Comment

Group Workouts for the Week of Sept 24 2018

GROUP CONDITIONING

Monday
3min AMRAP: double unders
1min rest
3min AMRAP: row
1 min rest
3min AMRAP: burpees

Tuesday
For time:
-40 wall ball
-20 box jumps (step down)
-30 wall ball
-15 box jumps (step down)
-20 wall ball
-10 box jumps (step down)

Wednesday
4 sets:
60sec KB swings
60sec hollow body hold
60sec ---
60sec rest

Thursday
15mins for quality: 4-6 l-pull-ups + 4-6 strict HSPU + 6 tire flips + 10-15 sandbag squats

Friday
FBOMB FRIDAY

Saturday
team workout: 7 rounds each (20min cut-off) , alternating.
-Run with plate overhead 50m
-run with plate in stomach 50m
-squat with plate 15 reps.

Each partner completes 1 full round before swapping, relay style. Either hand-off your plate to your partner or tag them to allow them to start the next round.

 

FOUNDATIONS

Workout 1
A1. Chin-up Training:
4 sets:
Tempo Chin-ups (5sec lowering phase) x 2-4 reps
--rest 60-75sec between A1 and A2

A2. Barbell Bench Press
4x2-4reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift. 2x6reps. Rest 90sec
B. Barbell Hip Thust. 3x10-15reps. Rest 60sec
C. Sandbag Carry 1set of 100-200m
D. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Lat Pull Down (with 2sec pause at chest) 8-10reps
Minute 2: Push-ups 5-10 (weighted if able)
Minute 3: Side Plank, LEFT arm down (single leg if able) 30-40sec
Minute 4: Side Plank, RIGHT arm down (single leg if able) 30-40sec

Workout 4
A. Bulgarian Split Squats 3x6 per side. rest 45sec between sides.
B. Single Leg RDL 3x10/side. rest 30sec between sides.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon

 

TRAINING-GENERAL

 Workout 1
A. 2 sets: 10 light sandbag squat + 10 KB RDL + 10 single leg RDL
B. Front Squat: build to a top set of 5 (leave 2-3 reps in the tank) then 3x5@90-95% of that weight
C. Group Metcon

Workout 2
A. 3 sets: 10-12 bottom up KB press + 10-20 push ups
B. Push Press 3x3 ramping
C. (if time) 2-3 sets: single arm KB press 8-10 + 5-8 pull ups
D. Group Metcon

Workout 3
A. Sandbag Carry 3x40-80m (heavy)
B. Snatch Grip RDL 3x8
C. Group Metcon

Workout 4
A. 4 sets: 8 Deficit Split Squat + 8 single leg RDL
B. 3 sets: 8-10 DB Push Press + 8-10 Barbell Row
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA
B. Push Press with 3sec lowering phase. find 3RM
C. L-Sit Pull-ups 1xAMRAP
D1. Strict HSPU (from decifit if able/harded variation possible) 2xAMRAP , rest 60sec
D2. Rope Climbs (arms only if able) 2xAMRAP, rest 60-90sec
E. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 1x6 at last week's top weight
C. Sandbag Carry. 1xAs far as possible 100m+
D. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP

Wednesday
COMP CLASS

A. 3 sets: Every 6mins (alternate between part 1 and 2)
Part 1: run 200m + 8 thrusters + 6-10 pull-ups + 8 power cleans + 10 bar facing burpees
Part 2: Bike 18/10cals + 5-8 HSPU + 50 double unders + 5-8 HSPU + Bike 18/10cals

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.


Friday
A. Front Squat. 5RM
B. Bench Press 5RM
C. FBOMB

Saturday
A. Ring Muscle-ups. 8x1-3 EMOM (use bands if needed)
B. Fat Grip Pull-ups 4x2-3 (weighted if able), rest 75-90s
C. Heavy Thrusters. 2x3, rest 90sec
D. 5 rounds for time:
30 wall ball + 400m run
*work out a strategy to break up the wall ball. Track pace for each round.

 

POWERLIFTING (4x/Week)

DAY 1
A. 3 sets: 8-10 Sandbag Squats + 8-10 KB RDL
B. Back Squat 72.5%x3x8
C. DB Bench 4x10

DAY 2
A. 2ct Pause Bench 72.5%x3x8
B. Front Squat 3x10 (leaving 2-3 reps in the tank)
C. Barbell Row 3x10
D. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. (heavy) Farmer's Carry 2x40m
B. Deadlift 72.5%x3x7
C. Goblet Walking Lunge 3x10

DAY 4
A. Feet Up Bench 72.5%x4x5
B. 3 sets: 8-10 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. 3 sets: 20 heavy KB swing + 10 single leg RDL
D. 2 sets: 15 cable back flies + 15 Pallof Press

 

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 72.5%x3x8
B. 2ct Pause Bench 72.5%x3x8
C. KB Swing 6min EMOM 10 reps

DAY 2
A. Deadlift 72.5%x3x7
B. DB Bench 3x10
C. (heavy) Farmer's Carry 2x40m
D. 2 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. Feet Up Bench 72.5%x3x5
B. 3 sets: 8-10 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. 3 sets: 20 heavy KB swing + 10 single leg RDL

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks 3x5
B. Back Squat 1@90%, then Paused Back Squat 3x5 tough sets.
C. 4 sets alternating exercises: 8 RDL + DB Press 8-12reps

Workout 2
A. Power Clean + 5 Jerk. 4 sets at or above 75%
B. Group Metcon

Workout 3
A. High hang snatch + hang snatch from mid thigh + full snatch (no resting/putting the bar down between sets). 4 sets @ 75% plus.
B. Clean from Block 3x4
C. Back Squat 3x4-6, all three should be tough sets.
D. 3 sets, alternating: Glute ham raise 6reps + band around knee side steps 15/direction + 20 no money drill

Workout 4
A. Tallk Jerk, sets of 5, build as heavy as possible with correct form & timing
B. Jerk 5x3. Start @ 80% and go from there. Rest as needed
C. 3 sets: alternating: Barbell (back squat stylee) Walking Lunges 5/side + handstand hold against wall 45-60sec. rest as needed.
D. Group Metcon

Comment

Comment

Group Workouts for the Week of Sept 10 2018

GROUP CONDITIONING

Monday
"Free Style Fran" Complete 45 reps of thrusters and pull-ups, partitioning the reps any way you'd like. OR, for a modified Burpee Fran, complete: 45 thrusters and 32 burpees.

Tuesday
16min workout.
Minute 1: 4 DB box step overs
Minute 2: 2/4cals bike
Minute 3: 6 DB box step overs
Minute 4: 4/6cals bike
Minute 5: 6 DB box step overs
Minute 6: 6/8cals bike

*go as far as you can in the progression. When you're unable to hit your target # of reps, go back down to Minute 1 and continue to build. You don't get any minutes off.

Wednesday
Every 2mins for 18mins (3 sets):
Min 0-2: 400m run or row
Min 2-4: 30 wall ball
Min 4-6: 15/10 pull-ups

Thursday
4 sets for quality, resting as needed
-50m sled pushes
-50m single arm farmers walk LEFT
-50m single arm farmers walk RIGHT

Friday
FBOMB FRIDAY

Saturday
Every 6mins for 18mins (3 sets)
Row 500/400m + 12/12 single arm KB swings + 40/30/20 push-ups


FOUNDATIONS

Workout 1
A1. Chin-up Training:
4 sets:
Tempo Chin-ups (5sec lowering phase) x 4-6reps
--rest 60-75sec between A1 and A2

A2. Barbell Bench Press
4x4-6reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift. 2x8reps. Rest 90sec
B. Barbell Hip Thust. 3x10-15reps. Rest 60sec
C. Sandbag Carry 1set of 100-200m
D. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Lat Pull Down (with 2sec pause at chest) 8-10reps
Minute 2: Push-ups 5-10 (weighted if able)
Minute 3: Side Plank, LEFT arm down (single leg if able) 30-40sec
Minute 4: Side Plank, RIGHT arm down (single leg if able) 30-40sec

Workout 4
A. Bulgarian Split Squats 3x7 per side. rest 45sec between sides.
B. Single Leg RDL 3x10/side. rest 30sec between sides.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon


TRAINING-GENERAL

Workout 1
A. Deadlift 82-87%x2x3 then 3x2 (add weight, leave 1 rep in the tank)
B. (heavy) Sandbag Squats 3x8-12
C. Group Metcon

Workout 2
A. Bench Press 80-85%x4x4 then 2x2 (add weight, leave 1 rep in the tank)
B. 3 sets: AMRAP pushups (weighted if more than 20) + 10 single arm DB rows/side
C. Group Metcon

Workout 3
A. Single Arm Farmer’s Carry 1x30m/arm followed by Single Arm OH Carry 1x30m/arm
B. Back Squat: build to a 1RM
C. (if time) Bulgarian SS 3x10/leg
D. Group Metcon

Workout 4
A. 4 sets: 5 Reverse Goblet Lunges (L) + 10 Front Step Ups (L) + 5 Reverse Goblet Lunges (R) + 10 Front Step Ups (R)
B. Press + Push Press: 5 strict press directly into AMRAP push press, 3 sets
C. Group Metcon


TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA
B1. Push Press with 3sec lowering phase. 3x6-8, rest 90sec
B2. L-Sit Pull-ups (if able, otherwise, hardest variation possible), 3x3-5reps, rest 60sec
C1. Strict HSPU (from decifit if able/harded variation possible) 4xAMRAP , rest 60sec
C2. Rope Climbs (arms only if able) 4xAMRAP, rest 60-90sec
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x6-8, add a little weight from last week
C. Sandbag Carry. 1xAs far as possible 100m+
D. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP

Wednesday
COMP CLASS
A. 3 sets: Every 6mins:
Part 1: row 400/300m + 8 power cleans + 12 bar facing burpees + 8 power cleans + 12 bar facing burpees
Part 2: 6-12 pull-ups + 6-10 HSPU + Bike 35/22cals + 6-12 pull-ups + 6-10 HSPU

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Front Squats. 2x5 and 1xAMRAP, all @ 80%
B. Bulgarian Split Squat 2x10/side, rest 30sec between sides.
C. Barbell Hip Thrust. 6x5reps, every 30sec
D. FBOMB
E. 4 sets: 1-arm farmers walk 50m/side

Saturday
A. Ring Muscle-ups. 6x1-3 EMOM (use bands if needed)
B1. Bench Press 3 warm-up sets & work sets: 2x5, 1x5+@80%, rest 75-90s
B2. Fat Grip Pull-ups 6x2-4 (weighted if able), rest 75-90s
C. Heavy Thrusters. 3x6, rest 90sec
D. 4 sets:
25 KB swings (overhead) + 400m run + 25 wall ball
rest 3min between sets
*try to match or even beat last week, but with less rest


POWERLIFTING (4x/Week)

DAY 1
NOTES: use this day to practice commands
A. Squat 83%x2x2, 88-90%x1-2x1
B. Deadlift 85%x1,
C. Competition pause bench (2ct roughly) 90-93%x1, 85%x2

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Yates Row 2x5

DAY 3
A. 30-45min of easy mobility
B. Restoration work / broomstick technique / visualization

DAY 4
COMPETITION DAY!


POWERLIFTING (3x/Week)

DAY 1
A. Sandbag Squats 2x5 (3sec pause)
B. Squat to 95%x1
C. Bench Press to 95%x1
D. Deadlift to 95%x1
*note: if feeling good push to max

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Yates Row 2x5

DAY 3
A. Squat to 1RM
B. Bench Press to 1RM
C. Deadlift to 1RM


WEIGHTLIFTING STREAM

Workout 1
A. Snatch technique work: 7x1@80% EMOM
B. Back Squat 3x3@80%
C. Snatch Pull 3x4@95%

Workout 2
A. Clean and Jerk, ramp up to 85%
B. Group Metcon

Workout 3
A. Snatch to max
B. Clean and Jerk to Max

Workout 4
A. Tall Jerk 4x3, build weight up as technique allows
B. Jerk 3x3
C. Front Squat 3x6@75-80%
D. Group Metcon

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Comment

Group Workouts for the Week of Sept 3 2018

GROUP CONDITIONING

Monday
Closed for Labour Day

Tuesday
One Set for time: 750m row + 50 KB Swings.

Wednesday
Strong Man Fun! A. 5x40m heavy farmers walk. Rest 90sec between sets.
B. 35/20cal bike sprint. one set!

Thursday
12min for quality: 5 strict toe to bar + 3 TGU/side + 40 DU

Friday
FBOMB FRIDAY

Saturday
In teams of 2, complete in order, breaking up the reps between partners as needed, but only one partner working at a time:
-40 chin-ups
-80 push-ups
-120 wall ball


FOUNDATIONS

Workout 1
A. 4sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 4-6reps
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest

B. Group Metcon

Workout 2
A. Back Squat.
WARM-UP SETS: 3x8, res 60sec
WORK SETS: 2x10, rest 90sec
B. Barbell Hip Thrust 3x10-15, rest 60sec.
C. Group Metcon

Workout 3
A. 10mins EMOM:
Chin-ups. 3 reps.
*If able, add a little weight.
B. 3 sets, alternating: Deadbug AMRAP + Push-ups (weighted if able) 4-8reps. No rest between exercises.
C.Group Metcon

Workout 4
A. Sandbag Squats 2x15-20reps, rest 2mins
B. Cross-over Step Downs, 2x15/side, no rest between sides.
C. Pallof Hold, 2x60sec, no rest between sides.
D. Group Metcon


TRAINING-GENERAL

Workout 1
A. Deadlift 4x3 (building to a top set)
B. (heavy) Sandbag Squats 3x10-15
C. Group Metcon

Workout 2
A. Bench Press 5x3 (aim to leave 1-2 reps in the tank on all sets)
B. 3 sets: 10 Incline DB bench + AMRAP tempo ring rows (1ct pause)
C. Group Metcon

Workout 3
A. 2 sets, 45sec rest: 10-12 light sandbag squat 10-12 + 20 KB swings
B. Back Squat 82-87%x2x3 then 3x2 (add weight, leave 1 rep in the tank)
C. Group Metcon

Workout 4
A. Weighted Chin Ups: build to a 3RM for the day
B. 9min EMOM, min 1: Barbell Row 6 reps, min 2: 3-5 chin ups, min 3: 6-10 Ab Wheel
C. Group Metcon


TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA
B1. Push Press with 3sec lowering phase. 3x6-8, rest 90sec
B2. L-Sit Pull-ups (if able, otherwise, hardest variation possible), 3x3-5reps, rest 60sec
C1. Strict HSPU (from decifit if able/harded variation possible) 4x4-6 , rest 60sec
C2. L-Sit Pull-ups 4xAMRAP
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x8@70%
C. Sandbag Carry. 1xAs far as possible 100m+
D. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP

Wednesday
COMP CLASS
A. 3 sets: Every 4mins:
Part 1: Bike 30/20cals + 15 OH Squats
Part 2: 6-12 pull-ups + 15 box jumps (step down) + Row 350/250m
Part 3: 6-10 HSPU + 75 double unders


Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Front Squats. 2x6 and 1xAMRAP, all @ 75%
B. Bulgarian Split Squat 2x10/side, rest 30sec between sides.
C. Barbell Hip Thrust. 6x5reps, every 30sec
D. FBOMB
E. 4 sets: 1-arm farmers walk 50m/side

Saturday
A. Ring Muscle-ups. 6x1-3 EMOM (use bands if needed)
B1. Bench Press 3 warm-up sets & work sets: 2x6, 1x6+@75%, rest 75-90s
B2. Fat Grip Pull-ups 6x2-4 (weighted if able), rest 75-90s
C. Heavy Thrusters. 3x8, rest 90sec
D. 4 sets:
25 KB swings (overhead) + 400m run + 25 wall ball
rest 4min between sets


POWERLIFTING (4x/Week)

DAY 1
A. Squat build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Bench Press 3x5 (ideally a little heavier than last week)
C. Deadlift 85%x2x2

DAY 2
A. Bench Press build to opener + second attempt (top single a little heavier than last week), then 88-91%x3x3
B. (heavy) KB swing 2x20
C. 2 sets, alternating: 5 single arm DB rows + 8-12 Ab Wheel

DAY 3
A. Deadlift build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Pause Below the knee Deadlift (3ct pause) 2x3 (ideally a little heavier than last week)
C. (heavy) Sandbag Squats 2x8-12

DAY 4
A. Bench Press 80%x5x2 (technique practice)
B. 3 sets, alternating: 8 incline DB bench + 15 cable back flies
C. Meadows Rows 2x8
D. Skullcrushers 2x8


POWERLIFTING (3x/Week)

DAY 1
A. Squat build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Bench Press build to opener + second attempt (top single a little heavier than last week), then 88-91%x3x3

DAY 2
A. Deadlift build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Bench Press 3x5 (ideally a little heavier than last week)
C. 2 sets, alternating: 5 single arm DB rows + 8-12 Ab Wheel

DAY 3
A. Bench Press 80%x5x2 (technique practice)
B. Pause Below the knee Deadlift (3ct pause) 2x3 (ideally a little heavier than last week)
C. (heavy) Sandbag Squats 2x8-12


WEIGHTLIFTING STREAM

Workout 1
A. Snatch to max for the day
B. Back Squat. If feeling good, work to 1RM, If not feeling it, then 4x2@85% EMOM
C. Snatch Pull 3x2@120%

Workout 2
A. Clean from block 4x1 @ 85% EMOM
B. OH Squat 2x5
C. Group Metcon

Workout 3
A Snatch technique work from block: 4x1@80-85% EMOM
B. C&J, build to max for the day
C. Back Squat 5x2 EMOM @ 85% then 1x8@70%

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk 3x3 @ 80% +
C. RDL 3x6
D. Group Metcon

Comment

Comment

Group Workouts for the week of Aug 28 2018

GROUP CONDITIONING

Monday
7min AMRAP:
4 wall ball
4 shuttles (width of gym)
6 wall ball
6 shuttles
8 wall ball
8 shuttles
10/10
12/12
... keep going as far as you can in 7min

Tuesday
5 sets: 30sec battling ropes, 30sec rest, 30sec shuttles, 30sec rest, 30sec toe to bar, 30sec rest.

Wednesday
6sets: 30sec KB swings, 30sec rest. 30sec box jumps (step down), 30sec rest. 30sec push-ups, 30sec rest.

Thursday
Sleds!
A. 4x50m
B. 1x100m
C. (if time): Accumulate 2-3mins of hollow body hold with in as few sets as possible

Friday
FBOMB FRIDAY

Saturday
4 rounds each, for time: In teams of 2, alternating rounds:200m run + 50m farmers walk (if done inside: 5 gym lengths)


FOUNDATIONS

Workout 1
A1. Chin-up Training:
4-5 sets:
Tempo Chin-ups (5sec lowering phase) x 5-8reps
--rest 60-75sec between A1 and A2

A2. Barbell Bench Press
4-5x6-8reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift. 2x10reps. Rest 90sec
B. Barbell Hip Thust. 3x10-15reps. Rest 60sec
C. Sandbag Carry 1set of 100-200m
D. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Lat Pull Down (with 2sec pause at chest) 8-10reps
Minute 2: Push-ups 5-10 (weighted if able)
Minute 3: Side Plank, LEFT arm down (single leg if able) 30-40sec
Minute 4: Side Plank, RIGHT arm down (single leg if able) 30-40sec

Workout 4
A. Bulgarian Split Squats 3x8 per side. rest 45sec between sides.
B. Single Leg RDL 3x10/side. rest 30sec between sides.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon


TRAINING-GENERAL

Workout 1
A. Deadlift 4x5 (around 82%)
B. Sandbag Squats 2xAMRAP (aim for 15-25, try to use a heavier bag than what you did for 1¼s)
C. Group Metcon

Workout 2
A. Bench Press 5x3-6 (ramping sets, start w/ 6 reps but it's ok to decrease reps as weight increases)
B. 3 sets: AMRAP pushups (weighted if more than 20) + 12 single arm DB rows/side
C. Group Metcon

Workout 3
A. Single Arm Farmer’s Carry 1x50m/arm followed by Single Arm OH Carry 1x50m/arm
B. Back Squat 5x3 building to a top weight
C. (if time) Bulgarian SS 2x10-12/leg
D. Group Metcon

Workout 4
A. 4 sets: 5 Reverse Goblet Lunges (L) + 10 Front Step Ups (L) + 5 Reverse Goblet Lunges (R) + 10 Front Step Ups (R)
B. Press 3x5 (aim to leave 2-3 reps in the tank)
C. Group Metcon


TRAINING-COMPETITION

Monday
*try to beat last week

A1. Strict HSPU 6x2-3 reps (pick hardest variation possible, from deficit is able), rest 60sec
A2. L-Sit Pull-ups (if able, otherwise, hardest variation possible), 6x3-5reps, rest 60sec

B1. Standing Dumbbell see-saw press 3x7-10 , rest 60sec
B2. Palms up Bent-over Barbell row, 3x7-10, rest 60sec

C. Group Metcon

D. 2-3 sets tp failure with cross-over bands: Back Flys + "As" + scarecrows/external rotations with elbows up

Tuesday
A. Weightlifting Class with Mylene

B. Farmers Carry 3x30m, rest as needed

C. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP

Wednesday
COMP CLASS

A. 3 sets: Every 4mins:
Part 1: Bike 30/20cals + 12 thrusters 95/65
Part 2: 6-12 pull-ups + 10 power cleans + Row 350/250m
Part 3: 6-10 HSPU + 15 OH KB Swings + 200m run.


Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Paused Front Squats. Build to 3RM. Then 2x4@90% of that.
B. Barbell Hip Thrust. 5x12, rest 60sec
C. Single Leg RDL 4x10/side. rest 20sec between sides
D. FBOMB
E. 4 sets: 1-arm farmers walk 50m/side

Saturday
A. Ring Muscle-up Practice. 5mins.

B1. Paused Bench Press (pause on the way up, for 3sec, about 2 inches off the chest) 3 warm-up sets & 4 work sets. 3 reps
B2. Fat Grip Pull-ups 7xAMRAP in 60sec.

C. Back Flys 2x8+ to failure with 2sec pause at back

D. Tempo OH Squat. 3x5 reps. 3sec lowering phase + 2sec pause at bottom

E. 2 sets each, alternating stations, rest 90sec between sets.
-Bike 50/35cals
-Row 750m/500m + 20 over rower burpees
*goal = slightly faster than last week.


POWERLIFTING (4x/Week)

DAY 1
A. Squat build to a single (leave 1 rep in the tank, just a little heavier than last week), then 85-88%x3x3
B. Bench Press 3x5 (ideally a little heavier than last week)
C. Deadlift 85%x3x2

DAY 2
A. Bench Press build to a single (leave 1 rep in the tank, heavier than last week), then 85-88%x3x3
B. Sandbag Carry: 2 sets of 50-100m (as heavy as possible)
C. 3 sets, alternating: 5-8 single arm DB rows + 8-12 Ab Wheel

DAY 3
A. Deadlift build to a single (leave 1 rep in the tank, just a little heavier than last week), then 85-88%x3x3
B. Pause Below the knee Deadlift (3ct pause) 2x3 (ideally a little heavier than last week)
C. (heavy) Sandbag Squats 3x8-12

DAY 4
A. CG Bench 60/70/80%x2 85-90%x2x2
B. 3 sets, alternating: 8 incline DB bench + 15 cable back flies
C. Meadows Rows 3x8
D. Skullcrushers 3x8


POWERLIFTING (3x/Week)

DAY 1
A. Squat build to a single (leave 1 rep in the tank, just a little heavier than last week), then 85-88%x3x3
B. Bench Press build to a single (leave 1 rep in the tank, heavier than last week), then 85-88%x3x3

DAY 2
A. Deadlift build to a single (leave 1 rep in the tank, just a little heavier than last week), then 85-88%x3x3
B. Bench Press 3x5 (ideally a little heavier than last week)
C. 2 sets, alternating: 5-8 single arm DB rows + 8-12 Ab Wheel

DAY 3
A. CG Bench 60/70/80%x2 85-90%x2x2
B. Pause Below the knee Deadlift (3ct pause) 2x3 (ideally a little heavier than last week)
C. (heavy) Sandbag Squats 3x8-12


WEIGHTLIFTING STREAM

Workout 1
A. Snatch to max for the day, the drop to 85% for 2x2
B. Back Squat 3x4-6 reps leaving 1-2reps in the tank
C. Group Metcon

Workout 2
A. Clean from block 3x2@80%
B. OH Squat, Build to a tough set of 2 with 3sec pause at bottom
C. Group Metcon

Workout 3
A. Snatch technique practice 4x1@85%
B. Clean and Jerk, build to max for the day. Then 2x1@85%
C. Front Squat, build to a tough tripple

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk 5x1
C. RDL 3x8
D. Group Metcon

Comment

Comment

Group Workouts for Aug 20 2018

GROUP CONDITIONING

Monday
Sled Sprints: 10 sets of 20m. rest 60sec

Tuesday
For time: 1 set: 45/30cal bike + 30 burpees (do in heats if needed)

Wednesday
6mins: 6 shuttles + 6 burpees. 2min rest. 6min: 10cal row + 10 wall ball.

Thursday
6mins: AMRAP Chin-ups (if using band, 5-10reps on first set) + 25 double unders
2min rest
6mins AMRAP: DB Walking Lunges (6/6 or 12 total) + AMRAP push-ups or HSPU (controlled tempo)

Friday
FBOMB FRIDAY

Saturday
Every 4mins for 16mins (4 sets)
400/300m run or row + 15 ball slams + 10 toe to bar


FOUNDATIONS

Workout 1
A. 4sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 6-8reps
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest
B. Group Metcon

Workout 2
A. Back Squat.
WARM-UP SETS: 3x8, res 60sec
WORK SETS: 2x8, rest 90sec
B. Barbell Hip Thrust 3x10-15, rest 60sec.
C. Group Metcon

Workout 3
A. 10mins EMOM:
Chin-ups. 3 reps.
*If able, add a little weight.
B. 3 sets, alternating: Deadbug AMRAP + DB Bench Press 7-10reps. No rest between exercises.
C. Group Metcon

Workout 4
A. Sandbag Squats 2x12-20reps, rest 2mins
B. Cross-over Step Downs, 2x15/side, no rest between sides.
C. Pallof Hold, 2x60sec, no rest between sides.
D. Group Metcon


TRAINING-GENERAL

Workout 1
A. Deadlift 4x3 (building to a top set)
B. Heavy Sandbag 1¼ Squats 2x8-12
C. Group Metcon

Workout 2
A. Bench Press Ladder: 2-3-5-2-3-5-2-3-5 (all sets at the same weight)
B. 3 sets, alternating: Seasaw DB Press 10 reps + Cable Back Flies 15 reps
C. Group Metcon

Workout 3
A. 2 rounds of:
20 KB RDL
20 KB swing to chin
B. Back Squat 1x10, 1x8, 1x5, 2x3 (ramping sets)
C. Group Metcon

Workout 4
A. 3 sets, alternating: 8-10 Incline DB press + 8-10 ring rows
B. 4 sets, alternating: 3-6 chin ups + 8-12 Ab Wheel
C. Group Metcon


TRAINING-COMPETITION

Monday
*try to beat last week
A1. Strict HSPU 6x2-3 reps (pick hardest variation possible, from deficit is able), rest 60sec
A2. L-Sit Pull-ups (if able, otherwise, hardest variation possible), 6x3-5reps, rest 60sec
B1. Standing Dumbbell see-saw press 3x7-10 , rest 60sec
B2. Palms up Bent-over Barbell row, 3x7-10, rest 60sec
C. Group Metcon
D. 2-3 sets tp failure with cross-over bands: Back Flys + "As" + scarecrows/external rotations with elbows up

Tuesday
A. Weightlifting Class with Mylene
B. Farmers Carry 3x30m, rest as needed
C. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP

Wednesday
COMP CLASS

A. 3 sets: Every 4mins:
Part 1: 8 OH Squats + Bike 30/20cals
Part 2: 6-12 pull-ups + 10 power cleans + Row 350/250m
Part 3: 6-10 HSPU + 15 OH KB Swings + 200m run.


Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Paused Front Squats 3x3-5@80% *if feeling good, go for AMRAP in final set
B. Barbell Hip Thrust. 5x12, rest 60sec
C. Single Leg RDL 4x10/side. rest 20sec between sides
D. FBOMB
E. 4 sets: 1-arm farmers walk 50m/side

Saturday
A. Ring Muscle-up Practice. 5mins.
B1. Paused Bench Press (pause on the way up, for 3sec, about 2 inches off the chest) 3 warm-up sets & 4 work sets. 4 reps
B2. Fat Grip Pull-ups 7xAMRAP in 60sec.
C. Back Flys 2x8+ to failure with 2sec pause at back
D. Tempo OH Squat. 3x5 reps. 3sec lowering phase + 2sec pause at bottom
E. 2 sets each, alternating stations, rest 90sec between sets.
-Bike 50/35cals
-Row 750m/500m + 20 over rower burpees
*goal = same pace as last week, but with less rest


POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 5x2 (build to a heavy double, a little heavier than last week)
B. Bench Press 80-82.5%x3x5
C. Deadlift 85%x3x2

DAY 2
A. Bench Press 3x3 (build to a heavy triple)
B. Sandbag Carry: 2 sets of 50-100m (as heavy as possible)
C. 3 sets, alternating: 5-8 single arm DB rows + 5-8 Ab Wheel
D. Tricep Pushdowns 3x12

DAY 3
A. Deadlift 5x2 (build to a heavy double, a little heavier than last week)
B. Pause Below the knee Deadlift (3ct pause) 77.5-80%x2x4
C. Sandbag 1¼ Squats 3x8-12

DAY 4
A. CG Bench 82-85%x3x5
B. 3 sets, alternating: 8 incline DB bench + 15 cable back flies
C. Meadows Rows 3x8
D. Skullcrushers 3x8


POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 4x2 (build to a heavy double, a little heavier than last week)
B. Bench Press 3x3 (build to a heavy triple)
C. Sandbag Carry: 2 sets of 50-100m (as heavy as possible)

DAY 2
A. Deadlift 4x2 (build to a heavy double, a little heavier than last week)
B. Bench Press 80-82.5%x3x5
C. 3 sets, alternating: 5-8 single arm DB rows + 5-8 Ab Wheel

DAY 3
A. CG Bench 82-85%x3x5
B. Pause Below the knee Deadlift (3ct pause) 77.5-80%x2x4
C. Sandbag 1¼ Squats 3x8-12


WEIGHTLIFTING STREAM

Workout 1
A. Snatch, 3 singles @ 90-95%
B. Back Squat. 1xmax reps @ 90%
C. Snatch Pull 3x3@115%

Workout 2
A. Clean from block. 6x1@80-85% EMOM
B. OH Squat 3x3 with 3sec pause at bottom
C. Group Metcon

Workout 3
A. Snatch technique work. 6x1 EMOM @ 80-85%
B. Clean and Jerk build to 2x1@90-95%
C. Front Squat. 3x5 @ 80%. Max reps on the final set. every 1.5-2mins

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk. 4x2 @ 85-90%
C. RDL 3x10
D. Group Metcon

Comment

Comment

Group Workouts for the Week of Aug 13 2018

GROUP CONDITIONING

Monday
5 sets:
Minute 1: 15/12/7 cals bike
Minute 2: 20 Wall Ball
Minute 3: Front Plank 45sec

Tuesday
1 set for time:
Row 1000/800m (start in heats if needed or sub: bike 50/35cals)
50 Single Arm DB Hang Snatches (switch arms every 5 reps)
30 toe to bar

Wednesday
12min AMRAP: 3 chin-ups + 6 push-ups + 9 goblet squats + 12 KB swings (same weight as for squats)

Thursday
16min AMRAP: In teams of 2, with one partner completing a full round in rely style: row 150m AFAP + 4 gym lengths of a HEAVY sandbag carry (this should be challenging)

Friday
FBOMB FRIDAY

Saturday
team workout: 7 rounds each (20min cut-off) , alternating. Run with plate overhead 50m + run with plate in stomach 50m + squat with plate 15 reps. Each partner completes 1 full round before swapping, relay style. Either hand-off your plate to your partner or tag them to allow them to start the next round.


FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to a 3RM, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2-3 sets of max reps. rest 60sec.
C. Group Metcon

Workout 2
A. 5 sets alternating:
-Chin-ups (weighted if possible) 2-4 reps, rest 60-90sec.
-Landmine Press, 6-8/side, rest 60-90sec
B. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Side step-up RIGHT, 12 reps
Minute 2: Side Step-up LEFT, 12 reps
Minute 3: 30sec Adductor Side Plank RIGHT
Minute 4: 30sec Adductor Side Plank LEFT
https://www.youtube.com/watch?v=ANaBs58yD24

Workout 4
A.
4 sets:
Minute 1: Chin-ups (or if unable, do lat pull down) x 6-10 reps.
Minute 2: Snatch Grip RDL (keep shoulder blades squeezed together) 10 reps
Minute 3: DB Bench Press 6-10 reps
Minute 4: rest


TRAINING-GENERAL

Workout 1
A. Deadlift: build to a top set of 3 (aim for a little more than last week), then 2-3x2 at that weight
B. Heavy Sandbag 1¼ Squats 2x8-12
C. Group Metcon

Workout 2
A. Bench Press Ladder: 1-2-3-1-2-3-1-2-3 (all sets at the same weight, around 85%, yes the sets of 1 and 2 will be easier)
B. 3 sets, alternating: Seasaw DB Press 10 reps + Cable Back Flies 15 reps
C. Group Metcon

Workout 3
A. Single Arm Kettlebell Farmer’s Carry 1x50m/arm
B. 2 sets, 45sec rest: 10-12 light sandbag squat 10-12 + 20 KB swings
C. Back Squat 5x4 building to a top weight
D. Group Metcon

Workout 4
D. 16min EMOM: min 1: Goblet Reverse Lunges 6 reps/leg, min 2: Single Arm DB Row 8 reps/L arm, min 3: Single Arm DB Row 8 reps/R arm, min 4: 2-4 chin ups (weighted if needed)
B. Group Metcon


TRAINING-COMPETITION

Monday
*try to beat last week

A1. Strict HSPU 6x2-3 reps (pick hardest variation possible, from deficit is able), rest 60sec
A2. L-Sit Pull-ups (if able, otherwise, hardest variation possible), 6x3-5reps, rest 60sec

B1. Standing Dumbbell see-saw press 3x7-10 , rest 60sec
B2. Palms up Bent-over Barbell row, 3x7-10, rest 60sec

C. Group Metcon

D. 2-3 sets tp failure with cross-over bands: Back Flys + "As" + scarecrows/external rotations with elbows up

Tuesday
A. Weightlifting Class with Mylene

B. Farmers Carry 3x30m, rest as needed

C. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP

Wednesday
COMP CLASS

A. 3 sets: Every 4mins:
Part 1: Bike 30/20cals + 12 thrusters 95/65
Part 2: 6-12 pull-ups + 10 power cleans + Row 350/250m
Part 3: 6-10 HSPU + 15 OH KB Swings + 200m run.


Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Paused Front Squats 3x4-6@75% *if feeling good, go for AMRAP in final set
B. Barbell Hip Thrust. 5x12, rest 60sec
C. Single Leg RDL 4x10/side. rest 20sec between sides
D. FBOMB
E. 4 sets: 1-arm farmers walk 50m/side

Saturday
A. Ring Muscle-up Practice. 5mins.

B1. Paused Bench Press (pause on the way up, for 3sec, about 2 inches off the chest) 3 warm-up sets & 4 work sets. 5 reps
B2. Fat Grip Pull-ups 7xAMRAP in 60sec.

C. Back Flys 2x8+ to failure with 2sec pause at back

D. Tempo OH Squat. 3x8 reps. 3sec lowering phase + 2sec pause at bottom

E. 2 sets each, alternating stations, rest 2min between sets.
-Bike 50/35cals
-Row 750m/500m + 20 over rower burpees
*goal = same pace as last week, but with less rest


POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 3RM (aim for 90-92%) then 85%x3x3
B. Bench Press 80%x3x6
C. Deadlift 85%x3x2

DAY 2
A. Bench Press 6x2 (build to a heavy double, a little heavier than last week)
B. Sandbag Carry: 2 sets of 40-100m (as heavy as possible)
C. 3 sets, alternating: 5-8 single arm DB rows + 5-8 Ab Wheel
D. Tricep Pushdowns 3x12

DAY 3
A. Deadlift 3RM (aim for 90-92%) then 85%x3x3
B. Pause Below the knee Deadlift (3ct pause) 75-77.5%x2x4
C. Sandbag 1¼ Squats 3x8-12

DAY 4
A. CG Bench 70%x8x3, rest 90sec
B. 3 sets, alternating: 8 incline DB bench + 15 cable back flies
C. Meadows Rows 3x8
D. Skullcrushers 3x8


POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 3RM (aim for 90-92%) then 85%x2x3
B. Bench Press 4x2 (build to a heavy double, a little heavier than last week)
C. Sandbag Carry: 2 sets of 40-100m (as heavy as possible)

DAY 2
A. Deadlift 3RM (aim for 90-92%) then 85%x2x3
B. Bench Press 80%x3x6
C. 3 sets, alternating: 5-8 single arm DB rows + 5-8 Ab Wheel

DAY 3
A. CG Bench 70%x8x3, rest 90sec
B. Pause Below the knee Deadlift (3ct pause) 75-77.5%x2x4
C. Sandbag 1¼ Squats 3x8-12


WEIGHTLIFTING STREAM

Workout 1
A. Snatch, 3x1@90%
B. Back Squat. 1x90%, then 3x1 EMOM @ 85%, then 1xmax reps @ 85%
C. Snatch Pull 3x3@110%

Workout 2
A. Clean from block. 3x3 @ 75%
B. Drop Snatch 6x1
C. Group Metcon

Workout 3
A. Snatch technique work. 6x1 EMOM @ 80-85%
B. Clean and Jerk build to 2x1@90%
C. Back Squat. 6x1@90% Every 1.5-2mins

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk. 4x3 @ 80-85%
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Aug 6

GROUP CONDITIONING

Monday
No Classes. Open Gym from 10am-11:30am

Tuesday
12min AMRAP: 24 Double unders + 12 (6/6) OH Walking Lunge + 6 toe to bar

Wednesday
10 rounds of 4 shuttles and 2 burpees, then Row 1000m, then 40cals on assault bike. 20 minute cut-off

Thursday
7mins AMRAP: DB walking lunges 16 (8/8) + 4 walll walks (or 20sec Handstand hold) + 20sec L-Sit
2min rest
7mins AMRAP: goblet style cossack squats 16 (8/8) + sandbag carry 4 gym lengths (approx 50m)

Friday
FBOMB FRIDAY

Saturday
3 rounds for time: run 400m + 30 wall ball


FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 4x2-4reps, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).3xmax reps. rest 90sec.
C. Group Metcon

Workout 2
A. Bench Press, Build to a 1RM. Rest 1.5-2mins between sets.
B. Bodyweight Row (rings or bar). 4xmax reps with 1sec pause at top, rest 60sec between sets.
C. Group Metcon

Workout 3
A. 4 sets, alternating exercises:
*try to increase the load from last week
Minute 1: Right leg reverse lunge 12reps
Minute 2: Left leg Reverse Lunge 12reps
Minute 3: 60sec Mini-band Walk. (5m backward, 5m forward)
Minute 4: Weighted Glute Bridge 8-10
Minute 5: Rest

B. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Seated Dumbbell Shoulder Press 6-8reps (controlled tempo)
Min 2: Lat Pull Down 6-8 reps (1sec pause at chest)
Min 3: Weighted Front Plank 45sec
Min 4: Rest.
B. Group Metcon


TRAINING-GENERAL

Workout 1
A. Deadlift 75-77.5%x2x5 then 3x3 ramping to a top set (leave 1-2 reps in the tank)
B. Heavy Sandbag 1¼ Squats 2x8-12
C. Group Metcon

Workout 2
A. Bench Press Pyramid 65%x8, 75%x6, 85%x4, 90%x2, 80%x6, 70%x8
B. 3 sets, alternating: Seasaw DB Press 10 reps + Cable Back Flies 15 reps
C. Group Metcon

Workout 3
A. 2 rounds of:
20 KB RDL
20 KB swing to chin
B. Back Squat 75%x1x5 then 4x3-5 ramping (start with 5s but it's ok to drop down to 4 or 3 reps as the weight increases)
C. Group Metcon

Workout 4
A. Weighted Chin Ups 5/3/2
B. Chin Ups 2x8-12 (weighted if able)
C. 9min EMOM: min 1: Goblet Cossacks 6 reps/leg, min 2: Single Arm DB Row 8 reps/L arm, min 3: Single Arm DB Row 8 reps/R arm
D. Group Metcon


TRAINING-COMPETITION

Monday
*try to beat last week

A1. Strict HSPU 6x2-3 reps (pick hardest variation possible, from deficit is able), rest 60sec
A2. L-Sit Pull-ups (if able, otherwise, hardest variation possible), 6x3-5reps, rest 60sec

B1. Standing Dumbbell see-saw press 3x7-10 , rest 60sec
B2. Palms up Bent-over Barbell row, 3x7-10, rest 60sec

C. Group Metcon

D. 2-3 sets tp failure with cross-over bands: Back Flys + "As" + scarecrows/external rotations with elbows up

Tuesday
A. Weightlifting Class with Mylene

B. Farmers Carry 3x30m, rest as needed

C. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP
*

Wednesday
COMP CLASS

A. 4 sets: AMRAP HSPU (from deficit if able) in 30sec. Rest 30sec

--rest 5min--
B. 3 sets: Every 4mins:
Part 1: 8 OH Squats + Bike 30/20cals
Part 2: 6-12 pull-ups + 10 power cleans + Row 350/250m


Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Paused Front Squats 3x4-6@70%
B. Barbell Hip Thrust. 5x12, rest 60sec
C. Single Leg RDL 4x10/side. rest 20sec between sides
D. FBOMB
E. 4 sets: 1-arm farmers walk 50m/side

Saturday
A. Ring Muscle-up Practice. 5mins.

B1. Paused Bench Press (pause on the way up, for 3sec, about 2 inches off the chest) 3 war-ups + 4 work sets of -6
B2. Fat Grip Pull-ups 7xAMRAP in 60sec.

C. Back Flys 2x8+ to failure with 2sec pause at back

D. Tempo OH Squat. 3x8 reps. 3sec lowering phase + 2sec pause at bottom

E. 2 sets each, alternating stations, rest 2.5min between sets.
-Bike 50/35cals
-Row 750m/500m + 20 over rower burpees
*goal = sustained pace in set 1 and 2.


POWERLIFTING (4x/Week)

DAY 1
A. Squat 84-88%x3x3
B. Bench Press 77.5%x3x6
C. Sandbag Carry: 2 sets of 40-100m (as heavy as possible)

DAY 2
A. Bench Press: 3RM or 90%xAMRAP then 2x3@85%
B. Snatch Grip RDL 3x8
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 8min
D. 9min EMOM: min 1: 10-12 pec flies, min 2: 10-12 tricep pushdowns, min 3: 8-10 barbell curls

DAY 3
A. Deadlift 84-88%x3x3
B. Pause Below the knee Deadlift (3ct pause) 72.5-75%x2x4
C. Sandbag 1¼ Squats 3x8-12

DAY 4
A. CG Bench 75%x5x3, 80%x2, 85%x2
B. Chinese Rows 3x8
C. 3 sets, alternating: 6-8 Z Press + 10-12 Lat Pulldowns


POWERLIFTING (3x/Week)

DAY 1
A. Squat 84-88%x3x3
B. Bench Press: 3RM or 90%xAMRAP
C. Sandbag Carry: 2 sets of 40-100m (as heavy as possible)

DAY 2
A. Deadlift 84-88%x3x3
B. Bench Press 77.5%x3x6
C. 9min EMOM: min 1: 10-12 pec flies, min 2: 10-12 tricep pushdowns, min 3: 8-10 barbell curls

DAY 3
A. CG Bench 75%x4x3, 80%x2, 85%x2
B. Pause Below the knee Deadlift (3ct pause) 72.5-75%x2x4
C. Sandbag 1¼ Squats 3x8-12


WEIGHTLIFTING STREAM

Workout 1
A. Snatch from block. Build to a tough double.
B. Back Squat. 1x90%, then 4x2 EMOM @ 80%, then 1xmax reps @ 80%
C. Snatch Pick-up drill, 3x4 with slow tempo and 3sec pause just above the knee. Build up the weight as you can

Workout 2
A. Clean from the block. Build up to a tough double.
B. Drop Snatch + 1 OH Squat. 5 sets.
C. Group Metcon

Workout 3
A. Snatch technique work. 6x1 EMOM @ 80%
B. Clean and Jerk. 3x1@85%
C. Back Squat. 6x2@85% Every 1.5-2mins

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk. 6x2
C. Group Metcon


Comment

Comment

Group Workouts for the Week of July 30

GROUP CONDITIONING

Monday
In teams of two, complete 5 sets each: parnter 1: row 300/250m, partner 2: row 300/250m, partner 1: run 200m, partner 2, run 200m

Tuesday
7min AMRAP: 12 box jumps + 9 ball slams

Wednesday
4 sets:
Minute 1: 6-8 DB Snatches/side, alternating
Minute 2: 6/6 double KB reverse lunge
Minute 3: 200m run

Thursday
4 sets for quality, resting as needed
-50m sled pushes
-50m single arm farmers walk LEFT
-50m single arm farmers walk RIGHT

Friday
FBOMB FRIDAY

Saturday
6 rounds for time : 1 lap pinch grip farmers walk + 30 double unders + split stance wall ball 10/10


FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to a 5RM, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2-3 sets of max reps. rest 60sec.
C. Group Metcon

Workout 2
A. 4 sets alternating:
-Chin-ups (weighted if possible) 4-6 reps, rest 60-90sec.
-Landmine Press, 8-12/side, rest 60-90sec
B. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Bulgarian Split Squat RIGHT, 6 reps with 3sec lowering phase
Minute 2: Cross-over step-up LEFT, 6 reps with 3sec lowering phase
Minute 3: 30sec Adductor Side Plank RIGHT
Minute 4: 30sec Adductor Side Plank LEFT
https://www.youtube.com/watch?v=ANaBs58yD24

Workout 4
A. 4 sets:
Minute 1: Chin-ups (or if unable, do lat pull down) x 6-10 reps.
Minute 2: Snatch Grip RDL (keep shoulder blades squeezed together) 10 reps
Minute 3: DB Bench Press 6-10 reps
Minute 4: rest


TRAINING-GENERAL

Workout 1
A. Deadlift 80%x3x6
B. Heavy Sandbag Squat 2x10-12 (if the sandbag is too light pause the reps)
C. Group Metcon

Workout 2
A. Bench Press Pyramid 55%x10, 65%x8, 75%x6, 85%x4, 75%x6
B. 3 sets, alternating: Seasaw DB Press 10 reps + Cable Back Flies 15 reps
C. Group Metcon

Workout 3
A. Kettlebell Farmer’s Carry 2x50-100m
B. Back Squat 70%x2x8, 80-85%x2x3
C. Group Metcon

Workout 4
A. Weighted Chin Ups: build to a 4RM for the day
B. 5min EMOM: 1-2 chin ups at 4RM weight
C. 3 sets: Goblet Cossacks 10 reps/leg + Single Arm Row 10 reps/arm
D. Group Metcon


TRAINING-COMPETITION

Monday
*try to beat last week

A1. Half Kneeling Filly Press 4x7-10/side, rest 60sec
A2. Arms only (if able) Rope Climbs., 4xAMRAP in 45sec

B1. Strict HSPU 3x4-6reps (if able, from the biggest deficit possible), rest 60sec
B2. Strict toe to bar with controlled lowering phase, 3xAMRAP, rest 60sec

C. Group Metcon

D. 2-3 sets tp failure with cross-over bands: Back Flys + "As" + scarecrows/external rotations with elbows up

Tuesday
A. Weightlifting Class with Mylene

B. Sandbag Carry 2x100-150m

C. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP
*

Wednesday
COMP CLASS
A. EMOM 18mins (6 sets each):
Min 1: 5-10 pull-ups
Min 2: 7 clean + overhead
Min 3: 10 burpees box jumps

--rest 5min--

B. 4 sets, every 2mins:
Min 1: Row 375m/450m
Min 2: OH Squat x8 + Bike 15/12/9cals

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.


Friday
A. Bulgarian Split Squats with 3sec lowering phase. 3x12/12, rest 45sec between sides
*add weight from last week. Go to near failure

Part . 3 sets:
(*Part C and D can be done after the FBOMB if needed)
B1. Barbell Hip Thrusts x 10 reps. Pause at the top for ALAP on the last reps, rest 45sec
B2. Cyclist Squats (done goblet squat style or with sandbags) with 5sec lowering phase + 3sec return phase. 8-10 reps, rest 45sec
B3. GH Raise 10reps, rest 45sec

C. Farmers Carry. 2x30-40m at very challenging weight. rest as needed. (can be done before or after FBOMB)

D. FBOMB


Saturday
A. Ring Muscle-up Practice. 5mins.

B1. Standing Landmine Press, 5x7-10/side
B2. Fat Grip Pull-ups 5xAMRAP in 60sec.
*try to beat last week

C1. Chinese Row 3x6-8 with 1sec pause at top
C2. Straight Arm Lat Pull Down 3x7-10
C3. Back Flys 3x8+ to failure with 2sec pause at bacl

D. 4 sets, alternating stations, starting each secction every 3 mins:
-Bike 35/20cals
-Row 600/500m
-2 rounds of 15 wall ball + 15 burpees
*try to slightly beat last week's scores.


POWERLIFTING (4x/Week)

DAY 1
A. Squat 80%x5x5
B. Bench Press 75%x3x8
C. Sandbag Carry: 2 sets of 40-80m (as heavy as possible)

DAY 2
A. Bench Press (pause first rep) 84-88%x3x3
B. Snatch Grip RDL 3x8
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 8min
D. 9min EMOM: min 1: 30sec AMRAP pushups, min 2: 30sec AMRAP barbell curls, min 3: 30sec AMRAP tricep pushdowns

DAY 3
A. Deadlift 80%x3x5
B. Pause Below the knee Deadlift (3ct pause) 70-72.5%x2x5
C. Sandbag 1¼ Squats 3x8-12

DAY 4
A. CG Bench 70%x8x3, rest 90sec
B. Chinese Rows 3x8
C. 3 sets, alternating: 6-8 Z Press + 10-12 Lat Pulldowns


POWERLIFTING (3x/Week)

DAY 1
A. Squat 80%x4x5
B. Bench Press (pause first rep) 84-88%x3x3
C. Sandbag Carry: 2 sets of 40-80m (as heavy as possible)

DAY 2
A. Deadlift 80%x3x5
B. Bench Press 75%x3x8
C. 9min EMOM: min 1: 30sec AMRAP pushups, min 2: 30sec AMRAP barbell curls, min 3: 30sec AMRAP tricep pushdowns

DAY 3
A. CG Bench 70%x8x3, rest 90sec
B. Pause Below the knee Deadlift (3ct pause) 70-72.5%x2x5
C. Sandbag 1¼ Squats 3x8-12


WEIGHTLIFTING STREAM

Workout 1
A. Snatch from block 4x3 @ 75%
B. Back Squat. 1x90%, then 4x2 EMOM @ 75%, then 1xmax reps @ 75%
C. Snatch Pick-up Drill 3x5 with slow tempo and 3 sec pause just above knee.

Workout 2
A. Clean from block 3x3 @ 75%
B. Drop Snatch + 2 OH Squat. 5 sets.
C. Group Metcon

Workout 3
A. Snatch technique work. 8x2 EMOM @ 70%
B. Clean and Jerk 3x2@75-80%
C. Back Squat. 6x2@80% Every 1.5-2mins

Workout 4
A. Tall Jerk.
B. Jerk. 5x3 @ 75-85%. No misses.
C. Group Metcon

Comment

Comment

Group Workouts for the Week of July 23

GROUP CONDITIONING

Monday
6 sets:
Min 1: 15/12/8cal assault bike
Min 2: 15/10 burpees
Min 3: KB front rack carry: 4 gym lengths

Tuesday
run 400m + 30 wall ball + 30 KB Swings + 30 box jumps (step down) + 30 KB Swings + 30 wall ball +400m run

Wednesday
SPRINT A.F.A.P. FOR TIME (record in your books for future comparison).
4-8-12-16 cals bike or shuttles + DB HP Snatch
[done in heats as needed based on # of assault bikes)

Thursday
4 sets:
30sec Single Arm KB Swing (Left), 30sec rest
30sec Single Arm KB Swing (Right), 30sec rest
30sec Box Jumps, 30sec rest,
30sec plank shoulder touches, rest 30sec

Friday
FBOMB FRIDAY

Saturday
Complete 4 sets each of:
50m sled push + 25m farmers carry. Rest as needed.


FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x4-6reps, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2xmax reps. rest 90sec.
C. Group Metcon

Workout 2
A. Bench Press, Build to a 3RM. Rest 1.5-2mins between sets.
B. Bodyweight Row (rings or bar). 3xmax reps with 1sec pause at top, rest 60sec between sets.
C. Group Metcon

Workout 3
A. 4 sets, alternating exercises:
*try to increase the load from last week
Minute 1: Right leg reverse lunge 12reps
Minute 2: Left leg Reverse Lunge 12reps
Minute 3: 60sec Mini-band Walk. (5m backward, 5m forward)
Minute 4: Weighted Cossack Squat (goblet Style), altnernating legs. 8/side
Minute 5: Rest

B. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Seated Dumbbell Shoulder Press 6-8reps (controlled tempo)
Min 2: Lat Pull Down 6-8 reps (1sec pause at chest)
Min 3: L-Sit on paralettes: accumulate 20-30sec
Min 4: Rest.
B. Group Metcon


TRAINING-GENERAL

Workout 1
A. Front Squat: build to a 1RM then 90%x2x2
B. 3 sets: Bulgarian SS to single leg RDL 15/leg
C. Group Metcon

Workout 2
A. Push Press: build to a 1RM then 90%x2x2
B. 3 sets, alternating: AMRAP push ups + 10-12 single arm DB row + 4-8 pullups
C. Group Metcon

Workout 3
A. Snatch Grip Deadlift (use blocks to ensure good start position) 80-85%x3x3
B. 8min EMOM, even min: 5 single leg RDL/side, odd min: 10 heavy KB swing
C. Group Metcon

Workout 4
A. Floor Press: build to a 1RM then 90%x2x2
B. 9min EMOM, min 1: Barbell Row 6 reps, min 2: 3-5 weighted chin ups, min 3: 6-10 Ab Wheel
C. Group Metcon


TRAINING-COMPETITION

Monday
*try to beat last week
A1. Half Kneeling Filly Press 4x7-10/side, rest 60sec
A2. Arms only (if able) Rope Climbs., 4xAMRAP in 45sec
B1. Weighted Push-ups 3x7-10, rest 60sec
B2. Strict toe to bar with controlled lowering phase, 3xAMRAP, rest 60sec
C. Group Metcon
D. 2-3 sets tp failure with cross-over bands: Back Flys + "As" + scarecrows/external rotations with elbows up

Tuesday
A. Weightlifting Class with Mylene
B. Sandbag Carry 2x100-150m
C. Hollow Body Hold with straight arm lat pull downs (with band) 3xALAP

Wednesday

A. EMOM 18mins (6 sets each):
Min 1: 5-10 pull-ups
Min 2: 10 thrusters
Min 3: 10 bar facing burpees

--rest 5min--

B. EMOM 15mins (5 sets each)
Min 1: HSPU x5-8
Min 2: OH Squat x8
Min 3: Row 16/12cals

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Bulgarian Split Squats with 3sec lowering phase. 3x12/12, rest 45sec between sides
*add weight from last week. Go to near failure

Part . 3 sets:
(*Part C and D can be done after the FBOMB if needed)
B1. Barbell Hip Thrusts x 10 reps. Pause at the top for ALAP on the last reps, rest 45sec
B2. Cyclist Squats (done goblet squat style or with sandbags) with 5sec lowering phase + 3sec return phase. 8-10 reps, rest 45sec
B3. GH Raise 10reps, rest 45sec

C. Farmers Carry. 2x30-40m at very challenging weight. rest as needed. (can be done before or after FBOMB)

D. FBOMB

Saturday
A. Bar Muscle-ups. 1-4reps EMOM for 5mins

B1. Standing Landmine Press, 4x7-10/side
B2. Fat Grip Pull-ups 4xAMRAP in 60sec.
*try to beat last week

C1. Chinese Row 3x6-8 with 1sec pause at top
C2. Straight Arm Lat Pull Down 3x7-10
C3. Back Flys 3x8+ to failure with 2sec pause at bacl

D. 4 sets, alternating stations, starting each secction every 3 mins:
-Bike 35/20cals
-Row 600/500m
-2 rounds of 15 wall ball + 15 burpees
*try to maintain same pace but now hold for an extra set compared to last week


POWERLIFTING (4x/Week)

DAY 1
A. Squat 77.5%x3x5, 77.5%xAMRAP
B. Bench Press 72.5%x3x8
C. Sandbag Carry: 2 sets of 40-80m (as heavy as possible)

DAY 2
A. Bench Press (pause first rep) 70%x4x3 (60-90sec rest) 75%x2, 80%x2, 85%x2
B. Snatch Grip RDL 3x8
C. 1 Arm DB Row: 6 reps every 30sec (alternating hands) for 8min
D. 6min EMOM: min 1: 10-12 pec flies, min 2: 12-15 tricep pushdowns

DAY 3
A. Deadlift 77.5%x3x5
B. Pause Below the knee Deadlift (3ct pause) 67.5%x2x5
C. Sandbag Squat 3xAMRAP as heavy as possible (aim to beat last week's total # of reps)

DAY 4
A. CG Bench 80%x5x3
B. Chinese Rows 3x8
C. 3 sets, alternating: 8-10 Z Press + 12-15 Lat Pulldowns


POWERLIFTING (3x/Week)

DAY 1
A. Squat 77.5%x2x5, 77.5%xAMRAP
A. Bench Press (pause first rep) 70%x3, 75%x2, 80%x2, 85%x2
C. Sandbag Carry: 2 sets of 40-80m (as heavy as possible)

DAY 2
A. Deadlift 77.5%x3x5
B. Bench Press 72.5%x3x8
C. 6min EMOM: min 1: 10-12 pec flies, min 2: 12-15 tricep pushdowns

DAY 3
A. CG Bench 80%x3x3
B. Pause Below the knee Deadlift (3ct pause) 67.5%x2x5C. Sandbag Squat 3xAMRAP as heavy as possible (aim to beat last week's total # of reps)


WEIGHTLIFTING STREAM

Workout 1
A. power snatch from block 4x2 @ 65-70%
B. Jerk 3x3@70-75%
C. Back Squat 3@70%, 3@80%, 2@85%

Workout 2
A. Power Clean + 3 push press. 4 sets.
B. Group Metcon

Workout 3
A. Hang snatch 3x1@75-80%
B. Drop Snatch 3x3 @ 80-85% of best snatch
C. Clean pull 3x4@95-100% of best clean

Workout 4
A. Snatch Pull 3x3@100%
B. 3 sets: barbell walking lunges 5/side + GH raise 6-8reps. rest as needed.
C. Group Metcon

Comment

Comment

Group Workouts for the Week of July 16 2018

GROUP CONDITIONING

Monday
Run 400m, then 5 rounds: 6 chin-ups + 12 push-ups + 18 goblet squats, then 400m run

Tuesday
1 round for time: 75/50cal row + 50 thrusters (45/65) + 25 burpees

Wednesday
"GFUNK" 15min amrap: 10 burpees + 30 double unders. compare to:Mar 4 1205, April 21 2015, June 6th 2016, Aug 28th, feb 7 2018

Thursday
5 rounds for time: 50m double KB front rack carry + 15 push-ups + 10 toe to bar

Friday
FBOMB FRIDAY

Saturday
AMRAP in 7mins:
3 burpees, 3KB swings
6 burpees, 6 KB swings
9/9
12/12
15/15...


FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to a 8RM, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2xmax reps. rest 90sec.
C. Group Metcon

Workout 2
A. 4 sets alternating:
-Chin-ups (weighted if possible) 4-6 reps, rest 60-90sec.
-Landmine Press, 8-12/side, rest 60-90sec
B. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Cross-over step-up RIGHT, 12 reps
Minute 2: Cross-over step-up LEFT, 12 reps
Minute 3: 30sec Adductor Side Plank RIGHT
Minute 4: 30sec Adductor Side Plank LEFT
https://www.youtube.com/watch?v=ANaBs58yD24

Workout 4
A.
4 sets:
Minute 1: Chin-ups (or if unable, do lat pull down) x 6-10 reps.
Minute 2: Snatch Grip RDL (keep shoulder blades squeezed together) 10 reps
Minute 3: Back Supported Dumbbell Press x8-12reps (sit against a box)
Minute 4: rest


TRAINING-GENERAL

Workout 1
A. Front Squat 75%x5, 85%x3, 95%x1+
B. 3 sets: Bulgarian SS to single leg RDL 15/leg
C. Group Metcon

Workout 2
A. Push Press 75%x5, 85%x3, 95%x1+
B. 2 sets, alternating: 8-10 DB shoulder press + 8-15 tempo ring rows + 10-12 lat pulldowns
C. Group Metcon

Workout 3
A. Snatch Grip Deadlift (use blocks to ensure good start position) 80%x3x5
B. 8min EMOM, even min: 5 single leg RDL/side, odd min: 12 heavy KB swing
C. Group Metcon

Workout 4
A. Floor Press 75%x5, 85%x3, 95%x1+
B. 9min EMOM, min 1: Barbell Row 8 reps, min 2: 4-6 weighted chin ups, min 3: 6-10 Ab Wheel
C. Group Metcon


TRAINING-COMPETITION

Monday
*try to beat last week

A1. Half Kneeling Filly Press 4x7-10/side, rest 60sec
A2. Arms only (if able) Rope Climbs., 4xAMRAP in 45sec

B1. DB Bench Press 3x8-12, rest 60sec
B2. Strict toe to bar with controlled lowering phase, 3xAMRAP, rest 60sec

C. Group Metcon

D. 2-3 sets tp failure with cross-over bands: Back Flys + "As" + scarecrows/external rotations with elbows up

Tuesday
A. Weightlifting Class with Mylene

B. Sandbag Carry 2x100-150m

C. Hollow Body Hold 3xALAP

Wednesday
A. EMOM 21mins (7 sets each):
Min 1: 5-10 pull-ups
Min 2: 10 thrusters
Min 3: Row 200/150m

--rest 5min--

B. EMOM 15mins (5 sets each)
Min 1: HSPU x4-6
Min 2: Power Cleans x6
Min 3: Bike 8/12/16cals

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Bulgarian Split Squats with 3sec lowering phase. 3x8/8, rest 45sec between sides
* Beat WBeek

Part . 3 sets:
(*Part C and D can be done after the FBOMB if needed)
B1. Barbell Hip Thrusts x 10 reps. Pause at the top for ALAP on the last reps, rest 45sec
B2. Cyclist Squats (done goblet squat style or with sandbags) with 5sec lowering phase + 3sec return phase. 8-10 reps, rest 45sec
B3. GH Raise 10reps, rest 45sec

C. Farmers Carry. 2x30-40m at very challenging weight. rest as needed. (can be done before or after FBOMB)

D. FBOMB


Saturday
A. Ring Muscle-up Practice. 5mins.

B1. Kneeling Landmine Press, 4x7-10/side
B2. Fat Grip Pull-ups 4xAMRAP in 60sec.
*try to beat last week

C1. Chinese Row 3x10-12 with 1sec pause at top
C2. Straight Arm Lat Pull Down 3x8-14
C3. Back Flys 3x8+ to failure with 2sec pause at bacl

D. 3 sets, alternating stations, starting each section every 3 mins:
-Bike 35/20cals
-Row 600/500m
-2 rounds of 15 wall ball + 15 burpees
*try to beat last week's score slightly


POWERLIFTING (4x/Week)

DAY 1
A. Squat 75%x2x8, 75%xAMRAP
B. Bench Press 70%x3x8
C. Max distance sandbag carry (aim for 300+ meters)

DAY 2
A. Bench Press (pause first rep) 80-85%x5x3
B. Snatch Grip RDL 3x8
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 6min
D. 12-18 Incline DB Press straight into 18-25 OH Tricep Extension: 3xAMRAP (aim to fall within the rep ranges for all 3 sets)

DAY 3
A. Deadlift 72.5%x4x5
B. Pause Below the knee Deadlift (3ct pause) 62.5%x2-3x5
C. Sandbag Squat 3xAMRAP as heavy as possible (12-20 reps per set)

DAY 4
A. CG Bench 72.5%x5, 75%x5, 77.5%x5, 80%x5
B. Chinese Rows 3x8
C. 3 sets, alternating: 8-10 Z Press + 12-15 Lat Pulldowns
D. 5min EMOM Reat Delt Flies & Barbell Culrs: 5 rear delt flies follwed immediately by 5 bicep curls


POWERLIFTING (3x/Week)

DAY 1
A. Squat 75%x2x8, 75%xAMRAP
B. Bench Press (pause first rep) 80-85%x3x3
C. Max distance sandbag carry (aim for 300+ meters)

DAY 2
A. Deadlift 72.5%x3x5
B. Bench Press 70%x3x8
C. 12-18 Incline DB Press straight into 18-25 OH Tricep Extension: 3xAMRAP (aim to fall within the rep ranges for all 3 sets)

DAY 3
A. CG Bench 75%x5, 77.5%x5, 80%x5
B. Pause Below the knee Deadlift (3ct pause) 62.5%x2x5
C. Sandbag Squat 3xAMRAP as heavy as possible (12-20 reps per set)


WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
C. Back Squat 3x2@85%
D. Group Metcon

Workout 2
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%
B. Tall Jerk 3x3 as heavy as possible.
C. Group Metcon 

Workout 3
A. Snatch 3x1@75%
B. Clean and Jerk 3x1@75%
C. Front Squat 3x2@80%

Workout 4
A. Snatch to max. 3 attempts
B. Clean and Jerk to max. 3 attempts
C. Group Metcon (if time)


Comment

Comment

Group Workouts for the Week of July 9 2018

GROUP CONDITIONING

Monday
Tabata Row (8sets). rest 60sec. Tabata Wall ball. rest 60sec. Tabata assault bike

Tuesday
Team Workout 6 sets each: 12 gym lenghts of shuttles + 4 gym lengths farmers carry with DBs or KBs.

Wednesday
12min amrap: 10 push-ups + 12 walking lunges (suitcase style, 6/side) + 200m run.

Thursday
A. Prowler Sprints. 5x20m as fast as possible. Rest as needed. 1x50m. 1x100m

Friday
FBOMB FRIDAY

Saturday
Rowing + Ball ball Team Workout.
In Teams of 2, alternating rounds until both partners have completed the workout:

Round 1: 10 cals + 10 reps.
Round 2: 15cals + 15 reps.
Round 3: 20cals + 20 reps.
Round 4: 25cals + 25 reps



FOUNDATIONS

Workout 1
A. Back Squat + Pull-ups
-2 sets of warm-ups: Squats: 2x8, rest 60sec. Pull-ups, 2x3-5reps, rest 60sec
-3 Work Sets: Squat: 3x6-8reps, rest 60-90sec, Pull-ups 3x3-5reps, rest 60-90sec
B. (if time, can be done after metcon if needed): deadbug exercise with hollowbody hold (legs only, slow tempo).2xmax reps. rest 90sec.
C. Group Metcon

Workout 2
A. Bench Press, In 10mins or less, Build to a 5RM. Rest 1.5mins between sets.
B. 3 sets: Alternate between Bench Press (3 reps @ 5RM weight) + Bodyweight Row (rings or bar). 3xmax reps with 1sec pause at top, rest 60sec between sets.
C. Group Metcon

Workout 3
A. 4 sets, alternating exercises:
*try to increase the load from last week
Minute 1: Right leg reverse lunge 10reps
Minute 2: Left leg Reverse Lunge t Squat 6-8 with 4sec lowering phase
Minute 3: 10 reps barbell RDL
Minute 4: Weighted Cossack Squat (goblet Style), altnernating legs. 8/side
Minute 5: Rest
B. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Lat Pull Down 8-12 reps (1sec pause at chest)
Min 2: Tall Kneeling Landmine Press RIGHT: 7-10reps
Min 3: Strict Toe to Bar (or knee to chest) 6-10reps, with controlled lower ing phase
Min 4: Tall Kneeling Landmine Press LEFT: 7-10reps
B. Group Metcon


TRAINING-GENERAL

Workout 1
A. Front Squat 70/80/90%x3
B. 3 sets: Bulgarian SS to single leg RDL 12/leg
C. Group Metcon

Workout 2
A. Push Press 70/80%x5, 90%x3-5
B. 3 sets, alternating: AMRAP push ups + 10-12 single arm DB row + 4-8 pullups
C. Group Metcon

Workout 3
A. Snatch Grip Deadlift (use blocks to ensure good start position) 60/70/80%x5
B. 8min EMOM, even min: 5 single leg RDL/side, odd min: 15 heavy KB swing
C. Group Metcon

Workout 4
A. Floor Press 70/80%x5, 90%x3-5
B. 9min EMOM, min 1: Barbell Row 10 reps, min 2: 30sec max chin ups, min 3: 5-8 Ab Wheel
C. Group Metcon


TRAINING-COMPETITION

Monday
A1. Half Kneeling Filly Press 4x7-10/side, rest 60sec
A2. Arms only (if able) Rope Climbs., 4xAMRAP in 45sec
B1. DB Bench Press 3x8-12, rest 60sec
B2. Strict toe to bar with controlled lowering phase, 3xAMRAP, rest 60sec
C. Group Metcon
D. 2-3 sets tp failure with cross-over bands: Back Flys + "As" + scarecrows/external rotations with elbows up

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift with 4sec lowering phase: 2x6-8@70%
C. Hollow Body Hold 3xALAP

Wednesday
A. EMOM 15mins (5 sets each):
Min 1: 5-10 pull-ups
Min 2: 10 thrusters
Min 3: Row 200/150m

--rest 5min--

B. EMOM 12mins (6 sets each)
Min 1: HSPU x4-6
Min 2: Power Cleans x6

--rest 5mins--

C. 5min AMRAP:
30 DU + 10 burpees

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. OH Squats - quickly build to a 5RM for the day.
B. Bulgarian Split Squats with 3sec lowering phase. 3x8/8, rest 45sec between sides
Part C. 3 sets:
(*Part C and D can be done after the FBOMB if needed)
C1. Barbell Hip Thrusts x 10 reps. Pause at the top for ALAP on the last reps, rest 45sec
C2. Cyclist Squats (done goblet squat style or with sandbags) with 5sec lowering phase + 3sec return phase. 8-10 reps, rest 90sec
D. Farmers Carry. 2x30-40m at very challenging weight. rest as needed.
E. FBOMB

Saturday
A. Ring Muscle-up Practice. 5mins.

B1. Kneeling Landmine Press, 4x7-10/side
B2. Fat Grip Pull-ups 4xAMRAP in 60sec.

C1. Chinese Row 2x10-12 with 1sec pause at top
C2. Straight Arm Lat Pull Down 2x8-14
C3. Back Flys 2x8+ to failure with 2sec pause at bacl

D. 3 sets, alternating stations, starting each secction every 3 mins:
-Bike 35/20cals
-Row 600/500m
-2 rounds of 15 wall ball + 15 burpees


POWERLIFTING (4x/Week)

DAY 1
A. 3ct Pause Squat 60-70%x3x6
B. DB Bench 4x8
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups followed immediately by 5 reps ab-wheel

DAY 2
A. Sandbag Squat 3x12-15
B. 3ct Pause Bench 4x6@70%
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 5min
D. Upper Chest and Delt Tabata: 2min, 20sec do front delt raises (palms up) on 10sec "rest" do Crucifix hold

DAY 3
A. Deadlift 75%x4x5
B. Snatch Grip Deadlift (from blocks) 55-60%x3x10
C. Heavy KB Swing 70 total reps

DAY 4
A. Feet Up Bench 65%x3x8
B. DB Incline 3x8-10
C. Pendlay Rows 3x8
D. 3 sets, alternating: 8 hammer curls + 12 tricep pushdowns


POWERLIFTING (3x/Week)

DAY 1
A. 3ct Pause Squat 60-70%x3x6
B. 3ct Pause Bench 3x6@70%
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Deadlift 75%x4x5
B. DB Bench 3x8
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 5min

DAY 3
A. Feet Up Bench 65%x3x8
B. Snatch Grip Deadlift (from blocks) 55-60%x2x10
C. Heavy KB Swing 70 total reps
D. Upper Chest and Delt Tabata: 2min, 20sec do front delt raises (palms up) on 10sec "rest" do Crucifix hold


WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
C. Front Squat 6x1@85%

Workout 2
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%
B. Tall Jerk 3x3 as heavy as possible.
C. Group Metcoh

Workout 3
A. Position Work a light weight: 5sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. 3 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side

Workout 4
A. Snatch to a heavy single
B. C&J to a heavy single

Comment

Comment

Group Workouts for the Week of July 2 2018

GROUP CONDITIONING

Monday
CLOSED FOR CANADA DAY!

Tuesday
3x [5 pull-ups + 10 push-ups + 15 bodyweight squats] + 1x [200m run]. AMRAP in 12mins.

Wednesday
16min AMRAP:
In teams of 2, alternating every round:
-6 DB farmers walks (us same markings as for shuttle runs)
-8 shuttle runs
-16 KB swings

Thursday
16min AMRAP for quality:
30sec of max tire flips +
50-100m sandbag carry (heavy) +
30sec L-sit hold (on bar, rings or paralettes - your choice) +
max reps ring rows (feet elevated on box or bench if possible)

Friday
FBOMB FRIDAY

Saturday
A. Partner workout, teams of 2 in a relay format:
6 sets each: 10 burpees over rower + 200m row


FOUNDATIONS

Workout 1
A. [warm-up], 2 QUICK SETS, alternating exercises, rest 15sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec
B. [work sets]:
Paused Above Parallel Back Squats [3sec pause]. 4x3, rest 90sec
*increase weight from 2 weeks ago
C. Group Metcon

Workout 2
A. 3 sets, alternating. rest 60sec between exercises:
-Filly Press 8-12/side, no rest between sides
-Pull-ups with 3sec pause at top, 4-6reps
B. 2 sets, no rest:
40m single arm farmer's walk LEFT
30sec side plank on RIGHT [single leg if possible]
40m single arm farmer's walk RIGHT
30sec side plank on LEFT [single leg if possible]

Workout 3
A. 3 sets:
Minute 1: Skater Squat RIGHT 8-12reps
Minute 2: Skater Squat LEFT 8/12reps
Minute 3: Hollow Body Hold 40sec
B. 2 sets, no rest between sets:
40-60sec Tall Kneeling Palloff Presses per side.
C. Group Metcon

Workout 4
A. 3 sets:
-Dumbbell Bench Press 6-8reps, rest 30sec
-Horizontal Cable Row 6-10reps, rest 30sec
B. 3 sets, rest 30sec between exercises:
-Single Arm Bent-over Row 6-8/side with 2sec pause at top
-Dumbbell Incline Bench Press 6-10reps
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front Squat 65/75/85%x5
B. 3 sets: Bulgarian SS to single leg RDL 10/leg
C. Group Metcon

Workout 2
A. Push Press 65/75/85%x5
B. 2 sets, alternating: 8-10 DB shoulder press + 8-15 tempo ring rows + 10-12 lat pulldowns
C. Group Metcon

Workout 3
A. Snatch Grip Deadlift (use blocks to ensure good start position) 55/65/75%x5
B. 3 sets: 10 KB RDL + 10-12 KB Swings (go heavier than last week)
C. Group Metcon

Workout 4
A. Floor Press 65/75/85%x5
B. Pull Ups + Ab Wheel: 6min EMOM, 5 reps each
C. Group Metcon


TRAINING-COMPETITION

Monday
A. Bar Muscle-ups (use band if needed) 6x1-3 EMOM

B. 3 sets, alternating.
-Barbell Shoulder Press 6-8reps, no rest
-Barbell Push Press - AMRAP -1, rest 60sec
-Pull-ups with 3sec lowering phase AMRAP, rest 90sec

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift: 1x15reps @ 45%
C. Hollow Body Hold 3xALAP

Wednesday
A. 5min AMRAP:
10 thursters (fran weight) + 10 pull-ups

--rest 5mins

B. 5min AMRAP:
-10 power cleans (grace weight)
-10 HSPU
-15/10cal bike

--rest 5min

C. 5min AMRAP
30 DU
8/8 sandbag walking lunges

--rest 5min

D. 5min AMRAP
Row 350/250m
15 over rower burpees

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
REST (if competing on weekend)

OR...

A. 3 sets:
Back Squat. 3x5@80%. Rest 2.5m
B. Barbell Walking Lunges, backsquat style (if no space, do reverse lunges) warm-ups as needed, then 2x8/side at a hard weight, rest 2mins
C. FBOMB

Saturday
Competition

OR...

A. 4 sets, rest 3min between sets: 10 push press @ 60-65% 1RM + 12 pull-ups + row 500m
B. 20min EMOM:
ODD mins: Fat Grip Pull-ups 2-4reps
EVEN mins: 30sec of Dead Bug with hollow body position




POWERLIFTING (4x/Week)

DAY 1
A. 3ct Pause Squat 55-65%x3x8
B. DB Bench 4x10
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. Sandbag Squat 3x12-15
B. 3ct Pause Bench 4x8@65%
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 5min
D. Front Delt Raises and Overhead Tricep Extensions: 15 repetitions of each with a plate (aim for 3-4 unbroken sets, yes that's 90-120 reps)

DAY 3
A. Tempo Deadlift (4ct lowering) 67.5-72.5%x4x5
B. Snatch Grip Deadlift (from blocks) 55%x2x12
C. Heavy KB Swing 60 total reps

DAY 4
A. Feet Up Bench 62.5%x3x10
B. DB Incline 3x10
C. Pendlay Rows 3x10
D. 3 sets, alternating: 10 hammer curls + 10 tricep pushdowns


POWERLIFTING (3x/Week)

DAY 1
A. 3ct Pause Squat 55-65%x3x8
B. 3ct Pause Bench 3x8@65%
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. Tempo Deadlift (4ct lowering) 67.5-72.5%x4x5
B. DB Bench 3x10
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 5min

DAY 3
A. Feet Up Bench 62.5%x3x10
B. Snatch Grip Deadlift (from blocks) 55%x2x12
C. Heavy KB Swing 60 total reps
D. Front Delt Raises and Overhead Tricep Extensions: 15 repetitions of each with a plate (aim for 3-4 unbroken sets, yes that's 90-120 reps)


WEIGHTLIFTING STREAM

Workout 1
A. Snatch 1@85%, 1@90%, 1@95%, 1@100%, If feels good, take up to 3 attempts at 100%+ If not, continue with a second wave, 1@85%, 1@90%, 1@95%
B. Back Squat. Build to a tough set of 2, then 6x1@90% of today's top weight.
C. Clean Pull 3x2@110%

Workout 2
A. Clean from Block. 4x2 EMOM @ 70% for speed
B. Jerk from Rack: build to a tough set of 2, then 4x1 at that weight
C. Group Metcon

Workout 3
A. Clean and Jerk, 1@85%, 1@90%, 1@95%, 1@85%, 1@90%, 1@95%
B. Front Squat, build to a tough 3
C. Paused Front Squat 4x2
D. 3 heavy sets: 6 clean pick-up

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. High hang Snatch 4x3@70% for speed
C. 2 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

Comment

Comment

Group Workouts for the Week of June 25 2018

GROUP CONDITIONING

Monday
7 sets for time: 12 KB Swings + 8 KB Goblet Squats + 6 burpees

Tuesday
EMOM for 14mins: odd mins: 30sec row sprint. even mins: 30sec amrap DB thrusters (55/35).

Wednesday
in teams of 3, alternating rounds: 6 burpees + 9 heavy goblet squats + 12 heavy KB swings. Each person completes 10 rounds.

Thursday
5 sets:
Minute 1: L-Sit on Paralettes. AMRAP in 40sec
Minute 2: Team Tire Flips (back and forth with partner), 40sec.
Minute 3: 40/20/10 double unders (scale depending on ability)

Friday
FBOMB FRIDAY

Saturday
21-15-9
assault bike cals + Heavy Ball Slams

Push hard on this!!
(Done in heats if needed)


FOUNDATIONS

Workout 1
A. 2x10: RDL with KB in Abs, rest 30sec
B. 4 sets, alternating:
Minute 1: 8 reps Bulgarian Split Squat RIGHT
Minute 2: 8 reps Bulgarian Split Squat LEFT
Minute 3: 8 RDL with 3sec lowering phase
Minute 4: 40sec hollow body hold
C. Group Metcon

Workout 2
A. [warm-up + technique practice] 2 sets alternating:
-Band Back Flys 8-12 reps with 2sec pause at back, rest 30sec
-Barbell Bench Press - touch point drill with chalk on the bar - 6 reps with 3sec lowering phase, rest 30sec.
B. [work sets] 3-4 sets alternating, rest 60-75sec between sets:
-Ring Rows AMRAP
-Barbell Bench Press 4reps
C. Group Metcon

Workout 3
A. [warm-up], 2 QUICK SETS alternating exercises, rest 15sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec
B. [work sets]:
Paused Back Squats [3sec pause]. 4x3, rest 90sec
*increase weight from 2 weeks ago
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Half Kneeling Landmine Press RIGHT 8-10reps
Minute 2: Half Kneeling Landmine Press LEFT 8-10reps
Minute 3: Tempo Chin-ups [4sec lowering phase] 4-6reps
Minute 4: rest.
B. [If time]: L-Sit or Tuck Sit on Paralettes. Accumulate 80sec
C. Group Metcon

TRAINING-GENERAL

group training
Workout 1
A. Front Squat 60/70/80%x7
B. 3 sets: Bulgarian SS + single leg RDL 10/leg
C. Group Metcon

Workout 2
A. Push Press 60/70/80%x7
B. 3 sets, alternating: AMRAP push ups + 10-12 single arm DB row + 4-8 pullups
C. Group Metcon

Workout 3
A. Snatch Grip Deadlift (use blocks to ensure good start position) 50/60/70%x6
B. 3 sets: 10 KB RDL + 10-12 KB Swings (go heavy!)
C. Group Metcon

Workout 4
A. Floor Press 60/70/80%x7
B. Pull Ups + Ab Wheel: 5min EMOM, 5 reps each
C. Group Metcon


TRAINING-COMPETITION

Monday
A. Ring Muscle-ups, AMRAP in 3mins

B. 4 sets, alternating.
-Barbell Shoulder Press 6-8reps, no rest
-Barbell Push Press - AMRAP -1, rest 60sec
-Pull-ups with 3sec lowering phase AMRAP, rest 90sec

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift: 2 sets of 10-20reps @ 45%

C. Hollow Body Hold 3xALAP

Wednesday
A. 5min AMRAP:
4 clean & overhead + 6 bar facing burpees

--rest 5mins

B. 5min AMRAP:
-10 pull-ups
-10 push-ups
-10/10 DB Front Rack Walking Lunges

--rest 5min

C. 5min AMRAP
Bike 15/10cal
KB Swings to Overhead 15reps

--rest 5min

D. 5min AMRAP
10 Thrusters (fran weight)
250/150m row

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. 3 sets:
Back Squat. 4-6 reps, rest 20sec
Trap Bar Deadlift (high handles) 8-12 reps, rest 20sec
Walking Lunges with DB front Rack 10/10, rest 2mins
B. FBOMB

Saturday
A. 4 sets, rest 3min between sets: 10 push press @ 80% of last week's 5RM + 12 pull-ups + 40m double KB front rack carry.
B. 20min EMOM:
ODD mins: Fat Grip Pull-ups 2-4reps
EVEN mins: 30sec of Dead Bug with hollow body position




POWERLIFTING (4x/Week)

DAY 1
A. Front Squat 65-70%x4x8
B. DB Bench 4x12
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Tempo Goblet (or sandbag) Squat 4x8 (4sec lowering, 1sec pause)
B. 3cnt Pause Bench 4x8@62.5%
C. 1 Arm DB Row 3x12
D. 3 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. Tempo Deadlift (4ct lowering) 60-65%x3x8
B. Snatch Grip RDL 35-45%x3x10
C. Heavy KB Swing 50 total reps

DAY 4
A. Feet Up Bench 3x12@60%
B. DB Incline 3x12
C. Pendlay Rows 3x12
D. 3 sets, alternating: 12 front raises + 12 lateral raises


POWERLIFTING (3x/Week)

DAY 1
A. Front Squat 65-70%x3x8
B. 3cnt Pause Bench 3x8@62.5%
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Tempo Deadlift (4ct lowering) 60-65%x3x8
B. DB Bench 3x12
C. 1 Arm DB Row 3x12
D. 2 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. Feet Up Bench 3x12@60%
B. Snatch Grip RDL 35-45%x3x10
C. 2 sets, alternating: 12 front raises + 12 lateral raises
D. Heavy KB Swing 50 total reps


WEIGHTLIFTING STREAM

Workout 1
A. Snatch 1@85%, 1@90%, 1@95%, 1@90%, 1@95%, 1@95-100%
B. Back Squat. Build to a tough set of 3, then 5x1@95% of today's top weight.

Workout 2
A. Clean from Block. 5x1 EMOM @ 75%
B. Jerk from Rack: build to a tough set of 3, then 4x1 at that weight
C. Group Metcon

Workout 3
A. Clean and Jerk to a heavy single, then 3x1@90% of that weight.
B. Paused Front Squat, 3x2, tough sets.
C. 3 heavy sets: 6 clean pick-up

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Hang Snatch 3x3@75%
C. 2 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

Comment

Comment

Group Workouts for the Week of June 18 2018

GROUP CONDITIONING

Monday
Complete as many rounds as possible in 7mins:
-3 heavy DB thrusters
-5 toe to bar
-25/10 double unders

Tuesday
3 sets for max reps of:
60sec wall ball
60sec burpees
60sec bike for cals
60sec rest

Wednesday
6 sets. Go hard!! 30sec battling ropes. 60sec rest. 30sec row sprint. 60sec rest.

Thursday
4 sets for quality, resting as needed:
Minute 1: AMRAP L-Sit on Parallets in 30sec
Minute 2: Side Plank LEFT (single leg if possible) 40sec
Minute 3: Side Plank RIGHT (single leg if possible) 40sec
Minute 4: 50-100m sandbag carry (heavy)

Friday
FBOMB FRIDAY

Saturday
A. Team tire flips. 3x60sec.
B. Reverse Sled Drag (walking backwards), as heavy + fast as possible! 4x50m


FOUNDATIONS

Workout 1
A. [warm-up], 2 QUICK SETS, alternating exercises, rest 15sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec

B. [work sets]:
Paused Above Parallel Back Squats [3sec pause]. 3x5, rest 90sec
*increase weight from 2 weeks ago

C. Group Metcon

Workout 2
A. 3 sets, alternating. rest 60sec between exercises:
-Filly Press 8-12/side, no rest between sides
-Pull-ups with 3sec pause at top, 4-6reps

B. 2 sets, no rest:
40m single arm farmer's walk LEFT
30sec side plank on RIGHT [single leg if possible]
40m single arm farmer's walk RIGHT
30sec side plank on LEFT [single leg if possible]

Workout 3
A. 3 sets:
Minute 1: Skater Squat RIGHT 8-12reps
Minute 2: Skater Squat LEFT 8/12reps
Minute 3: Hollow Body Hold 40sec

B. 2 sets, no rest between sets:
40-60sec Tall Kneeling Palloff Presses per side.

C. Group Metcon

Workout 4
A. 3 sets:
-Dumbbell Bench Press 6-8reps, rest 30sec
-Horizontal Cable Row 6-10reps, rest 30sec

B. 3 sets, rest 30sec between exercises:
-Single Arm Bent-over Row 6-8/side with 2sec pause at top
-Dumbbell Incline Bench Press 6-10reps

C. Group Metcon


TRAINING-GENERAL

Workout 1
A. 2ct Pause Squat 3x5 (70-75%)
B. 3 sets, alternating: sandbag squats (12-20) + Bulgarian SS 10/leg
C. Group Metcon

Workout 2
A. 3ct Pause Bench Press 3x5 (70-75%)
B. 3 sets, alternating: 20-30 push ups + 10-12 DB flies + 4-8 pullups
C. Group Metcon

Workout 3
A. RDL (3sec lowering) 3x8
B. 1 Arm DB Row: 10 sets of 5 reps, alternating hands every 30sec
C. Group Metcon

Workout 4
A. Press 70%x3x8
B. 3 sets, alternating: 10-12 incline DB press + 12-18 cable back flies
C. Group Metcon


TRAINING-COMPETITION

Monday
A. Bar Muscle-ups (use band if needed) 6x1-3 EMOM
B. 5 sets, alternating, rest 90sec between exercises: -Barbell Bench Press 6,4,2,2,1 -Weighted Chin-ups 6,4,2,2,1
C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift: 10@50%, rest 2min. 15-20 @ 40%
C. Hollow Body Hold 3xALAP

Wednesday
A. 5min AMRAP:
10 Hang Pwr Snatch 95/65 + 10 OH Squats + 10 bar over burpees

--rest 5mins

B. 5min AMRAP:
-10 pull-ups
-10 HSPU
-15/10cal bike

--rest 5min

C. 5min AMRAP
30 DU
10 DB Cleans
10/10 DB Walking Lunges

--rest 5min

D. 5min AMRAP
15 toe to bar
Row 350/250m

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. 2 sets:
Back Squat. 4-6 reps, rest 20sec
Trap Bar Deadlift (high handles) 8-12 reps, rest 20sec
Walking Lunges with DB Front Rack 10/10, rest 2mins

B. FBOMB

Saturday
A. 3 sets, rest 3min between sets: 10 push press @ 80% of last week's 5RM + 12 pull-ups + 40m double KB front rack carry.

B. 20min EMOM:
ODD mins: Fat Grip Pull-ups 2-4reps
EVEN mins: 30sec of Dead Bug with hollow body position



POWERLIFTING (4x/Week)

DAY 1
NOTES: use this day to practice commands
A. Squat 83%x2x2, 88-90%x1-2x1
B. Deadlift 85%x1,
C. Competition pause bench (2ct roughly) 90-93%x1, 85%x2

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Yates Row 2x5

DAY 3
A. 30-45min of easy mobility
B. Restoration work / broomstick technique / visualization
C. Optional: Max chats

DAY 4
COMPETITION DAY!


POWERLIFTING (3x/Week)

DAY 1
A. Sandbag Squats 2x5 (3sec pause)
B. Squat to 95%x1
C. Bench Press to 95%x1
D. Deadlift to 95%x1
*note: if feeling good push to max

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Yates Row 2x5

DAY 3
A. Squat to 1RM
B. Bench Press to 1RM
C. Deadlift to 1RM


WEIGHTLIFTING STREAM


Workout 1
A. Snatch. 2x1@90%, 2x1@95%, 2x1@90%
B. Tall Jerk 2x5 at a tough weight
C. Jerk 4x3@80%
D. Back Squat, as many quality sets of 1-2reps @ 90% in 14mins

Workout 2
A. Tall Clean: 3x5
B. Clean from block OR hang clacn, to a quick 3RM for the day
C. Group Metcon

Workout 3
A. Snatch. 2x1@90%. 2x2-3@85%
B. Clean and Jerk build to a max double
C. Front Squat 6x2 @ 85% every 2min
D. Front Squat with Pause Just Above Parallel 2x3 (2sec pause)
E. KB Front Rack Walk. 4x40-60m

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Drop Snatch + 2 OH Squat with 3sec pause in bottom. 3 tough sets.
C. 3 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

Comment

Comment

Group Workouts for the Week of June 11 2018

GROUP CONDITIONING

Monday
Team workout: 6 sets each: 12/8cals bike + 10 shuttles + 10 ball slams (20min cut-off)

Tuesday
5 sets: 30sec battling ropes, 30sec rest, 30sec wall ball, 30sec rest.

Wednesday
Sled Sprints: 8x20m at a weight that's light enough to still run with. + 1x50m

Thursday
4 sets:
Minute 1: 40-60m double KB front rack carry
Minute 2: 50-60m single arm farmer's walk RIGHT
Minute 3: 50-60m single arm farmer's walk LEFT
Minute 4: 30-40sec hollow body hold

Friday
FBOMB FRIDAY

Saturday
4 rounds each, for time: In teams of 2, alternating rounds: 400/300m row + 2 laps (4 gym lengths) sandbag carry


FOUNDATIONS

Workout 1
A. 2x10: RDL with KB in Abs, rest 30sec
B. 4 sets, alternating:
Minute 1: 8 reps Bulgarian Split Squat RIGHT
Minute 2: 8 reps Bulgarian Split Squat LEFT
Minute 3: 8 RDL with 3sec lowering phase
Minute 4: 40sec hollow body hold
C. Group Metcon

Workout 2
A. [warm-up + technique practice] 2 sets alternating:
-Band Back Flys 8-12 reps with 2sec pause at back, rest 30sec
-Barbell Bench Press - touch point drill with chalk on the bar - 6 reps with 3sec lowering phase, rest 30sec.
B. [work sets] 3 sets alternating, rest 60-75sec between sets:
-Ring Rows AMRAP
-Barbell Bench Press 5reps
C. Group Metcon

Workout 3
A. [warm-up], 2 QUICK SETS alternating exercises, rest 15sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec
B. [work sets]:
Paused Back Squats [3sec pause]. 3x5, rest 90sec
*increase weight from 2 weeks ago
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Half Kneeling Landmine Press RIGHT 8-10reps
Minute 2: Half Kneeling Landmine Press LEFT 8-10reps
Minute 3: Tempo Chin-ups [4sec lowering phase] 4-6reps
Minute 4: rest.
B. [If time]: L-Sit or Tuck Sit on Paralettes. Accumulate 70sec
C. Group Metcon


TRAINING-GENERAL

Workout 1
A. Squat 75%x5, 85%x3, 95%x1+
B. One set of max distance sandbag carry (aim for 200+ meters, if you're feeling tough try to beat 300m)
C. Group Metcon

Workout 2
A. Bench Press 75%x5, 85%x3, 95%x1+
B. 2 sets, alternating: 8-10 DB shoulder press + 8-15 tempo ring rows
C. Group Metcon

Workout 3
A. Deadlift 75%x5, 85%x3, 95%x1+
B. 1 Arm Farmers Carry 2x50m/hand
C. Group Metcon

Workout 4
A. Press 70/80/90%x3
B. 4 sets, alternating: 5-8 heavy DB rows/arm + 3-6 chin ups (weighted if needed)
C. Group Metcon


TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 4,4,2,2,2
-Weighted Chin-ups 1-3reps
B. 2k Row time trial.
C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

Wednesday
A. GRACE RE-TEST

--rest 8mins

B.
15min AMRAP
-5 OH Squats
-10 pull-ups
-200m row OR 10cal bike

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Back Squat. Build to a 5RM for the day
B. (before or after metcon) 3 sets, alternating, rest 60sec between exercises:
-RDL (use straps to save grip) 10 reps with 3sec lowering phase
-Barbell Hip Thrusts with band around knees (use black band) 10reps
-Ab wheel. AMRAP with [3010] tempo
C. FBOMB

Saturday
A. 1 set: Max unbroken pull-ups.
B. Push Press 5RM
C. Fat Grip Pull-ups 10x2-4 EMOM
D. 4 sets:
-L-Sit on Rings, ALAP, rest 0sec
-Double KB Front Rack Carry 40m, rest 0sec
-Dead Bug with hollow body position x30sec. rest 2min


POWERLIFTING (4x/Week)

DAY 1
A. Back Squat: build to a heavy single, aim to leave 1 rep in the tank (aim for 95-97%) then 90%x2x2
B. 2ct Pause Squat 80%x2x3
C. Ab Wheel 30 total reps

DAY 2
A. Bench Press: build to a heavy single, aim to leave 1 rep in the tank (aim for 95-97%) then 90%x2x2
B. CG Bench 85%x3x3
C. 4min, every 30sec: 5 single Arm DB Row

DAY 3
A. Deadlift 95%x1, 85%x2, 90%x2
B. 3ct Pause Deadlift (just below knees) 75-80%x2x4
C. 3 sets, alternating: 5 barbell curls + 8 skullcrushers
D. Deadbugs 2x8-10 (3sec hold)

DAY 4
A. Bench Press 90%x2x2
B. 2ct Pause Widegrip Bench 80%x2x4
C. Meadow's Rows 3x5-8
D. 2 sets: 8 DB Front Raises + 8 DB Lateral Raises


POWERLIFTING (3x/Week)

DAY 1
A. Back Squat: build to a heavy single, aim to leave 1 rep in the tank (aim for 95-97%) then 90%x2
B. Bench Press: build to a heavy single, aim to leave 1 rep in the tank (aim for 95-97%) then 90%x2
C. Ab Wheel 30 total reps

DAY 2
A. Deadlift 95%x1, 90%x2
B. Bench Press 90%x2x2
C. 4min, every 30sec: 5 single Arm DB Row

DAY 3
A. 2ct Pause Squat 80%x2x3
B. CG Bench 85%x2x3
C. 3ct Pause Deadlift (just below knees) 75-80%x2x4
D. Deadbugs 2x8-10 (3sec hold)


WEIGHTLIFTING STREAM

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x3@ 70-75%, 3x2-2@80%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 4x3@70%
D. Back Squat, build to a tough set of 3

Workout 2
A. 2 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean 3x2 @ 70-75%
C. Clean Pick-up Drill 2x3@90%
D. Group Metcon

Workout 3
A. Snatch. Build to a 2RM
B. Clean and Jerk 2x1 @ 80%, 2x1@85% 2x1@90%, 2x1@90-95%
C. Front Squat 3x2
D. Front Squat with Pause Just Above Parallel 2x3 (2sec pause)
E. KB Front Rack Walk. 4x40-60m

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Drop Snatch + 2 OH Squat with 3sec pause in bottom. 3 tough sets.
C. 3 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

Comment

Comment

Group Workouts for June 4 2018

GROUP CONDITIONING

Monday
EMOM for 5 sets:
Min 1: Bike 15/12/8/6cal
Min 2: 16 KB Swings
Min 3: Front Plank (On Rings if able): 40sec

Tuesday
"Beach Muscles" Partner Workout. 16min AMRAP: Each partner completes: 4 strict chin-ups (palms toward you) + 6 strict toe to bar + 8 push-ups + 12 goblet squats. *comp athletes: sub 6 ring dips for the push-ups

Wednesday
In teams of two, complete 4 sets each: partner 1: row 300/250m, partner 2: row 300/250m, partner 1: run 200m, partner 2, run 200m

Thursday
4 sets for quality, resting as needed: 30m sled push (heavy) + overhead dumbbell walk (heavy) 50m + 50-100m sandbag carry (heavy)

Friday
FBOMB FRIDAY

Saturday
A. Heavy farmers walk (20m). Within 12 minutes, build to a heavy weight for the day and complete 2-4 tough sets at that weight
B. In teams of three, with one partner working at a time, complete 100cals on assault bike. Divide work as desired. (5min time cap)


FOUNDATIONS

Workout 1
A. [warm-up], 2 sets, alternating exercises, rest 30sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec
B. [work sets]:
Paused Above Parallel Back Squats [3sec pause]. 3x6, rest 90sec
C. Group Metcon

Workout 2
A. 3 sets, alternating. rest 60sec between exercises:
-Filly Press 8-12/side
-Pull-ups with 3sec pause at top, 4-6reps
B. 2 sets, no rest:
40m single arm farmer's walk LEFT
30sec side plank on RIGHT [single leg if possible]
40m single arm farmer's walk RIGHT
30sec side plank on LEFT [single leg if possible]

Workout 3
A. 3 sets:
Minute 1: Skater Squat RIGHT 8-12reps
Minute 2: Skater Squat LEFT 8/12reps
Minute 3: Hollow Body Hold 40sec
B. 2 sets, no rest between sets:
40-60sec Tall Kneeling Palloff Presses per side.
C. Group Metcon

Workout 4
A. 3 sets:
Dumbbell Bench Press 6-8reps, rest 45sec
Horizontal Cable Row 6-10reps, rest 45sec
B. 3 sets, rest 30sec between sides: Single Arm Bent-over Row 6-8/side with 2sec pause at top
C. Group Metcon


TRAINING-GENERAL

Workout 1
A. Squat 70/80/90%x3
B. Sandbag Squat + Carry: Squat 1xAMRAP (aim for 20+ reps), rest 60sec then max carry with the bag
C. Group Metcon

Workout 2
A. Bench Press 72.5/82.5/92.5%x3
B. 3 sets: 4 Yates Rows + 10-15 DB Bench
C. Group Metcon

Workout 3
A. Deadlift 70/80/90%x3
B. 1 Arm Farmers Carry 2x50m/hand
C. Group Metcon

Workout 4
A. Press 65/75/85%x5
B. 9min EMOM, min 1: Barbell Row 10 reps, min 2: 30sec max chin ups, min 3: 30sec tempo pushups
C. Group Metcon


TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 5,3,1,5,3
-Weighted Chin-ups 5,3,1,5,3
B. Straight arm lat pull down. 3x10-15reps with controlled tempo. Rest 75sec.
C. Group Metcon
D. 3 rounds. Rest 3min between sets. Row 1000m

Tuesday
A. Weightlifting Class with Mylene
B. Bulgarian Split Squats 3x6/side [3sec lowering phase]. Rest 30sec between sides.
C. 2x30m farmers walk, as heavy as you can. Resting as needed.

Wednesday
Competition Class

A. 6x EMOM. 3 [Pwr Clean + Push Press]
--rest 5mins--
B. 5mins for time:
3 Front Squats @ 80%
5 burpees
--rest 5mins--
C. 12min AMRAP (track pace for each round):
-10 HSPU
-15 Pull-ups
-200m run or bike

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Back Squat. 5x1 @ 90%, 1xAMRAP-1 @ 85%
B. (before or after metcon) 3 sets, alternating, rest 60sec between exercises:
-RDL (use straps to save grip) 10 reps with 3sec lowering phase
-Barbell Hip Thrusts with band around knees (use black band) 10reps
-Ab wheel. AMRAP with [3010] tempo
C. FBOMB

Saturday
A. 5mins Muscle-up Practice OR Complete 10 MU AFAP
B. Fat Grip Strict Pull-ups. 10x2-4 EMOM
C. Push Press 3x4-6. rest 2mins.
D. 2 sets: Bike 15/10cal + 10 burpees. Rest 2min. Repeat x3
E. Wide grip lat pull down 2x15-20reps with 1sec pause at chest, rest 60sec
F. 3 sets:
-L-Sit on Rings, ALAP, rest 0sec
-Double KB Front Rack Carry 40m, rest 0sec
-Dead Bug with hollow body position x30sec. rest 2min


POWERLIFTING (4x/Week)

DAY 1
A. Back Squat: build to a heavy double, aim to leave 1 rep in the tank (aim for 90-92%) then 85%x3x3
B. 2ct Pause Squat 75%x2x5
C. Ab Wheel 30 total reps

DAY 2
A. Bench Press: build to a heavy double, aim to leave 1 rep in the tank (aim for 90-92%) then 85%x3x3
B. CG Bench 82.5%x3x4-5
C. 4min, every 30sec: 5 single Arm DB Row

DAY 3
A. Deadlift 93%x1, 85%x3x2
B. 3ct Pause Deadlift (just below knees) 72-75%x2x5
C. 3 sets, alternating: 6-8 barbell curls + 8-10 skullcrushers
D. 400m sandbag carry (as few sets as possible)

DAY 4
A. Bench Press 82.5-85%x3x2
B. 2ct Pause Widegrip Bench 77.5%x2x5
C. Meadow's Rows 3x6-8
D. 3 sets: 8 DB Front Raises + 8 DB Lateral Raises


POWERLIFTING (3x/Week)

DAY 1
A. Back Squat: build to a heavy double, aim to leave 1 rep in the tank (aim for 90-92%) then 85%x1-2x3
B. Bench Press: build to a heavy double, aim to leave 1 rep in the tank (aim for 90-92%) then 85%x1-2x3
C. Ab Wheel 30 total reps

DAY 2
A. Deadlift 93%x1, 85%x2x2
A. Bench Press 82.5-85%x3x2
C. 4min, every 30sec: 5 single Arm DB Row

DAY 3
A. 2ct Pause Squat 75%x2x5
B. CG Bench 82.5%x2x4-5
B. 3ct Pause Deadlift (just below knees) 72-75%x2x5
D. 400m sandbag carry (as few sets as possible)


WEIGHTLIFTING STREAM

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x2@ 70-75%, 2@80% 2x1@85% 2x1@90% 2x2@85%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 12x1-2reps@85% every 90sec (but take more time if needed)

Workout 2
A. 2 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean 3x3
C. Clean Pick-up Drill 2x4@100%
D. Group Metcon

Workout 3
A. Snatch. Build to a 3RM
B. Clean and Jerk 2x2 @ 80%, 2x1@85% 3x1@90%,
C. Front Squat 3x3
D. Front Squat with Pause Just Above Paralell 2x4 (2sec pause)
E. KB Front Rack Walk. 4x40-60m

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Drop Snatch + 1 OH Squat with 3sec pause in bottom. 3 tough sets.
C. 3 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

Comment

Comment

Group Workouts for May 28 2018

GROUP CONDITIONING

Monday
Prowler Sprints!
Build to the heaviest weight you can do for 15m.

Tuesday
2 sets, AFAP: 30/20cals bike + 20 burpees.

Wednesday
4 rounds for time: 12 toe to bar + 24 wall ball + 48 double unders

Thursday
18mins for quality: Turkish Get-ups Sit-ups 8 per side + 40-50m single arm farmers walk + row 200m

Friday
FBOMB FRIDAY

Saturday
For time: 100m run, 10 wall ball, 200m run, 20 wall ball, 300m run, 30 wall ball, 200m run, 20 wall ball, 100m run, 10 wall ball


FOUNDATIONS

Workout 1
A. 2x10: RDL with KB in Abs, rest 30sec
B. 4 sets, alternating:
Minute 1: 8 reps Bulgarian Split Squat RIGHT
Minute 2: 8 reps Bulgarian Split Squat LEFT
Minute 3: 8 RDL with 3sec lowering phase
Minute 4: 40sec hollow body hold
C. Group Metcon

Workout 2
A. [warm-up + technique practice] 3 sets alternating:
-Band Back Flys 8-12 reps with 2sec pause at back, rest 30sec
-Barbell Bench Press - touch point drill with chalk on the bar - 6 reps with 3sec lowering phase, rest 30sec.
B. [work sets] 3 sets alternating, rest 60-75sec between sets:
-Ring Rows AMRAP
-Barbell Bench Press 6reps
C. Group Metcon

Workout 3
A. [warm-up], alternating exercises, rest 30sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec
B. [work sets]:
Paused Back Squats [3sec pause]. 3x6, rest 90sec
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Half Kneeling Landmine Press RIGHT 8-10reps
Minute 2: Half Kneeling Landmine Press LEFT 8-10reps
Minute 3: Tempo Chin-ups [4sec lowering phase] 4-6reps
Minute 4: rest.
B. [If time]: L-Sit or Tuck Sit on Paralettes. Accumulate 60sec
C. Group Metcon



TRAINING-GENERAL

Workout 1
A. Squat 65/75/85%x5
B. One set of max distance sandbag carry (aim for 150+ meters, if you're feeling really tough go for 200-300m)
C. Group Metcon

Workout 2
A. Bench Press 70/80%x5, 90%x3-5
B. 3 sets: 5 Yates Rows + 12-18 DB Bench
C. Group Metcon

Workout 3
A. Deadlift 65/75/85%x5
B. 1 Arm Farmers Carry 2x40m/hand
C. Group Metcon

Workout 4
A. 3 sets, alternating: 6-8 Press + 6-8 DB Row
B. 5min EMOM Strict Pull-ups &Ab-wheel: 5 pull-ups followed immediately by 5 reps ab-wheel
C. Group Metcon


TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 2-4reps
-Weighted Chin-ups 2-4

B. Straight arm lat pull down. 3x10-15reps with controlled tempo. Rest 75sec.

C. Group Metcon

D. 3 rounds. Rest 4min between sets. Row 1000m

Tuesday
A. Weightlifting Class with Mylene
B. 2x30m farmers walk, as heavy as you can. Resting as needed.
C. Landmine Rotations 3x10/side, rest 60sec

Wednesday
Competition Class
A. 5 sets: 30sec work, 30sec rest.
power clean + push press @ Grace weight

--- rest 5min

B. 5 sets of 30sec work, 30sec rest. Power clean + push press @ grace weight. Goal is to hit same total # of reps as in part A

-- rest 5min

C. 12min AMRAP (track pace for each round):
-8 unbroken HSPU
-15 unbroken pull-ups (*scale # of reps)
-400m run

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Back Squat. 5x1 @ 90%, 1xAMRAP-1 @ 85%
B. (before or after metcon) 3 sets, alternating, rest 60sec between exercises:
-RDL (use straps to save grip) 10 reps with 3sec lowering phase
-Barbell Hip Thrusts with band around knees (use black band) 10reps
-Ab wheel. AMRAP with [3010] tempo
C. FBOMB

Saturday
A. 5mins Muscle-up Practice OR Complete 10 MU AFAP
B. Push Press 3x4-6. rest 2mins.
C. Fat Grip Strict Pull-ups. 10x2-4 EMOM
D. 2 sets: Bike 15/10cal + 10 burpees. Rest 2min. Repeat x3
E 2-3 sets:
-L-Sit on Rings, ALAP, rest 0sec
-Double KB Front Rack Carry 40m, rest 0sec
-Dead Bug with hollow body position x30sec. rest 2min


POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 5RM (aim for 87%) then 80%x3x5
B. 2ct Pause Squat 70%x2x6
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. Bench Press 5RM (aim for 87%) then 80%x3x5
B. CG Bench 80%x3x6
C. 4 sets, rest 60sec: 6-8 single Arm DB Row + 8-10 Ab Wheel

DAY 3
A. Deadlift 90%x3, 82.5%x3x3
B. 3ct Pause Deadlift (just below knees) 70%x2x6
C. 3 sets, alternating: 8-10 barbell curls + 10-12 skullcrushers
D. 400m sandbag carry (as few sets as possible)

DAY 4
A. Bench Press 77.5-82.5%x3-4x5
B. 2ct Pause Widegrip Bench 75%x2x6
C. Meadow's Rows 3x8-10
D. 3 sets: 10 DB Front Raises + 10 DB Lateral Raises


POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 5RM (aim for 87%) then 80%x5
B. Bench Press 5RM (aim for 87%) then 80%x5
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. Deadlift 90%x3, 82.5%x3
A. Bench Press 77.5-82.5%x2-3x5
C. 3 sets, rest 60sec: 6-8 single Arm DB Row + 8-10 Ab Wheel

DAY 3
A. 2ct Pause Squat 70%x2x6
B. CG Bench 80%x2x6
C. 3ct Pause Deadlift (just below knees) 70%x2x6
D. 400m sandbag carry (as few sets as possible)


WEIGHTLIFTING STREAM

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x2@ 70-75%, 2x2@80% 2x2@85%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 10x1-2reps@85% every 90sec

Workout 2
A. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean OR Clean from blocks 3x5 * try to beat last week
C. Group Metcon

Workout 3
A. Snatch. Build to a 2RM. Then 2x2 @ 90-95% of that weight
B. Clean and Jerk 2x2 @ 80%, 2x2@85%
C. Tempo Front Squat 4x3 with 4sec lowering phase.
D. KB Front Rack Walk. 4x40-60m

Workout 4
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. 3 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
C. Group Metcon

Comment

Comment

Group Workouts for May 21 2018

GROUP CONDITIONING

Monday
LONG WEEKEND TEAM WORKOUT
10am-11am - Group Class
11am-12noon - Open Gym
12noon - Closed

Tuesday
EMOM for 16mins: odd mins: 30sec row sprint. even mins: 30sec amrap DB thrusters (55/35).

Wednesday
6 sets:
Min 1: 15/12/8cal assault bike
Min 2: 15/10 burpees
Min 3: KB front rack carry: 4 gym lengths

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: single leg skips left leg
min 4: single leg skips right leg

Friday
FBOMB FRIDAY

Saturday
12min amrap: 10 push-ups + 12 walking lunges (suitcase style, 6/side) + 200m run.


FOUNDATIONS

Workout 1
A. Chin-up Testing. Max reps @ bodyweight OR 1RM weighted chin-up. [compare to week of March 5th]
B. Bench Press 5x2-4reps, resting 90sec between sets.
C. Group Metcon

Workout 2
A. Deadlift. 3x2-4reps. Rest 90sec
B. Barbell Hip Thust. 3x8-12reps. Pause for 2sec at top of each rep. Rest 60sec On last rep, rest at top position as long as possible!
C. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Chin-up Negatives (weighted if possible). 2 reps with 8-15sec lowering phase. Rest 20sec between each rep.
Minute 2: Wide Arm Push-ups 5-10 (weighted if able)
Minute 3: Side Plank, LEFT arm down (single leg if able) 30-40sec
Minute 4: Side Plank, RIGHT arm down (single leg if able) 30-40sec

Workout 4
A. Back Squat 6 sets of 1, EMOM at 3RM load
B. Sandbag Carry. 2 sets of 70-100m (equivolent of 7-10 shuttle runs), rest as needed.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon


TRAINING-GENERAL

Workout 1
A. 2ct Pause Squat 3x4-5 (around 75%)
B. Bulgarian SS 3x10/10
C. Group Metcon

Workout 2
A. Bench Press 65/75/85%x5
B. 3 sets: 5 Yates Rows + 12-18 DB Bench
C. Group Metcon

Workout 3
A. Deadlift 60/70/80%x5
B. 1 Arm Farmers Carry 1-2x30m/hand
C. Group Metcon

Workout 4
4 sets, alternating: 8-10 Press + 6-10 strict chin ups (add weight if needed)
B. 1 Arm DB Row: 8 sets of 6-8 reps, alternating hands every 30sec
C. Group Metcon


TRAINING-COMPETITION

Monday
A. 3 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 2-4reps
-Weighted Chin-ups 2-4
B. Straight arm lat pull down. 3x10-15reps with controlled tempo. Rest 75sec.
C. Group Metcon
D. 1 round at a sustainable pace. Row 2000m + Bike 75/50cals

Tuesday
A. Weightlifting Class with Mylene
B. Bulgarian Split Squats 3x6/side [3sec lowering phase]. Rest 30sec between sides.
C. 2x30m farmers walk, as heavy as you can. Resting as needed.
D. Landmine Rotations 3x10/side, rest 60sec

Wednesday
Competition Class
A. Hang Power Snatch. 5x5 EMOM.
--rest 5
B. 4 sets: 30sec Thrusters, 30sec rest, 30sec pull-ups, 30sec rest
--rest 5
C. 3 sets:
4mins AMRAP: 8 power clean + overhead (grace weight) + Bike 15/10cal
3min rest.

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.
+ Core and mobility work, your preference

Friday
A. Back Squat. 2x2@85%. 3x2@80%
B. (before or after metcon) 2 sets, alternating, rest 60sec between exercises:
-RDL (use straps to save grip) 10 reps with 3sec lowering phase
-Barbell Hip Thrusts with band around knees (use black band) 10reps
-Ab wheel. AMRAP with [3010] tempo
C. FBOMB

Saturday
A. 5mins Muscle-up Practice OR Complete 10 MU AFAP

B. Fat Grip Strict Pull-ups. 8x2-4 EMOM

C. Push Press 3x6-8. rest 2mins.

D.
Wide grip lat pull down 2x15-20reps with 1sec pause at chest, rest 60sec

E. 3 sets:
-L-Sit on Rings, ALAP, rest 0sec
-Double KB Front Rack Carry 40m, rest 0sec
-Dead Bug with hollow body position x30sec. rest 2min


POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 80%x4x5
B. 2ct Pause Squat 67.5%x2x6
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. Bench Press 80%x4x5
B. CG Bench 77.5%x3x6
C. 4 sets, rest 60sec: 8 single Arm DB Row + 6-10 Ab Wheel

DAY 3
A. Deadlift 85%x3x3
B. 3ct Pause Deadlift (just below knees) 67.5%x2x6
C. Sandbag Squat + Carry: Squat 1xAMRAP (aim for 20+ reps), rest 60sec then max carry with the bag
D. 3 sets, alternating: 8-10 barbell curls + 10-12 skullcrushers

DAY 4
A. Bench Press 75-77.5%x4x5
B. 2ct Pause Widegrip Bench 72.5%x2x6
C. Meadow's Rows 3x8-10
D. 3 sets: 10 DB Front Raises + 10 DB Lateral Raises


POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 80%x3x5
B. Bench Press 80%x3x5
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. Deadlift 85%x3x3
B. Bench Press 75-77.5%x2-3x5
C. 3 sets, rest 60sec: 8 single Arm DB Row + 6-10 Ab Wheel

DAY 3
A. 2ct Pause Squat 67.5%x2x6
B. 3ct Pause Deadlift (just below knees) 67.5%x2x6
C. CG Bench 77.5%x2x6
D. Meadow's Rows 2-3x8-10


WEIGHTLIFTING STREAM

Workout 1
A. Snatch, every 2mins: 2x3 @60-65%, 2x3@ 70-75%, 2x2@80%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 10x2@80% every 90sec

Workout 2
A. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean OR Clean from blocks 3x5
C. Group Metcon

Workout 3
A. Snatch. Build to a 3RM. Then 2x2 @ that weight
B. Clean and Jerk 6x1 EMOM @ 80-85%.
C. Tempo Front Squat 4x4 with 5sec lowering phase.
D. KB Front Rack Walk. 4x40-60m

Workout 4
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. OH Squat, build to a tough triple
C. Group Metcon

Comment

Comment

Group Workouts for May 14 2018

GROUP CONDITIONING

Monday
5mins: 5 toe to bar + 8 push-ups, rest 2min. 5mins: 20 double unders + 5 burpees. Rest 2mins. 5mins: assault bike.

Tuesday
2 repeats of: 3min row @ 85%. rest 2min. 3min of 12 wall ball + 8 box jumps (step down). rest 2mins

Wednesday
5 sets: 40sec battling ropes, rest 20sec, 40sec rowing, 20sec rest, 40sec plank forward touches, 20sec rest.

Thursday
7mins AMRAP: overhead style walking lunges 16 (8/8) + 20sec L-Sit
2min rest
7mins AMRAP: goblet style cossack squats 16 (8/8) + sandbag carry 4 gym lengths (approx 50m)

Friday
FBOMB FRIDAY

Saturday
team workout: 7 rounds each (20min cut-off) , alternating. Run with plate overhead 50m + run with plate in stomach 50m + squat with plate 15 reps. Each partner completes 1 full round before swapping, relay style. Either hand-off your plate to your partner or tag them to allow them to start the next round.


FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 4-6reps *add weight from 2 weeks ago
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest
B. Group Metcon 

Workout 2
A. Back Squat. Over 4-5 total sets, build to a tough set of 3. Then perform 1xAMRAP @ 90% of that weight.
B. Front Step-up 2x15-20/side, rest 20sec between sides.
C. Group Metcon 

Workout 3
A. 4-5 sets:
Minute 1: Bodyweight Row to bar (chest to bar) AMRAP
Minute 2: 5-10 push-ups (weighted if able)
Minute 3: L-Sit: Accumulate 15-30sec
Minute 4: Rest
B. Group Metcon 

Workout 4
A. 4 sets:
Minute 1: Cross-Over Step Down LEFT leg x15
Minute 2: Cross-Over Step Down LEFT leg x15
Minute 3: GHD Hip Extensions with 3sec pause at top x 10-15
Minute 4: Rest
B. Group Metcon       


TRAINING-GENERAL

Workout 1
A. Tempo Back Squat (5sec lowering) 3x3, 1x6-8
B. Sandbag Squat + Carry: Squat 1xAMRAP (aim for 20+ reps), rest 60sec then max carry with the bag
C. Group Metcon

Workout 2
A. Strict Press 3x5
B. DB incline Bench 2x8
C. DB Bench Press 2xAMRAP (aim for 8-10 reps)
D. Group Metcon

Workout 3
A. 3 sets: 6-8 Yates Row + 5-8 Ab Wheel
B. Anderson Squat 5x3, build to a 3RM
C. Group Metcon

Workout 4
A. 9min EMOM, min 1: 30sec KB RDL, min 2: 30sec AMRAP pull ups, min 3: 30sec AMRAP push ups
B. 5min EMOM: 5 Rear delt flies + 5 bicep curls
C. Group Metcon


TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 4-6reps (4sec lowering phase)
-Strict Pull-ups 4-6reps (4sec lowering phase) *try to beat last week
B. Straight arm lat pull down. 3x10-15reps with controlled tempo. Rest 75sec.
C. Group Metcon
D. 3 rounds at a sustainable pace. Row 1000m + Run 400m + Bike 40/30cals *Track time for each element (i.e. row, run and bike in set 1, 2 and 3). Goal is to maintain or get slightly faster each set, and to still have something left in the tank upon completion

Tuesday
A. Weightlifting Class with Mylene
B. 3x20m farmers walk, as heavy as you can. Resting as needed.
C. Front Step Downs (weighted) 3x12/side. Rest 30sec between sides.

Wednesday
Competition Class

A. 6x EMOM. 3 [Pwr Clean + Push Press]

--rest 5mins--

B. 5mins for time:
3 Front Squats @ 80%
6 burpees

--rest 5mins--

C. 15min AMRAP (track pace for each round):
-15 unbroken pull-ups (*scale # of reps)
-15/10cal bike
-15 unbroken power cleans
-200m run

Thursday
REST or Recovery:
2x
6mins row at 50% pace.
6min bike @ 50% pace.

Friday
A. Back Squat. 2x4@80%, 3x3@85%. Do AMRAP on final set.
B. (before or after metcon) 4 sets, alternating, rest 60sec between exercises:
-Weighted Hip Extensions on GH Machine x10-15 with 2sec hold at told
-Barbell Hip Thrusts (2sec pause at top) 6-10reps
C. FBOMB

Saturday
A. 5mins Muscle-up Practice OR Complete 20 Muscle-ups in as few sets as possible, resting as needed.

B. 5 sets:
A1. Barbell Shoulder Press 4-6reps, rest 90sec
A2. Legless rope climbs x AMRAP with max 5sec reset between reps. (OR, substitube: 6x6 chest to bar bodyweight rows with 3sec pause at top). rest 90sec.

C. Wide grip lat pull down 2x15-20reps with 1sec pause at chest, rest 60sec

D. Bike. 6 sets: 2min on. 2min off. Maintain hard but sustainable pace accross all sets.


POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 82-84%x5, 80%x2x5
B. 2ct Pause Squat 65%x2x6
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. Bench Press 83-85%x5, 80%x3x5
B. CG Bench 77%x2x6
C. 4 sets, rest 60sec: 10 1 Arm DB Row + 6-8 Ab Wheel

DAY 3
A. Deadlift 87%x3, 80%x2x3
B. 3ct Pause Deadlift (just below knees) 65%x2x6
C. 2ct Pause Sandbag Squat 3x12-15
D. 3 sets, alternating: 10-12 barbell curls + 10-12 skullcrushers

DAY 4
A. Bench Press 75-77.5%x4x5
B. 2ct Pause Widegrip Bench 70%x2x6
C. Pendlay Rows 3x10
D. 3 sets: 12 DB Front Raises + 12 DB Lateral Raises


POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 82-84%x5, 80%x1x5
B. Bench Press 83-85%x5, 80%x1x5
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. Deadlift 87%x3, 80%x1x3
B. Bench Press 75-77.5%x2-3x5
C. 3 sets, rest 60sec: 10 1 Arm DB Row + 6-8 Ab Wheel

DAY 3
A. 2ct Pause Squat 65%x2x6
B. 3ct Pause Deadlift (just below knees) 65%x2x6
C. CG Bench 77%x2x6
D. Pendlay Rows 2-3x10


WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3x3 every 2mins @ 60-65%, 3x1 EMOM @ 70-75%
B. Tall Jerk 5x3
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 2@85%, 6x1 every 45sec @ 80%

Workout 2
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
C. Group Metcon

Workout 3
A. Snatch 4x1@90-95%
B. Clean and Jerk 4x1@90-95%
C. Front Squat 4x4@80%
D. Heavy DB Holds, 2x40-60sec, rest 90sec

Workout 4
A. OH Squat, build to a tough double.
B. 3 sets: bulgarian split squat 8/side + Crossover Step-up 15reps/side + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

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Group Workouts for May 7 2018

GROUP CONDITIONING

Monday
2 repeats of: 4min row @ 85%. rest 1min. 4min of 8 ball slams + 6 shuttles. rest 1mins

Tuesday
2 sets for time: 50 double unders + 25 wall ball + 25 KB Swings

Wednesday
4 sets:
Minute 1: Double KB Front Rack Carry
Minute 2: AMRAP Box Jumps (step down)
Minute 3: AMRAP Chin-ups
Minute 4: Rest

Thursday
Prowler Sprints!
Build to the heaviest weight you can do for 15m.

Friday
FBOMB FRIDAY

Saturday
1 Set For time:
30 DB Hang Power Cleans
30 burpees


FOUNDATIONS

Workout 1
A1. Chin-up Training:
5 sets:
OPTION 1: Chin-ups 2-4reps
OPTION 2: Practice Lock-offs or Partial Reps
OPTION 3: Ring Rows - AMRAP
--rest 60-75sec between A1 and A2

A2. Barbell Bench Press
5x4-6reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift. 3x8-10reps. Rest 90sec
B. Barbell Hip Thust. 3x8-12reps. Pause for 2sec at top of each rep. Rest 60sec On last rep, rest at top position as long as possible!
C. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Chin-up Negatives (weighted if possible). 2 reps with 8-15sec lowering phase. Rest 20sec between each rep.
Minute 2: Wide Arm Push-ups 5-10 (weighted if able)
Minute 3: Side Plank, LEFT arm down (single leg if able) 30-40sec
Minute 4: Side Plank, RIGHT arm down (single leg if able) 30-40sec

Workout 4
A. Back Squat 5 sets of 2, EMOM at 5RM
B. Sandbag Carry. 2 sets of 70-100m (equivolent of 7-10 shuttle runs), rest as needed.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon


TRAINING-GENERAL

Workout 1
A. 2ct Pause Squat 3x5 (around 70%)
B. Bulgarian SS 3x12/12
C. Group Metcon

Workout 2
A. Strict Press 3x5-6
B. DB incline Bench 2x8
C. DB Bench Press 2xAMRAP (aim for 8-10 reps)
D. Group Metcon

Workout 3
A. 5 sets: 5 Anderson Squats + 5 box jumps, rest 90sec
B. 1 Arm DB Row: 8 sets of 6 reps, alternating hands every 30sec
C. Group Metcon

Workout 4
A. 12min EMOM, min 1: Barbell Row 10 reps, min 2: Lat Pulldowns 10 reps, min 3: 15-25 tempo pushups (add weight if needed)
B. 3 sets, alternating: 5 Rear delt flies + 5 DB bicep curls
C. Group Metcon


TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 4-6reps (4sec lowering phase)
-Strict Pull-ups 4-6reps (4sec lowering phase)
*try to beat last week

B. Straight arm lat pull down. 3x10-15reps with controlled tempo. Rest 75sec.

C. Group Metcon

D. 3 rounds at a sustainable pace. Row 750m + Run 400m + Bike 40/30cals
*Track time for each element (i.e. row, run and bike in set 1, 2 and 3). Goal is to maintain or get slightly faster each set, and to still have something left in the tank upon completion

Tuesday
A. Weightlifting Class with Mylene
B. 3x20m farmers walk, as heavy as you can. Resting as needed.
C. Front Step Downs (weighted) 3x10/side. Rest 30sec between sides.

Wednesday
A. 3 Snatch + 2 OH Squat. EMOM x5 --- --rest 5mins-- B. 5mins for time: 3 Power Cleans @ 80% of best pwr clean 6-8 HSPU
--rest 5mins-- C. 15min AMRAP (track pace for each round): -14 unbroken pull-ups (*scale # of reps) -15/10cal bike
-20 overhead KB Swings -200m run

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Back Squat. 5x2 @ 85%. Do AMRAP on final set.
B. (before or after metcon) 4 sets, alternating, rest 60sec between exercises:
-Weighted Hip Extensions on GH Machine x10-15 with 2sec hold at told
-Barbell Hip Thrusts (2sec pause at top) 6-10reps
C. FBOMB

Saturday
A. 5mins Muscle-up Practice OR Complete 20 Muscle-ups in as few sets as possible, resting as needed.

B. 5 sets:
A1. Barbell Shoulder Press 2-4reps, rest 0sec
A2. Barbell Push Press AMRAP, rest 60sec
A3. Legless rope climbs x AMRAP with max 5sec reset between reps. (OR, substitube: 6x6 chest to bar bodyweight rows with 3sec pause at top). rest 90sec.

C. Wide grip lat pull down 2x15-20reps with 1sec pause at chest, rest 60sec

D. Keep same pace for all rowing sets and biking sets respectively. -Row 1000m
-rest 3mins
-Bike 50cals
-rest 3mins
-Row 1000m
-rest 3mins
-Bike 50cals
-rest 3mins
-Row 1000m


POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 82-87%x5x3
B. Front Squat 88-90%x2x2 (of FSQ max)
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. 30 Cable Back Flies
B. Bench Press 82-87%x5x3
C. CG Bench 87%x2x2
D. 1 Arm DB Row 3x6

DAY 3
A. Deadlift 82-87%x3x3
B. Pause Deadlift 82.5%x2x2
C. GHR 3x8-10
D. 3 sets, alternating: 5-8 barbell curls + 6-10 skullcrushers

DAY 4
A. Widegrip Bench 85%x4x3
B. DB Incline 3x6-8
C. Pendlay Rows 3x6
D. 2 ladders:
Single Arm KB Press (1, 2, 3)
alternating hands


POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 82-87%x3x3
B. Bench Press 82-87%x3x3
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Deadlift 82-87%x3x3
B. CG Bench 87%x2x2
C. 1 Arm DB Row 2-3x6

DAY 3
A. Front Squat 88-90%x2x2 (of FSQ max)
B. Pause Deadlift 82.5%x2x2
C. Pendlay Rows 2-3x6
D. DB Incline 3x6-8


WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 2@75%, 2@80%, 2x1@85%, 2x1@90% 2x1@95%
B. Hang Clean 3x3@75%
C. Back Squat, 1xmax @ 85%. Rest 3mins 1xmax @ 80%. Try to beat last week

Workout 2
A. Tall Jerk Practice 5x5
B. Jerk 3x3@70%
C. Push Press 6, 4, 2, 4, 2
D. Group Metcon

Workout 3
A. Snatch 5x1 EMOM @ 70-80%. 5x1 EMOM @ 80-85%
B. Clean & Jerk. 2@70%, 2@75%, 2x1@80%, 2x1@85%, 2x1@90%, 2x1@95%
C. Speed Squat, 10x2 @ 80% EMOM

Workout 4
A. Paused OH Squat (pause at top and bottom). 5x3 reps.
B. Crossover Step-up 15reps + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon




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