Category : WOD

2 hours, 1 minute ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% run, skip, airdyne or row, then 2-3 sets of:
10 FFESS/side + adductor/groin self massage 60sec/side + 10 paused OH Squat with empty bar

Group Metcons

Monday
2 sets of: 4mins: row 150m + 15 wall ball, 2mins rest + 4mins: 20 double unders + 5 burpees, rest 2mins

Tuesday
5 sets for quality: max strict pull-ups + 3 TGU/side + 45sec weighted front plank. Rest as needed. 22min cut-off

Wednesday
For time: 24-20-16-12-8-4: walking lunge steps + knee to elbow + ball slams

Thursday
3 sets: 2mins: 5 push-ups + 10 box jump (step down), rest 1mins, 2mins: 2 man makers + 6x10m shuttles, rest 1min

Friday
Row. 2×400, 2×250, 2x150m @ 95%. Rest as needed between sets. (3mins+)

Saturday
For time: 50 double unders, 30 KB swings, 20 push-ups, 800m run, 20 push-ups, 30 KB swings, 50 double unders. *compare to Jul 20 2013, Oct 12 2013

Foundations

Workout 1
A. Back Squat 3×5 ramping
B. Tempo Pull-ups 5×2-3reps every 60-90sec
C. Group Metcon

Workout 2
A. Bench Press. 3×5
B. Single Leg RDL 3×10/side
C. Group Metcon

Workout 3
A. 3 sets, rest 60sec between exercises: Snatch Grip RDL 10 reps (use straps if necessary) + 45sec max rope climb OR 1 set AMRAP ring rows
B. 2 sets: L-Sit, accumulate 30sec + accumulate 20-30sec frog-stand balance OR Handstand hold against wall.
C. Group Metcon

Workout 4
A. 3 sets, rest 45-60sec between exercises: 8 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. Front Squat 1RM
B. Bench Press 1RM

Workout 2
A. 4 sets for quality: 45sec AMRAP MU + 6 BB walking lunges/leg + 2 TGU/arm + 6-8 GHR + 45sec dynamic quad stretch/leg
B. Group Metcon

Workout 3
A. Explosive box jumps 6×1. Rest 45sec
B. 3sec Pause Squat 70%x5, 75%x4, 80%x3, 85%x2x2. Rest 1.5-2min
C. Group Metcon

Workout 4
A. Deadlift 1@90%, 2-3×1@95%+ (if feeling good go for max), rest as needed
B. 5min AMRAP 10 heavy KB swings + 4 HSPU
C. Group Metcon

Workout 5
A. 3 sets, rest 60sec: 5 Pendlay row + 20-30sec tucked front lever hold
B. 3 sets, rest 20-30sec: 8 standing DB press + 8 renegade row
C. Group Metcon

Training – Competition

Workout 1
A. Thruster. Build to 1RM, then 4×2 EMOM @ 85%
B. Paused Deadlift 3×5 with 3sec pause
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

Workout 3
A. Snatch. 4@60%, 4@70%, 3@75%, 2×3@80%
B. Clean from block 4@60%, 4@70%, 3@75% 3×3@80%
C. Front Squat – Build to a tough double, then paused front squat 3×3

Workout 4
A. OH Squat 2×6-8
B. 3 sets, alternating: Bent-over Barbell Row 3×8 with 2sec pause at top, rest 30sec, max ring rows with 2sec pause, rest 30sec, 20-25 band pull aparts with 2sec pause at back. rest 90-120sec
C. Group Metcon

Workout 5
A. ARAMP MUs in 6mins
B. 3 sets: Front Step-up 10-15reps/side + GHD Hip Extension 10reps + L-Sit 20-30sec.
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch: 60%x4, 70%x3, 80%x3, 85% for 2×3
B. Clean+Jerk (4+1)@60%, (3+1)@70%, (3+1)@80%, (3+1)@85% for 2 sets
C. Back Squat 60%x6, 70%x4, 3×5@80%

Tuesday
A. Tall Jerk 3×5 @ 25-35%
B. Jerk from Rack 4@70%, 3@78% 4×3@85%
C. Group Metcon

Thursday
A. From Blocks: 2 snatch pull + 1 Snatch + 1 OH Squat. 1×1@60%, 2×1@70%, 2×1@80%
B. From Blocks: 3 Clean Pull + 2 Clean. 1×1@60%, 1×1@70%, 3×1@80%
C. Front Squat 3×2.1.1, then Paused Front Squat 2×3 with 3sec pause

Fri/Sat
A. Push Press 4×2-4
B. Press 2×2-4
C. Group Metcon

1 week 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

2 weeks 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

3 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

3 weeks, 5 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

1 month 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, 1 week 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, 2 weeks 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, 3 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

2 months 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