ 20-30% more than fran weight, then as many burpees as possibe in the time remaining. Rest 2:20.

Tuesday
5mins work, 2mins rest. 3 sets: 5 push-ups + 5 pull-ups (chest to bar for fancy competitors) + 15 KB Swings to chin level

Wednesday
3 sets: 20sec battling ropes, immediately followed by 20sec burpees as fast as possible. rest 2:20. 40sec rowing as fast as possible. rest 2:20

Thursday
For time: 25-20-15-10-5: box jumps (step down) + wall ball

Friday
A. Feat of Strength, pick 2: max double unders in 2mins/max chin-ups in 2mins/max push-ups in 2mins/max keg ground to over-head in 2mins/max 30sec row for metres/max pull-overs in 2mins/max handstand hold
B. 10mins for quality: max HSPU in 60sec + 2 TGU/side + 6-10 strict toe to bar + 5 tall box jumps

Saturday
In teams of 3, relay stylee, complete 5 sets each: 150m row + 10 ball slams.

Foundations

Workout 1
A. Deadlift build to a tough set of 8.
B. Bent-over DB Row 3x12reps.
C. Group Metcon

Workout 2
A. Shoulder Press Build to a tough set of 3, then max @ 85% of that.
B. Hand stand hold against wall. 35sec on, 25sec off. 5 sets.
C. Group Metcon

Workout 3
A. Back Squat build to a tough set of 8.
B. 2 sets altnerating 5 Paused Back Squats at 85% of today’s top weight + 8 glute ham raise.
C. group metcon

Workout 4
A. 4 sets, rest 30sec between exercises: DB Bench Press 6-10reps + 30-60sec hollow body hold + 15 front step-up/side.
B.Group Metcon

Training – General

Workout 1
A. Back Squat 5×3 @ 80-85%, rest 2min
B. single arm DB row 2×10, rest 45-60sec
C. Group Metcon

Workout 2
A. Bench Press 4×3@85-87%, rest 1.5min
B. Accumulate 15 HSPU as fast as possible. 8min time cap
C. Group Metcon

Workout 3
B. Deadlift 3×2 (heavy but leave 1-2reps in the tank) then 5×2@80% every 90sec
A. 4 sets, rest 45-60sec: 45sec MU practice + 45sec skin the cat
C. 5-8min of double or triple under practice

Workout 4
A. 5sec pause squats 3×4@67.5-70%
B. 3 sets, rest 45-60sec: 30sec L-sit hold + 3-5 rope climbs
C. Group Metcon

Workout 5
A. 3 sets for quality: Bulgarian SS 12/leg + seated DB press 8-10
B. 3 sets, no rest: 6-10 GHR + 15 heavy KB swings

Training – Competition

Workout 1
A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2×2@80%, 3X2@85%,
B. Clean + Jerk. (2+1)@60%, (2+1)@70%, 2(2+1)@75%, 2(2+1)@80%, 2x(2+1)@85%
C. Snatch pick-up to knee, pause 2sec, then snatch pull 4×3

Workout 2
A. Bully Stretch 2x90sec/side
B. MU Practice complete 10-20 total reps in sets of 1-3.
C. 4 sets, alternating: 6 skin the cat + 30-60sec ring support hold + HS Push-ups 6-10reps (modify as necessary to get enough reps)
D. Group Metcon

Workout 3
A. 5 sets, alternating: 4-6reps bench press (try to do a bit more than last week), rest 90sec, max ring rows, rest 90sec
B. tabata push-ups: 8 sets.
C. Group Metcon

Workout 4
A. 6 sets: Power Snatch 4 touch and go EMOM @ 40-50%
B. 5 sets: Max thrusters in 5mins @ 115% of fran weight.
C. Group Metcon

Workout 5
A. Back Squat with 4-5sec lowering phase, 10@50%, 8@60%, 6@70%, 6@80%, 3×2-4@85% 1xmax reps @ 75% (no tempo perscription on the last set)
B. Glute Star 3×8/side.
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch EMOM 2×2@60%, 2×2@70%, 2×2@75, 3×2@80%
B. Back Squat with 5sec lowering phase 5×3@80%
C. Snatch Pick-up to knee, puase 2 sec, then snatch Pull 4×3@95%+

Tuesday
A. Jerk 5×2 ever 2mins. @ 80-90%
B. Jerk Dips 3×5 @ 110%
C. Group Metcon

Thursday
A. Clean and Jerk EMOM. (2+1)@60%, 2x(2+1)@70%, (2×1)@75%, 3x(2+1)@80%
B. Back Squat, but to a tough set of two that feels like 8.5/10, then 10×1@80% EMOM for speed
C. Clean Pick-up to knee, pause 3 sec, then clean pull 4×3@95%+

Friday
A. Snatch from blocks 3×5@75%
B. Drop Snatch, build to a tough single, then 2×1@90% of that
C. Group Metcon

1 month, 1 week ago 0
Posted in: WOD

Check out this awesome profile on coach Al!

Weekly Warmup

2-3mins @ 70%, skip, run, airdyne or row, then 2-3 sets:
15 reverse grip shoulder pass throughs + 8 groiners/side + 10 glute star/side

Group Metcons

***LAST WEEK TO MAKE UP THE TESTING WORKOUTS IF YOU MISSED ONE FROM LAST WEEK***
1. 60sec row time trial
2. 60sec max perfect push-ups
3. Fran or Burpee Fran
4. “Circuit City”
5. Squat mobility assessments

Monday
Row 30sec. Rest 2mins. 30sec Heavy Thrusters as fast as possible (pick a weight that is about 15-25% more than your fran weight), rest 2mins. 4 sets @ 100%

Tuesday
3 sets: 2mins: 10 KB swings + 10 push-ups. rest 1min. 2mins: 10 wall ball + 10 box jumps, rest 1min

Wednesday
30sec max burpees AFAP with max jump at top of each one. Rest 90sec. 30sec 10m shuttle runs ASAP, rest 90sec. 30sec AD as fast as possible, rest 90sec. 3 sets.

Thursday
8min amrap: 6 push-ups + 12 goblet squats (for competition stream: back squats) + 36 double unders

Friday
FBOMB BABY!!!
A. Push-up practice (can be weighted). 6 sets: 20sec on, 40sec rest. B. max time hanging on bar (pull-up start position) C. 6 sets for time: 4 man-eaters + 6 toe to bar + 16 OH walking lunge steps (with same DBs are man makers) D. max front plank – on rings if able.

Saturday
A. HSPU practice. 15sec on, 45sec rest. 6sets. B. 3 sets: 5 TGU/side + 10 toe to bar OR 5 skin the cat + 50 DU. C. one set, max HS Hold vs wall

Foundations

Workout 1
A. Back Squat, build to a tough set of 5.
B. 2 sets alternating: 5 Paused Back Squats with 3sec pause + 8 glute star/side.
C Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 5. B. 30sec work, 30sec rest for 5sets: HS Hold against Wall. C Group Metcon

Workout 3
A. 3 sets, alternating exercise: RDL 10 reps + 6 Bulgarian Split Squats/side (make sure all the force is coming through the front leg only). B. 2 sets altnerating: 10-15 clam drill/side + 10-20 single leg calf raise from floor (foot must stay neutral/even weight between big and little toe). C. Group Metcon

Workout 4
A. 4-5 sets, rest 30sec between exercises: DB Press 8-12reps + 5-10 chest tp bar chin-ups + 30-60sec hollow body hold. B.Group Metcon

Training – General

Workout 1
A. Back Squat 6×4 @ 75-80%, rest 1.5-2min
B. chin ups (weighted if possible) 4×4 EMOM
C. Group Metcon

Workout 2
A. Bench 4×4@80-85%, rest 1.5
B. 5min AMRAP MU
C. Group Metcon

Workout 3
A. Deadlift: build to a heavy set of 3, then 6×3@75% EMOM for speed
B. 10min EMOM even min 3-4 HSPU, odd min 2-3 tough chin ups
C. 3 sets, no rest: 15 heavy KB Swings + 15 GHD situps

Workout 4
A. 5sec pause squats 3×4@65%
B. 2 sets, rest 60sec: incline DB press 8-10 + Bulgarian SS 8-10
C. Group Metcon

Workout 5
A. 4 sets, rest 45-60sec: 10 Pendlay rows + 45sec weighted front plank + 8 glute star drill
B. Group Metcon

Training – Competition

Workout 1
A. Bully Stretch 2x90sec/side
B. MU Practice complete 10-20 total reps in sets of 1-3.
C. 4 sets, alternating: 5 skin the cat + 30-60sec ring support hold + max unbroken push-ups.
D. Group Metcon

Workout 2
A. 5 sets, alternating: 6-8reps bench press (try to do a bit more than last week), rest 90sec, max ring rows, rest 90sec
B. No Money 2×25.
C. Group Metcon

Workout 3
A. Cleans, 3 touch and go reps @ 40-50% EMOM for 8mins.
B. Thrusters 4-6 reps EMOM for 8mins @ 20-30% more than fran weight.
C. Group Metcon

Workout 4
A. Back Squat with 4-5sec lowering phase, 10@50%, 8@60%, 6@70%, 2×6@80%, 2×3@85% 1×10-15@70% (no tempo on the last set)
B. Glute Star 3×8/side.
C. Group Metcon

Workout 5
A. OH Mobility Prep.
B. 5 sets: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 5-10 unbroken HSPU or Strict Push-up. Min 3: 30sec front plank on rings. Min 4: 25 DUs. Min 5: 20sec of box jumps. Work on fast cycle time between reps.
C. 3 sets: 4 TGU/side + 20-40sec tucked front lever hold

Training – Weightlifting Team

Workout 1
A. Snatch EMOM 2×2@60%, 2×2@70%,2×2@75% 5×1@80%
B. Back Squat with 5sec lowering phase 5×3 @ 77.5%
C. Snatch Pick-up to Knee, pause 2sec, then snatch pull. 5×4 @ 90%

Workout 2
A. Jerk. 5×3 ever 2mins. @ 75-85%
B. Jerk Dips 3×5 @ 105%
C. Group Metcon

Workout 3
A. Clean and Jerk EMOM. 2×1@60%, 2×1@70%, 2×1@75%, 5×1@80%
B. Back Squat, but to a tough set of three that feels like 8.5/10, then 10×2@77.5% EMOM for speed
C. Clean Pick-up to knee, pause 3 sec, then clean pull 5×4@90%

Workout 4
A. Snatch from blocks 3×5@75%
B. Drop Snatch 5×1 every 60-90sec
C. Group Metcon

1 month, 2 weeks ago 0
Posted in: WOD

Group Conditioning Training Note:
***NEW TRAINING CYCLE***

We are excited to add a new element to our training program: specific training phases with testing and re-testing weeks to work on different aspects of our fitness throughout the year and help everyone improve more.

The goals of each phase will flow from one phase into the next and we’ll have lots of fun re-resting our abilities at the end of each cycle.

This is the first week of a 7 week training cycle at the gym. We will be focused on improving our peak power out-put and strength. This will culminate in a Power Lifting Total (Back Squat, Bench Press and Deadlift) Max-out day on Saturday Dec 13th, and week of re-testing our conditioning benchmarks on the week starting Dec 15.

Make sure you’re training consistently to see the biggest change possible!

Weekly Warmup

2-3mins @ 70% effort: run, airdyne, skip or row, then 2-3 sets of:
6-12 perfect push-ups + dynamic quad stretch 90sec/side + 60sec/side calf smash + 10 perfect box jumps

Group Metcons

Monday
A. (TESTING) Max chest to floor push-ups in 60sec. Rest 3mins.
B. (TESTING) 60sec Row For Metres.
C. 4 sets each, in teams, only one person working at a time: Row 150m + 6 burpees.
*notes for A: if your chest doesn’t touch, it doesn’t count. If you rest/flop on the floor, it doesn’t count. If your thighs touch the floor, it doesn’t count. Be strict here.
*notes of B: Set the rowing machine up for exactly 60sec to get an exact score. This is full out with a sprint start.

Tuesday
Option A: Make-up day for this week’s testing workouts.
Option B: 8min AMRAP: 30 double unders + 20 ball slams + 10 box jumps (step down)

Wednesday
TESTING: Fran or Modified Fran (21-5-9 on Thrusters, Burpees)
*notes: If you can’t do at least 15 consecutive pull-ups when you’re fresh, do the burpees version. The idea is that this is a hard, hitting, full blast workout with constant or near-constant movement. If you have to take a lot of rest between pull-ups because of strength-endurance, this workout will no longer be testing what we want it to.

Thursday
Option A: Make-up day for this week’s testing workouts.
Option B: 10mins of: 15sec L-Sit Hold + 30sec handstand hold against wall + row 200m @ 85%.

Friday
“Circuit City”
TESTING: 3 rounds: 60sec at each station for max reps & cals (rower). rest 2mins between rounds: WB, BJ, Burpees, Row Your score is your total # of reps and cals for the entire workout.

Saturday
Option A: Make-up day for this week’s testing workouts.
Option B: 12min AMRAP: 15 KB swings + 10 KB squats + 5 push-ups + 2x15m farms walk with plates (pinch grip)

Foundations

Workout 1
A. Deadlift 3×3 ramping. B.Bent-over DB row (both arms at once) 3x10reps. C.Group Metcon

Workout 2
A. Shoulder Press. 3×5. B.Hand stand hold against wall, 30sec on, 30sec rest. 5 sets. C.Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. 2 sets, alternating, 5 Paused Back Squat (3sec pause) + 8 glute ham raise. C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: DB Bench Press 8-12reps + 30-60sec hollow body hold + 15 front step-up/side. B.Group Metcon

Training – General

Workout 1
A. Back Squat 4×8@70-75%. rest 1.5-2min
B. single arm DB row 2×12, rest 45-60sec
C. Group Metcon

Workout 2
A. Bench Press 5×5@75-80%, rest 1.5min
B. TGU 3×3/arm
C. Group Metcon

Workout 3
A. Deadlift: build to a heavy set of 5, then 7×3@70% of 1RM, EMOM for speed
B. 8min for quality: 1-3 MU attempts + 2-4 tough HSPU
C. 5-8min of double or triple under practice

Workout 4
A. 5sec pause squats 3×5@60%
B. 3 sets, rest 30-45sec: 45sec front lever pulls + 2-4 rope climbs
C. Group Metcon

Workout 5
A. 3 sets for quality: 15 heavy KB swings + 60sec dynamic quad stretch/leg + max tempo ring rows + 6 Bird

Training – Competition

Workout 1
A. 5 sets, alternating: 6-8reps bench press, rest 90sec, max ring rows, rest 90sec
B. No Money 2×25
C. Group Metcon

Workout 2
A. Clean and Jerk. 3@60%, 2@70%, 2@75%, 1@80%, 2×1@85%.
B. 3 cleans, touch & go reps @ 70-75% + 3 burpees EMOM for 7 sets.
C. Group Metcon

Workout 3
A. Back Squat with 4-5sec lowering phase, 10@50%, 8@60%, 6@70%, 4@80%, 3×3@85%, 3×8@75%
B. Glute Star 3×8/side
C. Group Metcon

Workout 4
A. Overhead mobility prep 4mins
B. 4-5 sets: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 5-10 unbroken HSPU or Strict Push-up. Min 3: 30sec hollow body hold. Min 4: 20sec of box jumps

Workout 5
A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2@80%, 3X1@85%, 3×5 @ 75%
B. Clean + Jerk. 3@60%, 2@70%, 2X2@75%, 2X2@80%, 2@85%
C. Clean pick-up to knee, pause 2sec, then clean pull 5×4

Training – Weightlifting Team

Monday
A. Snatch EMOM 3×2@60%, 2×2@70%,2×2@75% 4×1@80%
B. Back Squat with 5sec lowering phase 5×3 @ 75%
C. Snatch Pick-up to Knee, pause 2sec, then snatch pull. 5×4 @ 85%

Tuesday
A. Jerk. 10×1 EMOM @ 75-80%
B. Jerk Dips 3×5 @ 100%
C. Group Metcon

Thursday
A. Clean and Jerk EMOM. 3×1@60%, 3×1@70%, 2×1@75%, 3×1@80%
B. Back Squat 10×2@75% EMOM for speed
C. Clean Pick-up to knee, pause 3 sec, then clean pull 5×4@85%

Friday/Saturday
A. Snatch from blocks 3×5@70%
B. Pause OH Squat 3×3
C. Group Metcon

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

2-3mins @ 70%: run, skip, airdyne or row, then 2-3 sets of:
10-15 bodyweight squats with band around knees + 10-15 inchworms + 12 cossacks/side

Group Metcons

Monday
TESTING: 21-15-9: burpees, box jump (step down), toe to bar

Tuesday
5 sets @ 100% speed: 12 tough unbroken thrusters + 10 burpees as fast as possible. Rest 2-3mins

Wednesday
2 sets: 3mins of 3 chin-ups, 6 push-ups, 12KB swings to chin level. rest 90sec between sets. Then: 10 ball slams + 25 double unders

Thursday
15min for quality: 6-12 perfect push-ups. + 15 tough KB swings (to chin) + 2-4 wall walks + 3-5 explosive tire flips

Friday
3 sets. 3mins: 4 man makers + 16 OH walking lunges (8/side) + 30 double unders. 2mins rest. Pick-up where you left off on each set.

Saturday
TESTING: 3 sets: 1min wall ball + 1min box jump (step down) + 1min push press 75/55 + row cor cals. 1min rest.

Foundations

Workout 1
A. Back Squat 3×8 ramping
B. Pull-up Negatives (start chest to bar) 5×2reps every 60-90sec
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 15 reps (use straps if necessary) + 45sec max rope climb OR 1 set AMRAP ring rows
B. 2 sets: hollow-body hold 30-60sec + accumulate 20-30sec frog-stand balance OR Handstand hold against wall.
C. Group Metcon

Workout 4
A. 3 sets, rest 45-60sec between exercises: 10 FFESS/side + seated DB press 10-15reps reps
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. Deadlift mobility prep
B. Deadlift: build to a 5RM, then 2×5 @ 90-95%, rest 2-2.5min
C. Group Metcon

Workout 2
A. Press 6×4 every 60-90sec
B. 3 sets, rest 60sec: ring support hold 30sec + hollow body hold 60-90sec
C. Group Metcon

Workout 3
A.10min EMOM even min 1-2 MU attempts, odd min 4-8 toes to bar
B. 3 sets, rest 60sec: 2-4 rope climbs + 30sec L-sit hold or 30sec tucked front lever
C. 3sec Pause Squat 4,3,3,2 ramping. Rest 2min

Workout 4
A. Complete 15-20 HSPU as fast as possible. 8min time cap
B. 3 sets, rest 45sec: 8 Pendlay row + 6-8 ice cream makers
C. Group Metcon

Workout 5
A. Barbell Complex: 2 front squat + 3 push press. Work up to a heavy set. Do not miss!
B. 3 sets, no rest: 250m row + 10 DB thrusters
C. Group Metcon

Training – Competition

Workout 1
A. Clean. 3@60%, 70%, 75%, 80%, 80%. Then 1 rep every 30sec @ 80% for 6mins. If you miss a lift, take and extra 30sec of rest.
B. AMRAP HSPU in 5mins
C. Group Metcon

Workout 2
A. Back Squat 10@50%, 8@60%, 6@70%, 4@80%, 2×2@85%, 3×10@70%
B. Group Metcon

Workout 3
A. Overhead mobility prep 4mins
B. Chest to Bar Chin-ups. As many unbroken sets of 3 as possible in 7mins.
C. HSPU. As many unbroken sets of 3 as possible in 5mins
D. Tripple Under or Double Under Practice
E. Group Metcon

Workout 4
A. Snatch from Block. 4@60%, 3@70%, 2@75%, 1@80%, 1@85%, 4×4 @ 75%
B. Clean + Jerk (3+1)@60%, 70%, 75%, 80%, 80%
C. Snatch Pick-up Drill 4×6@85-90%

Workout 5
A. bully stretch 2mins/side
B. Muscle-up Practice. Aim for 1-2reps every 60-90 sec for 8mins. As strict as possible
C. Skin the Cat 4×4
D. Tough HPSU 4×4-6
E. Ring Support Hold. Accumulate 3mins.
F. Group Metcon

Training – Weightlifting Team

A. Monday
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%, 1@75%, 1@80%, 1@85%, 1@90%
C. Back Squat 3×2@85%

B. Tuesday
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)

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

Saturday
A. Snatch to Max
B. Clean and Jerk to Max

Training – Weightlifting Team

Back-off Week
Monday
A. Back Squat 3×1@80%, Paused Squat 3×5 with 3sec pause
B. DB Bench Press 3×6-10
C. GH Raise 3×8

Tuesday
A. Deadlift 3×5@70%
B. Barbell walking lunge 3×5/side

Thursday
A. Back Squat 4×4@80%
B. Bench Press 3×4@80%, 1xmax reps @ 80%

Friday
A. Shoulder Press 3×6-8
B. RDL 3×6

2 months ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: skipping, rowing, airdyne, or running, then 2-3 sets of:
8 glute stars/side (alternating) + scapular pull-ups with hollow body hold 10-15reps + super squat hip mobility sequence

Group Metcons

Monday
2 sets. 4mins of 200m row + 10 burpees, 2mins rest. 4mins of 10 DB ground to over head + 30 DU, 2mins rest.

Tuesday
Terrible Twos: 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, July 26 2014

Wednesday
For quality on an 18min clock: 1min: 4-8 strict chin-ups + 1min: 10-15 unbroken tough wall balls + 1min: 8-14 push-ups (could sub: weighted push-ups, handstand push-ups)

Thursday
2 sets: 3mins of 6 rennegade rows/side + 15KB swings to chin level. rest 90sec between sets. Then: 10 ball slams + 10 box jump (step down)

Friday
FBOMB 35
A. 5 mins pull-up technique work & instruction
B. Tire Flip. Max reps in 30sec.
C. 6 sets for time: 10 KB Swings (24/16) + 30 wall ball (20/14) + 50 double unders (25min cut-off)

Saturday
30sec work + 60sec rest: 10m shuttles, battling ropes, row

Foundations

Workout 1
A. Deadlift 3×5 ramping
B. 2-3 sets: single arm band row (high to low) 12reps + 30sec ring support hold
C. Group Metcon

Workout 2
A. Shoulder Press. 3×8
B. Tucked front lever or L-sit hold or hollow body hold. accumulate 45-75sec.
C. Group Metcon

Workout 3
A. Back Squat 3×5 ramping + 1×5 paused squat at 15% less than the day’s top weight
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 6-10reps + 60-75sec side plank/side + pull-ups 5-10reps + 8 single leg box squats/side (add weight or lower box height as you’re able)
B. Group Metcon

Training – General

Workout 1
A. Deadlift mobility prep
B. Deadlift 8×3@70-75% EMOM for speed
C. 6min EMOM even min 4 tough chin ups, odd min 15 heavy KB swing
D. Group Metcon

Workout 2
A. Press: build to 2×2 (heavy but 1-2 in the tank) then 2×6@85-90%, rest 1.5-2min
B. 3 sets, rest 45-60sec: 3 rope climbs or max tempo ring rows + hollow body hold 45-90sec
C. Group Metcon

Workout 3
A. 4 sets, rest 45-60sec: 45sec MU practice + 45sec max ice cream makers
B. Squat 4×5 @ 77-83%, rest 2min
C. 3 sets, rest 45-60sec: 4 TGU/arm + 6-8 GHR

Workout 4
A. 3 sets, rest 60sec: 6-10 single squat (to box) + ring support hold 30sec
B. 3 sets, rest 30sec: 10 DB row + 10 standing DB press
C. Group Metcon

Workout 5
A. 3 sets for quality: 4 OHS + 60sec dynamic quad stretch/leg + max HSPU + 6 Bird dogs
B. 3 sets, no rest: 10 heavy KB swing + max tempo ring rows
C. Group Metcon

Training – Competition

Workout 1
A. Snatch to Max. Then 4×1 @ 85-90%
B. Group Metcon

Workout 2
A. bully stretch 2x90sec/side
B. MU Practice. 1-2reps every 45sec for 6 sets.
C. 12mins: even minutes 2-4 HSPU. odd mins: 2-5 front lever pulls
D. Group Metcon

Workout 3
A. Jerk to Max, then 5×1@ 85-90%
B. Clean from blocks, build to a tough double
C. Back Squat 4,4,2,2

Workout 4
A. 3-5mins one-leg skipping practice. If single are good, try 1-leg doubles.
B. Bent-over Barbells Rows 5×8, rest 90sec
C. 3×10/side banded retractions + external rotations
D. Group Metcon

Workout 5
A. 10mins, odd mins 6 deadlift @ 70%, even mins 6-10 kipping pull-ups
B. 3 sets: band walk 16 steps forward & 16 back + hollow body hold 45-90secsec
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch: 1@70%, 80%, 85%, 90%, 95%, 85%, 90%
B. Clean and Jerk: 1@70%, 80%, 85%, 90%, 95%, 85%, 90%
C. Back Squat 2@60%, 75%, 80%, 85%, 90%, 1@95%, 1@90%, 3×2@85%

Tuesday
A. 4 sets: 3 Clean Pick-up + 2 Snatch Pulls
B. 5xmax ring row, rest 60sec between sets
C. Group Metcon

Thursday
A. Snatch 1@60, 70, 80, 85, 90, 85, 90
B. C&J 1@60, 70, 80, 85, 90, 85, 90
C. Front Squat 2,2,1,1

Fri/Sat
A. Jerk Dip 4×4 @ 80%
B. Tall Jerk 6,4,2
C. Jerk From Rack 2@60, 70, 80, 85, 1@90, 2×2@85%
D. Group Metcon