Mobility drills: - Pigeon stretch on a box 10 reps per leg focusing on connecting chest and knee together - PNF lat opener 10 reps, breathing in, holding it, breathing out. General warm up: 12 frontal leg swings 12 side leg swings 20 hip thrusters (just bodyweight) 20 deadbugs 5 inch worms to squat Specific warm up: 3 rounds increasing the pace of: 40 seconds run 10 jumping squats 3 kip swings + 3 kipping pull ups 10 empty bar thrusters

Metcon 130921

Complete 3 rounds for time of: 200m run 15 Thrusters (40/30kg) 20 Pull Ups 15 Thrusters (40/30kg) 200m run Rest 90 seconds between rounds The goal of this workout is not only to complete every round as fast as you can but also trying to be consistent in every round. The barbell should be a weight light enough that you can do the thrusters in maximum two sets. Total time cap: 20 minutes rest included. Scaling options: Use a lighter weight that allows you to move fast and in maximum two sets. Substitute the pull ups for jumping pull ups since we want to keep the heart rate up. The run can be substitute by 250m row or ski erg, 500m C2 bike, 18/12 calories Assault bike, 15/10 calories ECHO bike or 30 double Unders

Clean and Jerk

6 x 3

Back Squat

5 x 5

Rowing

4 x 1000

4 sets for quality of: 10 reps per leg split squats (DB/KB in suitcase style) 1 minute plank accumulated per round, you can split it 10 lat pull downs (band or cable machine)

Mobility drill: T-spine seated rotations: 10 on each side forearm wall slides: 12 reps General warm up: 3 rounds increasing pace of: 250m row 250m ski Specific warm up: 3 sets of: 10 plank wall climbs 10 push ups 10 straight arm band pull down

DB Bench Press

5 x 10

Hand over hand sled pull

6 sets for quality of: 3 negatives HSPU (5 seconds per rep) into max kipping HSPU. Rest 2 minutes The goal is get 15 reps or more. If you are not able to complete 15 kipping HSPU unbroken, immediately after the max set grab a wood stick and perform the remaining amount of reps up to 15 in strict press. I.e: if I do 6 kipping HSPU, I will go down and immediately complete 14 strict press with the stick.

Metcon 140921

AMRAP in 30 minutes of: 50 Double Unders 30 Push ups 10 power cleans (70/50) rest 1 minute between rounds. The goal is to accumulate max reps and rounds in the time domain but we will add 1 min in between rounds to push the pace on each round a bit more than a continuous 30 min. Scaling options: 50 double unders: 100 single unders Push Ups: On the knees or elevate the hands on a box so the body will be a bit more vertical. Power cleans: scale the weight to a moderate weight that you could 2 sets of 5 unbroken reps.

Mobility drills: Hamstring close chain distractions: 12 reps per leg Pike legs lift off: 15 reps advancing hands every 5 reps. General warm up: 5 minutes Assault bike ride Specific warm up: 3 rounds of: 10 High KB swings (light KB) 10 Goblet thrusters (light KB) 10 Jumping lunges

Metcon 150921

2 rounds of A+B: A. AMRAP in 5 minutes of: 6 single arm DB devil press (22,5/15) 12 wall balls (9/6) rest 3 minutes B. AMRAP in 5 minutes of: 6 Box Jumps Over 12 single arm KB OH lunges (20/12) rest 3 minutes One round is first 5 min AMRAP, 3 min rest, seconds 5 min AMRAP. Once you finish the second AMRAP, rest 3 minutes and repeat from the top.

3 sets for quality of: 20 seconds V-ups 20 seconds rest 20 seconds max ring swings 20 seconds rest

5 rounds of 20 unbroken Toes-to-bar remaining reps missing, accumulate GHD sit ups at the end. Time cap: 10 minutes Scaling option: hanging knees to chest. Stimuli: The idea is to accumulate big sets of TTB or KTC. You can rest as needed in between sets. Workout example: 1st set I complete 15 unbroken ttb. Then I am missing 5 2nd set I complete 12 unbroken ttb. Then I am missing 8 etc. when I finish my 5 rounds, all the reps missing I will complete them in GHD sit ups.

Every 2 minutes for 5 rounds: 20/15 calories C2 bike as fast as possible after the 5 rounds, 10 minutes light run (60% of max effort) immediately after the 10 min run, repeat the bike and the run. Goal is to keep same times between the first 5 rounds and the last ones. It is a total of 40 minutes work between the bike, run, bike, run. The ru should be your recovery.

Mobility drill: Banded Overhead opener: 10 reps on each side Adductor stretch on a box: 10 reps per side General warm up: 3 rounds of: 8 burpees 8 ring rows 8 deck squats Specific warm up: with empty bar 5 snatch pulls 5 muscle snatch 5 power snatch 5 Snatch push press 5 tempo Overhead squats (3131) 5 squat snatches

Snatch Complex

On the minute for 20 minutes: 1st minute: 15 Deadlifts @the max weight from the snatch complex 2nd minute: 1 to 2 legless rope climbs 3rd minute: 15/10 calories Air bike 4th minute: 3 to 6 Bar Muscle Ups This EMOM is very demanding! Scaling options to take the best out of it: Legless rope climbs: 1: go as high as you can. 2: or perform 6 rope pull ups per rope climb or 3: starting laying on the floor use the rope to stand up. Bar Muscle Ups: 1: Jumping Bar muscle up (working on teaching the brain the transition) 2:10-12 straight arm ring pull down

Metcon 160921

In teams of 3 complete for time: 30 rounds as YGIG. 10 Dual KB KB swings 12/9 calories row Time cap: 30 minutes Rx: 2x32/24 kg Scaled: lighter KB that allows you to go unbroken. Perform each round as fast as possible If you this workout alone, perform 10 rounds. resting double the time that it took you to complete one round.

Accumulate 3 minutes of hollow hold (only legs and arms extended allowed) Every stop or break, perform: 45 seconds Sandbag or D-ball bear hug (M: 50 to 70kg, F: 35 to 50 kg)

Mobility drill: pancake stretch: 10 reps thoracic extension on foam roll: 10 reps General warm up: 3 sets of: 30 seconds easy row 30 seconds moderate row 30 seconds hard row Specific warm up: 5 power snatches (empty bar) 5 toes-to-bar 5 Box jumps (24/20") 5 clean and jerks (empty bar) 5 burpees over the bar 5 wall balls (9/6) 5 sumo deadlift high pull (empty bar) 5 pull ups 2 minutes easy jog

Metcon 170921

Complete for time: 30 power snatches (40/30) 40 toes-to-bar 50 Box jumps (24/20") 30 clean and jerks (40/30) 40 burpees over the bar 50 wall balls (9/6) 30 sumo deadlift high pull (40/30) 40 pull ups 500m run Time cap: 30 minutes Scaling options: scale weight on the bar for a weight you can complete at least 5 reps unbroken. TTB: scale for hanging leg raises or abmat sit ups BJ: reduce the height WB: lighter ball so you can reach the height target. Pull Ups: jumping pull ups (keep heart rate up) run can be substituted by: 600m row or ski 1200m C2 bike or 40/30 cal Air bike.

Push Press

5, 5, 5, 3, 3, 3

6 rounds for time of: 500m ski 30 meters DB OH carry left arm 30 meters DB OH carry right arm Time cap: 20 minutes Choose a DB that will challenge you to complete the 30 meters but you can manage to do it in one set only. Do not redline in the ski erg. Maintain a sustainable pace.

4 sets for quality of: 15 band pull aparts 10 to 30 seconds top of the chin up ISO hold (you can get a band as assistance) 12 band tricep pushdowns