Comment

Group Workouts for April 23 2018

GROUP CONDITIONING

Monday
"Jackie" For time: 1000m row (or 55 cals assault bike) + 50 thrusters (35/45) + 30 chin-ups (any style)

Tuesday
4 rounds for time: 10 toe to bar + 20 ball slams + 40 double unders

Wednesday
2 repeats of: 4min aridyne @ 85%. rest 1min. 4min of 5 burpees + 10 KB Swings. rest 1mins

Thursday
18mins for quality: Turkish Get-ups Sit-ups 10 per side + 1.5 laps/side single arm farmers walk + 15 sandbag or goblet squats

Friday
FBOMB FRIDAY

Saturday
For time:
30,20,10reps
-Wall Ball
-Walking Lunges


FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 7-10reps
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 5. 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) 3x5, 1x8-10
B. Sandbag Pause Squat 2x8-12 (3ct pause in the bottom)
C. Group Metcon

Workout 2
A. Strict Press 3x7-10
B. DB incline Bench 2x8-12
C. DB Bench Press 2xAMRAP (aim for 12-18 reps)
D. Group Metcon

Workout 3
A. Pendlay Row 7min EMOM of 8 reps
B. 3-4 sets: 5 Anderson Squats + 3 high box jumps
C. Group Metcon

Workout 4
A. 8min EMOM, min 1: 30sec KB RDL, min 2: 30sec AMRAP pull ups
B. 4 sets, alternatin


TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 6-8reps (3sec lowering phase)
-Strict Pull-ups 4-6reps (3sec lowering phase)
B. Tucked Lever Hold (straight arms). 5x holds for ALAP. Rest 45sec.
C. Group Metcon
D. Row 2x3000m without any drop-off between set 1 and 2. rest 4-5mins between sets

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
Competition Class

A.
4 Snatch @ 75% 7xEMOM

--rest 5mins--

B. 5mins for time:
8 shuttles (OR: sub: 6cal bike)
3 Thrusters @ 80-85%

--rest 5mins--

C. 15min AMRAP (track pace for each round):
-8 unbroken HSPU (*scale # of reps)
-12 unbroken pull-ups (*scale # of reps)
-15 unbroken OH Squats
-500m row or 30/20cal Bike

Thursday
REST or Recovery:
15mins row at 50% pace.
15min bike @ 50% pace.

Friday
A. Back Squat. 5x6 @ 75%. Do AMRAP on final set.
B. 3 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. 4 sets:
A1. Barbell Shoulder Press 4-6reps, 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. Aerobic Intervals. 2 sets: (at max pace without any drop off from set 1 to set 2)
-Row 1500m
-rest 4mins
-Bike 45/35cal
-rest 4mins


POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 88%x3x3
B. Front Squat 85%x3x3 (of FSQ max)
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. 30 Cable Back Flies
B. Bench Press 88%x3x3
C. 1 Arm DB Row 3x5
D. 3 sets, alternating: 8 DB lateral raises + 8 DB front raises

DAY 3
A. Deadlift 5RM (aim for around 87%)
B. Pause Deadlift 77.5%x3x3
C. GHR 3x8-10
D. 3 sets, alternating: 6-8 barbell curls + 8-10 tricep pushdowns

DAY 4
A. Widegrip Bench 85%x3x3
B. DB Incline 3x6-8, 1x10-12
C. Pendlay Rows 3x5
D. Crucifix hold: two sets to failure (aiming for 1min+), rest 60-90sec


POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 88%x3x3
B. Bench Press 88%x3x3
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 5RM (aim for around 87%)
A. Widegrip Bench 85%x3x3
C. 1 Arm DB Row 2-3x5
D. 2 sets, alternating: 8 DB lateral raises + 8 DB front raises

DAY 3
A. Front Squat 85%x2x3 (of FSQ max)
B. Pause Deadlift 77.5%x2x3
C. Pendlay Rows 2-3x5
D. DB Incline 2x6-8, 1x10-12


WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 3x2@75%, 3x2@80%, 3x2@85%
B. Hang Clean 3x3@70%
C. Back Squat, 1xmax @ 80%. Rest 3mins 1xmax @ 75%

Workout 2
A. Push Press 8x2 EMOM
B. 2-3sets:, alternating: Muscle Snatch 15-20reps + DB Shoulder Press 10-15reps with 2sec pause at top) + L-sit on paralettes, accumulate 30sec
C. Group Metcon

Workout 3
A. Snatch 10x1 EMOM, with no misses starting at 80%, build by feel.
B. Clean & Jerk. 2@70%, 2@75%, 2x2@80%, 2x2@85%
C. Back Squat 3x5@80%

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x5 reps.
B. Crossover Step-up 15reps + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon


Comment

Comment

Group Workouts of April 16 2018

GROUP CONDITIONING

Monday
In teams of two, alternating work each round, 7 sets each: 15 KB swings + 10 wall ball.

Tuesday
4 rounds for time: 50 double unders + 400m/300m row (20/12cal bike)

Wednesday
2 repeats of:
3min aridyne @ 90%.
rest 2min.
3min of 4 burpees + 6 tough ball slams.
rest 2mins

Thursday
8mins:
Right Arm: 2 laps single arm famers walk
Left Arm Down Side Plank (single leg if possible) 30sec
Left Arm: 2 laps single arm farmers walk
Right Arm Down Side Plank, 30sec
--transition/rest 1 mins
8mins:
AMRAP Push-ups
6xToe to Bar (strict)
30 double unders

Friday
FBOMB Friday

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

 

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
5x6-8reps
--rest 60-75sec between A2 and A1
B. Group Metcon

Workout 2
A. Deadlift. 3x6-8reps. 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 4, EMOM at 8RM
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. Tempo Back Squat (5sec lowering) 3x6
B. Sandbag Squat 2x10-12 (as heavy as possible)
C. Group Metcon

Workout 2
A. Strict Press + Push Press: 4 strict press then AMRAP push press (aim for 8-10 reps total) 3 sets
B. Strict Chin-ups (20, 30 or 40 reps) pick appropriate # and hit the rep goal in as few sets as possible
C. (optional) Deadbugs 2-3x8-10
D. Group Metcon

Workout 3
A. Single Leg RDL 3x8-10 (per leg)
B. 8min EMOM Anderson Squat 3 reps
C. Group Metcon

Workout 4
A. 12min EMOM, min 1: 1 Arm DB row (right side) 10 reps, min 2: 1 Arm DB row (left side) 10 reps, min 3: 15-25 tempo pushups (add weight if needed)
B. Ab Wheel (20, 25 or 30 reps) pick appropriate # and hit the rep goal in as few sets as possible
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A.
6 sets, alternating, rest 90sec between exercises:
-DB Bench Press (3sec lowering phase) 8-12reps
-Tempo Chin-ups (3sec lowering phase) 6-8reps
B. Fat Grip Barbell Rows 4x8-10, rest 60-90sec between sets.
C. Group Metcon
D. Row 2x3000m Rest 4-5mins between sets.

Tuesday
A. Weightlifting Class with Mylene
B. 3x20m farmers walk, as heavy as you can. Resting as needed.

Wednesday
Competition Class

A.
1 Clean + 3 Push Press 7xEMOM
--rest 5mins--
B. 5mins for time:
30 D.U
3 Front Squats @ 80-85%
--rest 5mins--
C. 15min AMRAP (track pace for each round):
-8 unbroken HSPU (*scale # of reps)
-10 unbroken pull-ups (*scale # of reps)
-12 unbroken touch and go power cleans
-200m run OR 20/15cal bike

Thursday
REST or Recovery:
15mins row at 50% pace.
15min bike @ 50% pace.

Friday
A. Front Squat (3sec lowering phase) 4x8-10reps
B. 3 sets, alternating, rest 60sec between exercises:
-Bulgarian Split Squats (3sec lowering phase) 8reps
-RDL x12 reps (use straps as needed)
-Barbell Hip Thrusts (2sec pause at top) 6-10reps
C. FBOMB

Saturday
A. 6 sets:
A1. DB Shoulder Press with 3sec lowering phase. 8-12reps, rest 60sec
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 60sec.
B. 3 sets alternating: Dumbbell Lateral Raise 3x10-15reps, rest 60sec, Wide grip lat pull down 10-15reps with 1sec pause at chest, rest 60sec
C. Aerobic Intervals (done 2% faster than last week) -10mins Row at sustainable pace. -rest 5mins -10mins Assault Bike at sustainable pace -rest 5mins -10mins Row at sustainable pace

 

POWERLIFTING TEAM (3/WEEK)

DAY 1
A. Back Squat 85%x3x4
B. Bench Press 85%x3x4
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 87.5%x3x3
B. Widegrip Bench 82.5%x3x5
C. 1 Arm DB Row 2-3x6
D. 2 sets, alternating: 8 DB lateral raises + 8 DB front raises

DAY 3
A. Front Squat 80-82.5%x2x5 (of FSQ max)
B. Pause Deadlift 75%x2x3
C. Pendlay Rows 2-3x5
D. DB Incline 2x8, 1x12-15

 

POWERLIFTING TEAM (4/WEEK)

DAY 1
A. Back Squat 85%x4x4
B. Front Squat 80-82.5%x3x5 (of FSQ max)
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. 30 Cable Back Flies
B. Bench Press 85%x4x4
C. 1 Arm DB Row 3x6
D. 3 sets, alternating: 8 DB lateral raises + 8 DB front raises

DAY 3
A. Deadlift 87.5%x3x3
B. Pause Deadlift 75%x3x3
C. GHR 3x8-10
D. 3 sets, alternating: 6-8 barbell curls + 8-10 tricep pushdowns

DAY 4
A. Widegrip Bench 82.5%x3x5
B. DB Incline 3x8, 1x12-15
C. Pendlay Rows 3x5
D. Crucifix hold: two sets to failure (aiming for 1min+), rest 60-90sec

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 2@75%, 2x1@80%, 2x1@85%
B. Front Squat 3x3@80%
C. weighted front plank 3x45sec

Workout 2
A. Jerk from rack 2x2@80%, 2x2@85%
B. Push Press 4x2@80%
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x2@75%
B. Clean & Jerk. 2@70%, 3x1@75%, 1@80%, 1@85%
C. Squat 2x5@75%, 2x2@80%

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x2 reps.
B. DB Shoulder Press with 3sec pause at top, 2x6-10reps
C. 2 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
D. Group Metcon

Comment

Comment

Group Workouts for the Week of April 9 2018

GROUP CONDITIONING

Monday
20-15-10-5
Ball slams
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
6 sets: 30sec battling ropes, 60sec rest, 30sec assault bike, 60sec rest,

Thursday
5 sets:
Minute 1: 40sec heavy farmer's walk AFAP.
Minute 2: 30sec AMRAP: HSPU or push-ups
Minute 3: 30sec hollow body hold or 7-10reps ab/barbell roller
 

Friday
FBOMB Friday!

Saturday
For time:
400m run
40 KB swings
200m run
20 KB Swings
100m run
10 KB swings

 

FOUNDATION

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 8-12reps
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 8. 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 x12
Minute 2: Cross-Over Step Down LEFT leg x12
Minute 3: GHD Hip Extensions with 3sec pause at top x 10-15
Minute 4: Rest
B. Group Metcon

 

 

TRAINING-GENERAL

Workout 1
A. Sandbag Squat 3x10-15 (as heavy as possible)
B. Front Step Up 3-4x12 (per leg)
C. Group Metcon

Workout 2
A. Strict Press + Push Press: strict press then AMRAP push press (aim for 8-12 reps total) 3 sets
B. Strict Chin-ups (20, 30 or 40 reps) pick appropriate # and hit the rep goal in as few sets as possible
C. (optional) Deadbugs 2-3x8-10
D. Group Metcon

Workout 3
A. Single Leg RDL 3x10-12 (per leg)
B. Every 90sec for 7 rounds: Anderson Squat 4 reps
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. Ab Wheel (20, 25 or 30 reps) pick appropriate # and hit the rep goal in as few sets as possible
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. *try to beat last week
5 sets, alternating, rest 90sec between exercises:
-DB Bench Press (3sec lowering phase) 8-12reps
-Tempo Chin-ups (3sec lowering phase) 6-8reps
B. Fat Grip Barbell Rows 4x8-10, rest 60-90sec between sets.
C. Group Metcon
D. Row 5KM @ 70%

Tuesday
A. Weightlifting Class with Mylene
B. Farmers walk: 3x60-100m, resting as needed.
C. *If time: 20min assault bike at 70%

Wednesday
Competition Class

A.
1 Clean + 2 Thrusters 7xEMOM

--rest 5mins--

B. 5mins for time:
30 D.U
3 Power Cleans @ 85% of your best PC.

--rest 5mins--

C. 15min AMRAP (track pace for each round):
-6 unbroken HSPU (*scale # of reps)
-8 unbroken pull-ups (*scale # of reps)
-15 unbroken thrusters
-500m row (or 30/20cal bike)

Thursday
REST or Recovery:
1-2 sets:
10mins row at 50-60% pace (easy to hold a conversation).
10min bike @ 50-60% pace.

Friday
A. Front Squat (3sec lowering phase) 4x8-10reps
B. 3 sets, alternating, rest 60sec between exercises:
-Bulgarian Split Squats (3sec lowering phase) 8reps
-RDL x12 reps (use straps as needed)
-Barbell Hip Thrusts (2sec pause at top) 6-10reps
C. FBOMB

Saturday
A. 5 sets:
A1. DB Shoulder Press with 3sec lowering phase. 8-12reps, rest 60sec
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 60sec.
B. 3 sets alternating: Dumbbell Lateral Raise 3x10-15reps, rest 60sec, Wide grip lat pull down 10-15reps with 1sec pause at chest, rest 60sec
C. Aerobic Intervals
-10mins Row at sustainable pace.
-rest 5mins
-10mins Assault Bike at sustainable pace
-rest 5mins
-10mins Row at sustainable pace:

 

POWERLIFTING TEAM x4/Week

DAY 1
A. Back Squat 82.5%x3x5
B. Front Squat 77.5-80%x3x5 (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 82.5%x4x5
C. 1 Arm DB Row 3x8
D. 3 sets, alternating: 8-10 DB lateral raises + 8-10 DB front raises

DAY 3
A. Deadlift 85%x3x4
B. Pause Deadlift 72.5%x3x4
C. GHR 3x8-10
D. 3 sets, alternating: 8 barbell curls + 10 tricep pushdowns

DAY 4
A. Widegrip Bench 80%x3x5
B. DB Incline 3x8
C. Pendlay Rows 3x6
D. Crucifix hold: two sets to failure (aiming for 1min+), rest 60-90sec

 

POWERLIFTING TEAM x3/Week

DAY 1
A. Back Squat 82.5%x3x5
B. Bench Press 82.5%x3x5
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Deadlift 85%x3x4
B. Widegrip Bench 80%x3x5
C. 1 Arm DB Row 2x8
D. 2 sets, alternating: 8-10 DB lateral raises + 8-10 DB front raises

DAY 3
A. Front Squat 77.5-80%x2x5 (of FSQ max)
B. Pause Deadlift 72.5%x2x4
C. Pendlay Rows 2-3x6
D. DB Incline 2x8

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3@75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%, 1@90%
B. Front Squat 6@70%, 6@80%, 3x3@85%, 2x6@80%
C. weighted front plank 3x45sec

Workout 2
A. Jerk from rack 2x4@75%, 2x3@80%, 2x3@85%,
B. Push Press 4x4 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%
B. Clean & Jerk. 3@70%, 2@75%, 3x2@80%, 2x2@85%
C. Tempo Squat [50x2] lowering phase 4x5

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x5 reps.
B. Push Press 2x6-10
C. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
D. Group Metcon

Comment

Comment

Group Workouts for the Week of Aug 2

GROUP CONDITIONING

Monday
Part A: 8 sets (8 min) Row 40sec, rest 20sec. --rest 2min-- Part B: 8min AMRAP: 4 shuttles + 6 wall ball

Tuesday
14min amrap: 1-arm KB swings 12/12 + 1 lap pinch grip farmers walk + split stance wall ball 10/10 + 10 toe to bar

Wednesday
7 rounds for time (14min cut-off): 40 double unders + 20 DB Snatchs (10/10) + 10 push-ups (or HSPU)

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
3 rounds for time: 12 heavy thrusters + 15 pull-ups + 200m run. [if too cold, sub 200m row]

 

FOUNDATIONS

Workout 1
A. 5 sets:
Minute 1: Tempo Pull-ups [5sec lowering phase] 2-4reps OR Partial rep chin-ups from top down.
Minute 2: Tempo Standing DB Shoulder Press [4sec lowering phase] 5-8reps
Minute 3: 30sec Hollow Body Hold.
C. Group Metcon

Workout 2
A. Bulgarian Split Squat 3x6/side with 3sec lowering phase. Rest 30-45sec between sides
B. Split Stance Deadlift 3x8/side. Rest 30-45sec between sides
C. Group Metcon

Workout 3
A1. Chin-up Training:
5-6 sets (depending on time):
OPTION 1: Chin-ups 5-8reps
OPTION 2: Practice Lock-offs or Partial Reps
OPTION 3: Chest to Bar Bodyweight Rows 4-6reps
--rest 60-90sec between A1 and A2
A2. DB Bench Press
5x6-10reps
--rest 60-90sec between A2 and A1
B. Group Metcon

Workout 4
A. 4 sets with 30sec rest between exercises.
-LEFT Leg: Cossack Squats with goblet hold 8reps
-RIGHT Leg: Cossack Squats with goblet hold 8reps
-60sec rotating plank with 3sec hold in each position.
B. Sandbag Carry. 2 sets of 60-100m. Rest 2min between sets.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Goblet Bulgarian SS 4x15 (per leg)
B. Sandbag Squat 3x20 (as heavy as possible)
C. Group Metcon

Workout 2
A. Single Arm DB press: build up to a tough set of 5 for the day, start w/ weaker arm and match on stronger side. Then drop weight and 3x6-8
B. Strict Chin-ups (20, 30 or 40 reps) pick appropriate # and hit the rep goal in as few sets as possible
C. (optional) Deadbugs 2-3x8-10
D. Group Metcon

Workout 3
A. Single Leg RDL 3x12-15 (per leg)
B. Every 90sec for 7 rounds: Anderson Squat 5 reps
C. Group Metcon

Workout 4
A. 12min EMOM, min 1: 1 Arm DB row (right side) 12 reps, min 2: 1 Arm DB row (left side) 12 reps, min 3: 20-30 tempo pushups (add weight if needed)
B. Ab Wheel (20, 25 or 30 reps) pick appropriate # and hit the rep goal in as few sets as possible
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-DB Bench Press (3sec lowering phase) 8-12reps
-Tempo Chin-ups (3sec lowering phase) 6-8reps
B. Fat Grip Barbell Rows 4x8-10, rest 60-90sec between sets.
C. Group Metcon
D. Row 5KM @ 70%

Tuesday
Weightlifting Class with Mylene
*Finish with farmers walk: 3x60-100m, resting as needed.

Wednesday
Competition Class

A. Grace. 30x Clean and overhead for time 135/95 [8min cut-off]
--rest 6mins--

B. 20min AMRAP (track pace for each round):
-10 unbroken pull-ups (*scale # of reps)
-15 unbroken OH Squats (*scale load)
-200m run

Thursday
REST or Recovery:
15mins row at 50% pace.
15min bike @ 50% pace.

Friday
A. Front Squat (3sec lowering phase) 3x8-10reps
B. 3 sets, alternating, rest 60sec between exercises:
-Bulgarian Split Squats (3sec lowering phase) 8reps
-RDL x12 reps (use straps as needed)
-Barbell Hip Thrusts (2sec pause at top) 6-10reps
C. FBOMB

Saturday
A. 5 sets:
A1. DB Shoulder Press with 3sec lowering phase. 8-12reps, rest 60-90sec
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 60-90sec.
B. 3 sets alternating: Dumbbell Lateral Raise 3x10-15reps, rest 60sec, Wide grip lat pull down 10-15reps with 1sec pause at chest, rest 60sec
C. Aerobic Intervals
-10mins Row at sustainable pace.
-rest 5mins
-10mins Assault Bike at sustainable pace
-rest 5mins
-10mins Row at sustainable pace:

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3@75%, 2@80%, 2@85%, 1@90%, 2@85%, 2@80%
B. Front Squat 6@70%, 6@80%, 3@85%, 1@90%, 2x2-4@85%
C. Pause Front Squat 2x2 with 5sec pause

Workout 2
A. Jerk from rack. 5x3@85%
B. Push Press 6x2 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%
B. Clean & Jerk. 3@70%, 2@75%, 2x2@80%, 2x1@85%
C. Tempo Squat [50x2] lowering phase 6x3

Workout 4
A. Paused OH Squat (pause at top and bottom). 4x3 reps.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

 

POWERLIFTING TEAM 4/WEEK

DAY 1
A. Back Squat 80%x3x6
B. Front Squat 75-77.5%x3x6 (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 80%x4x6
C. 1 Arm DB Row 3x8
D. 3 sets, alternating: 10-12 DB lateral raises + 10-12 DB front raises

DAY 3
A. Deadlift 82%x3x5
B. Pause Deadlift 70%x3x5
C. GHR 3x10-12
D. 3 sets, alternating: 8-10 barbell curls + 10-12 tricep pushdowns

DAY 4
A. Widegrip Bench 77.5%x3x6
B. DB Incline 3x8-10
C. Pendlay Rows 3x6
D. Crucifix hold: one set for max time (aiming for 1min+)

 

POWERLIFTING TEAM 3/WEEK

 

A. Back Squat 80%x3x6
B. Bench Press 80%x3x6
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Deadlift 82%x3x5
B. Widegrip Bench 77.5%x3x6
C. 1 Arm DB Row 2x8
D. 2 sets, alternating: 10-12 DB lateral raises + 10-12 DB front raises

DAY 3
A. Front Squat 75-77.5%x2x6 (of FSQ max)
B. Pause Deadlift 70%x2x5
C. Pendlay Rows 2-3x6
D. DB Incline 2x8-10

Comment

Comment

Group Workouts for the Week of March 26 2018

GROUP CONDITIONING

Monday
A. Battling ropes: 30sec on, 60sec off: alternating waves, claps, snakes, claps, alternating waves. B. 4 sets: row 200m all out. rest 2-3min between sets

Tuesday
5 rounds for time: 20 KB swings + 20 walking lunges (10/10) holding the kettlebell (goblet style)

Wednesday
Fran (if you can do at least 8 pull-ups) or Modified Fran (21-15-9 on Thrusters, 15-12-9 for Burpees) *compare to Jan 4 2016, Jun 8 2016, Aug 30 2016

Thursday
18mins for quality: 5 tire flips + max chin-ups + 100m row for speed + 20-40sec L-Sit on Paralettes

Friday
Special Hours for Good Friday
Group Class (FBOMB Style!): 10am-11am
Open Gym: 11am-12noon
Closed: 12noon

Saturday
A. Team tire flips (back and forth). 3x60sec. B. Team sandbag carry relay. 5 gym lengths per person. C. 5min amrap: 5 burpees + 5 box jumps (step down).

 

FOUNDATIONS

Workout 1
A. Back Squat: Warm-ups: 2x8, rest 60sec.
B. 3 sets, alternating:
-Paused Back Squat 6 reps, rest 30sec
-Sandbag Squat, 8-12reps, rest 2mins
C. Group Metcon

Workout 2
A. Bench Press. Warm-up sets: 3x6, rest 45sec *use chalk on the bar to practice consistent touch point.
B. Tempo Bench Press (4sec lowering phase): 5x4-6reps, rest 90sec
C. Group Metcon

Workout 3
3 sets:
Min1: Barbell Row (palms up grip) x8 reps with 2sec pause at chest
Min 2: Single Leg RDL (right) weighted x10
Min 3: Single Leg RDL (left) weighted x10
Min 4: 30-40sec superman hold (weighted if possible)
Min 5: rest

Workout 4
A. 5 sets, alternating: DB Bench Press 10-12reps, rest 30sec, L-Sit Hold 20-30sec, rest 45-60sec
B. Handstand Hold. 2x60-90sec, rest as needed (if this is too easy, do 1-arm handstand hold)
C. Group Metcon
 

TRAINING-GENERAL

Workout 1
A. Back or Front Squat (your choice): to a 1RM
B. Snatch Grip RDL 2x5 (use 50-60% of deadlift 1RM)
C. Group Metcon

Workout 2
A. Bench Press or Strict Press (your choice): to a 1RM
B. DB Bench Press 2x6-10
C. Group Metcon

Workout 3
A. Deadlift or Trap Bar Deadlift: to a 1RM
B. Bulgarian SS (weighted) 2x8
C. Group Metcon

Workout 4
A. Floor Press (use barbell): build to a max set of 2 for the day, don’t go to failure, 2’s all the way up. If that feels good go for a heavy single
B. Chinups 5/3/1 (weighted) 1xAMRAP (bodyweight)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 2k Row time trial.
B. 5 sets, alternating, rest 60-90sec between exercises:
-DB Bench Press 8-12reps
-Tempo Chin-ups (3sec lowering phase) 6-8reps
C. Group Metcon
D. Fat Grip Barbell Rows 4x8-10, rest 60-90sec between sets.

Tuesday
Weightlifting Class with Mylene

Wednesday
Competition Class - TBD

Thursday
REST or Recovery:
30mins row at 60% pace.

Friday
A. Front Squat 3x6-8reps
B. 3 sets, alternating, rest 60sec between exercises:
-Bulgarian Split Squats (3sec lowering phase) 8reps
-RDL x12 reps (use straps as needed)
-Glute-Ham Raise 6-10reps
C. FBOMB

Saturday
A. 3 sets:
A1. Barbell Shoulder Press with 3sec lowering phase. 6-8reps, rest 20sec
A2. Barbell Push Press with 3sec lowering phase (at same weight) for AMRAP, rest 2mins.
B. Alternate Dumbbell Front Raise and Dumbbell Lateral Raise 3x10-15reps, rest 60sec
C. Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 4x1@75%, 2x2@80%, 2x2@85%
B. Front Squat. 5x2-4
C. Pause Front Squat 3x3 with 5sec pause

Workout 2
A. Jerk from rack. 5x2@85%
B. Push Press 5x3 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%, 2x2@75%, 2x2@80%
B. Clean from block. Build to a tough set of 2, then 2x3 @ 90% of that.
C. Tempo Squat [50x2] lowering phase 5x2-4
D. Clean Pulls 3x5

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x6 reps.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

 

POWERLIFTING TEAM 4/Week

DAY 1
A. Back Squat 75%x3x8
B. Front Squat 70-75%x2x8 (of FSQ max)
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. 30 Cable Back Flies
B. Bench Press 75%x3x8
C. 1 Arm DB Row 3x10
D. 3 sets, alternating: 10-12 DB lateral raises + 10-12 DB front raises

DAY 3
A. Deadlift 78%x3x5
B. Pause Deadlift 67.5%x3x5
C. GHR 3x10-12
D. 3 sets, alternating: 10 barbell curls + 10-12 tricep pushdowns

DAY 4
A. Widegrip Bench 75%x3x6
B. DB Incline 3x8-10
C. Pendlay Rows 3x8
D. Crucifix hold: one set for max time (aiming for 1min+)

 

POWERLIFTING TEAM 3/Week

DAY 1
A. Back Squat 75%x3x8
B. Bench Press 75%x3x8
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. Deadlift 78%x3x5
B. Widegrip Bench 75%x3x6
C. 1 Arm DB Row 2x10
D. 2 sets, alternating: 10-12 DB lateral raises + 10-12 DB front raises

DAY 3
A. Front Squat 70-75%x2x8 (of FSQ max)
B. Pause Deadlift 67.5%x2x5
C. Pendlay Rows 2-3x8
D. DB Incline 2x8-10

Comment

Comment

Group Workouts for the Week of March 19 2018

GROUP CONDITIONING

Monday
-DB Hang Clean + Overhead: 12-10-8-6-4-2
-Double Unders: 20 reps every set. (singles = 60)

Tuesday
4 sets: AMRAP in 3mins:
4 strict pull-ups
8 push-ups
16 box jumps
Rest 1.5mins between sets.

Wednesday
Every minute on the minute for 15mins:
minute 1: Row 15/10/7cals,
minute 2: 15 ball slams
minute 3: 15/10 burpees

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: ball slams
min 4: strict toe to bar (controlled lowering phase)

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

Workout 1
A. 5 sets:
Minute 1: Tempo Pull-ups [5sec lowering phase] 2-4reps OR Partial rep chin-ups from top down.
Minute 2: Tempo Standing DB Shoulder Press [4sec lowering phase] 5-8reps
Minute 3: 30sec Hollow Body Hold.
B. Group Metcon

Workout 2
A. Bulgarian Split Squat 3x15/side. Rest 30-45sec between sides
B. Split Stance Deadlift 3x15/side. Rest 30-45sec between sides
C. Group Metcon

Workout 3
A1. Chin-up Training:
5 sets:
OPTION 1: Chin-ups 5-8reps
OPTION 2: Practice Lock-offs or Partial Reps
OPTION 3: Chest to Bar Bodyweight Rows 4-6reps
--rest 60-90sec between A1 and A2
A2. DB Bench Press
5x6-10reps
--rest 60-90sec between A2 and A1
B. Group Metcon

Workout 4
A. 4 sets with 30sec rest between exercises.
-LEFT Leg: Cossack Squats with goblet hold 8reps
-RIGHT Leg: Cossack Squats with goblet hold 8reps
-60sec rotating plank with 3sec hold in each position.
B. Sandbag Carry. 2 sets of 60-100m. Rest 2min between sets.

C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 92-95%x3x1-2
B. Snatch Grip RDL 2x6 (use 45-55% of deadlift 1RM)
C. Group Metcon

Workout 2
A. Bench Press 93-96%x3x1-2
B. DB Bench Press 3x6-10
C. Group Metcon

Workout 3
A. Deadlift 92-95%x3x1
B. Bulgarian SS (weighted) 3x8
C. Group Metcon

Workout 4
A. Floor Press (use barbell) 4x2 ramping (aim to increase slightly from last week)
B. Chinups 3x2 (weighted) 1xAMRAP (bodyweight)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 5 sets:
-8 Back Squat @ 60-65%
-6-8 Ring Dips
-6-8 strict pull-ups
-rest 2mins.
B. Group Metcon
C. 2-3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
Weightlifting Class with Mylene
B. Deadlift 2x10-18 @ 60-65%. Rest as needed

Wednesday
A. 12mins:
8 DB Thrusters
8 chest to bar pull-ups
12/8cal bike

--rest 6mins--

B. 12min AMRAP
-6 burpee box jumps
-15 KB Swings
-12/10cal row


Thursday
A. 4x8min rowing erg. Goal is to get slightly faster each set. Rest 4 min between sets.
B. Complete 4 sets of 60-90sec of deadbugs. Rest as needed between sets.

Friday
Rest/Recovery Day

Saturday
CF OPEN 18.5

 

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3@65%, 2@70%, 2@75%, 2x2@80%
B. Front Squat. 3x4-6, do a bit more than last week.
C. Paused Front Squat 2x4 with 3sec pause More weight than last week

Workout 2
A. Jerk from rack. 5x3@80%
B. Push Press 3x4-6 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest. 4x2@70%, 4x1@75%, 3x1@80%
B. Clean from block Build to a tough set of 4, then 2x3 @ 90-95%.
C. Tempo Back Squat [50x2] lowering phase 3x4-6
D. Clean Pulls 3x4

Workout 4
A. 5reps.Paused OH Squat (pause at top and bottom). Build to a max, then 2x5 @ 85-90% of that.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

 

POWERLIFTING TEAM 3/WEEK

DAY 1
A. Front Squat 72-77%x3x8
B. 3ct Pause Bench 67.5%x3x8
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. Deadlift 75-80%x3x6
B. DB Bench 4x10
C. 1 Arm DB Row 3x10
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. Feet Up Bench 65%x3x8-10
B. Snatch Grip RDL 45-55%x2x6
C. 2 sets, alternating: 8 front raises + 8 lateral raises
D. Heavy KB Swing 60 total reps

 

POWERLIFTING TEAM 4/WEEK

DAY 1
A. Front Squat 72-77%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. Tempo Goblet (or sandbag) Squat 3x8 (4sec lowering, 1sec pause)
B. 3ct Pause Bench 67.5%x3x8
C. 1 Arm DB Row 3x10
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. Deadlift 75-80%x3x6
B. Snatch Grip RDL 45-55%x3x6
C. Heavy KB Swing 70 total reps

DAY 4
A. Feet Up Bench 65%x3x8-10
B. DB Incline 3x8-10
C. Pendlay Rows 3x8
D. 3 sets, alternating: 8 front raises + 8 lateral raises

Comment

Comment

Group Workouts for the Week of March 12 2018

GROUP CONDITIONING WORKOUTS

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 (or sub: bike 50/35)
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
A. Battling ropes:
30sec on, 60sec off: alternating waves, claps, snakes, claps, alternating waves.
B. 4 sets: row 200m all out. rest 2-3min between sets

 

FOUNDATIONS

Workout 1
A. Back Squat: Warm-ups: 2x8, rest 60sec.
B. 3 sets, alternating:
-Paused Back Squat 8 reps, rest 30sec
-Sandbag Squat, 8-12reps, rest 2mins
C. Group Metcon

Workout 2
A. Bench Press. Warm-up sets: 3x6, rest 60sec *use chalk on the bar to practice consistent touch point.
B. 3-4 sets (time depending, but aim for 4), alternating exercises:
B1. Tempo Bench Press (4sec lowering phase): 4-6reps, rest 60sec
B2. Tempo Chin-ups (4sec lowering phase); 4-6reps, rest 60-90sec
C. Group Metcon

Workout 3
3 sets:
Min1: Barbell Row (palms up grip) x8 reps with 2sec pause at chest
Min 2: Single Leg RDL (right) weighted x10
Min 3: Single Leg RDL (left) weighted x10
Min 4: 30-40sec superman hold (weighted if possible)
Min 5: rest

Workout 4
A. 4 sets, alternating: DB Bench Press 10-12reps, rest 30sec, L-Sit Hold 20-30sec, rest 45-60sec
B. Handstand Hold. 3x30-60sec, rest as needed (if this is too easy, do 1-arm handstand hold)
C. Group Metcon
 

TRAINING-GENERAL

Workout 1
A. Front Squat 88-91%x3x2-3
B. Snatch Grip RDL 2x8 (use 40-50% of deadlift 1RM)
C. Group Metcon

Workout 2
A. Strict Press 88-91%x3x2-3
B. DB Bench Press 3x8-10
C. Group Metcon

Workout 3
A. Deadlift 88-91%x3x2-3
B. Bulgarian SS (weighted) 3x10
C. Group Metcon

Workout 4
A. Floor Press (use barbell) 4x3 ramping (aim to increase slightly from last week)
B. Chinups 3x3 (weighted) 1xAMRAP (bodyweight)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 5 sets:
-30sec: Front Squats @ 55% (from rack)
-30sec HSPU
-60sec Bike
-rest 2mins.
B. Group Metcon
C. 2-3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x10-15 @ 60%. Rest as needed

Wednesday
A. 8mins:
10 reps Snatch 65/95
12/8cal bike

B. 8min AMRAP
-10 HSPU
-20 KB swings (overhead)

C. 8min AMRAP
-10 chest to bar pull-ups
-10 box jump overs

Thursday
A. Back Squat, set 1: 8reps, Set 2: 6 reps. Set 3: 4 reps.  *leave 1-2 reps in the tank on each set. Adjust load accordingly.
B. 4x6min rowing erg. Goal is to get slightly faster each set. Rest 3 min between sets.
C. Complete 4 sets of 60-90sec of deadbugs. Rest as needed between sets.

Friday
Rest/Recovery Day

Saturday
CF OPEN 18.4

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don't drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 2 more sets.
B. Front Squat 3x4-6
C. Paused Front Squat 2x5 with 4sec pause
D. Cross-Over Step-up 2x20/side

Workout 2
A. Jerk from rack. 5x2@80%
B. Push Press 3x4-6 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from block 3x3@75%
B. Clean from Block. Build to a tough triple, then 2x4@90% of that.
C. Back Squat 4x4-6, leave 2 reps in the tank
D. Bulgarian SS 2x10/side

Workout 4
A. 3 Paused OH Squat. Build to a max, then 2 sets @ 85-90% of that.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

 

 

POWERLIFTING TEAM x4/Week

DAY 1
A. Front Squat 70-75%x4x8
B. DB Bench 4x12
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. Tempo Goblet (or sandbag) Squat 4x8 (4sec lowering, 1sec pause)
B. 3ct Pause Bench 65%x4x8
C. 1 Arm DB Row 3x12
D. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. Deadlift 70-75%x3x8
B. Snatch Grip RDL 40-50%x3x8
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 front raises + 10 lateral raises

 

POWERLIFTING TEAM x3/Week

DAY 1
A. Front Squat 70-75%x3x8
B. 3ct Pause Bench 65%x3x8
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. Deadlift 70-75%x3x8
B. DB Bench 3x12
C. 1 Arm DB Row 3x12
D. 2 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. Feet Up Bench 62.5%x3x10
B. Snatch Grip RDL 40-50%x2x8
C. 2 sets, alternating: 10 front raises + 10 lateral raises
D. Heavy KB Swing 60 total reps

Comment

Comment

Group Workouts for the Week of March 5 2018

GROUP CONDITIONING

Monday
In teams of 2: each partner completing 7 rounds: 10 shuttles + 4 gym lengths farmers carry (17min cutoff)

Tuesday
5 rounds for time:
24 KB Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
12 Box Jumps

Wednesday
5 sets:
30sec Battling Ropes
30sec rest
30sec Row
30sec rest
30sec Burpees
30sec rest

Thursday
7mins AMRAP: overhead style 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
15 rounds for time: 3 chin-ups + 6 push-ups + 9 bodyweight squats (16min cut-off)

 

FOUNDATIONS

Workout 1
A. CHIN-UP TESTING: *If you can do unassisted chin-ups: do 1 set of as many reps as possible as a test. **If you can't do unassisted chin-ups: find a band that allows you do to 1-4reps. Record the band and # of reps.
B. 5 sets: Minute 1: Tempo Pull-ups [5sec lowering phase] 2-4reps
Minute 2: Tempo Standing DB Shoulder Press [4sec lowering phase] 5-8reps
Minute 3: 30sec Hollow Body Hold.
C. Group Metcon

Workout 2
A. Bulgarian Split Squat 3x12/side. Rest 30-45sec between sides
B. Split Stance Deadlift 3x12/side. Rest 30-45sec between sides
C. Group Metcon

Workout 3
A1. Chin-up Training: 5 sets: OPTION 1: Chin-ups 5-8reps OPTION 2: Practice Lock-offs or Partial Reps OPTION 3: Chest to Bar Bodyweight Rows 4-6reps --rest 60-90sec between A1 and A2
A2. DB Bench Press
5x6-10reps
--rest 60-90sec between A2 and A1
B. Group Conditoning

Workout 4
A. 4 sets with 30sec rest between exercises.
-LEFT Leg: Cossack Squats with goblet hold 8reps
-RIGHT Leg: Cossack Squats with goblet hold 8reps
-60sec rotating plank with 3sec hold in each position.
B. Sandbag Carry. 2 sets of 60-100m. Rest 2min between sets.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 85-88%x3x3
B. Snatch Grip RDL 2x8 (use 35-45% of deadlift 1RM)
C. Group Metcon

Workout 2
A. Bench Press 85-88%x3x3
B. DB Bench Press 3x10-12
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 3x3 (about an 9/10 difficulty)
B. Bulgarian SS (weighted) 3x12
C. Group Metcon

Workout 4
A. Floor Press (use barbell) 4x5 ramping (aim to increase slightly from last week)
B. Chinups 3x5 (weighted) 1xAMRAP (bodyweight)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 4 sets: 60sec per station:
-Bar muscle-ups (sub Chest to bar pull-ups)
-Box Jump Overs
-HSPU
-Bike
-rest 3mins.

B. Group Metcon

C. 2-3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
Weightlifting Class with Mylene

B. Deadlift 2x10-18 @ 60-65%. Rest as needed

Wednesday
A. 8mins:
6 reps Snatch 65/95
24 Double Unders

B. 8min AMRAP
-8HSPU
-16 box jump overs

C. 8min AMRAP
-10 chest to bar pull-ups
-15/10cals bike

Thursday
A. 3x10min rowing erg. Goal is to get slightly faster each set. Rest 4 min between sets.

B. Complete 4 sets of 60-90sec of deadbugs. Rest as needed between sets.

Friday
Rest/Recovery Day

Saturday
CF OPEN 18.3 @ 12noon

 

POWERLIFTING TEAM 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. Deadlift 65-70%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 TEAM 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. Deadlift 65-70%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 from blocks: 3x3 @ 85%
B. 3 sets: 3 Tempo Back Squat [5sec lowering phase] + 2 Normal Back Squat @75-85%
C. OH Squat 2x5 reps with 5sec pause @ top and @ bottom *focus on being upright and on shoulder position
D. 2-3 sets: band back flys 8-12reps + band external rotations 10-15reps/side + "A's" 8-12 reps. Rest as needed

Workout 2
A. 3 sets: 12 single leg RDL + 10 bulgarian split squat + 10-14 single arm DB rows/side with 1sec pause @ top + seated DB press 6-12 reps with 2sec pause at top.
B. 2 sets: barbell rows 10reps + front plank on rings 30-60sec + Chinese Plank 30-60sec
C. Group Metcon

Workout 3
A. Snatch. 10x1 EMOM @ 75-85%
B. clean and jerk. 3x3@70-80%
C. OH Squat. 3x5reps with 5 sec pause @ top and @ bottom. *focus on shoulder position
D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Workout 4
A. 1-2sets: ring rows with 2sec pause at top 6-10reps + Back Flys 10-15reps
B. Bench Press 6x2 @ 85-90%
C. 2 sets: DB Floor Press 8-12reps + half kneeling trap-3 raise
D. Group Metcon

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Group Workouts for the Week of Feb 26 2018

GROUP CONDITIONING

Monday
Team Workout, complete 6 rounds each:
-Bike 15/9cals
-15 KB Swings

Tuesday
For time:
-40 wall ball
-80 double unders
-30 wall ball
-60 double unders
-20 wall ball
-40 double unders

Wednesday
6 rouds for time:
-5 chin-ups
-10 push-ups
-20 plank shoulder touches
-20 bodyweight walking lunges
 

Thursday
Part A. Turkish Get-ups
5mins of warm-up/technique practice.
5min AMRAP alternating 4/side
*If new, can do TGU Sit-ups

B. 5min AMRAP:
10 box jumps (step down) + 10 ball slams

Friday
FBOMB FRIDAY!

Saturday
15 rounds for time: 3 chin-ups + 6 push-ups + 9 bodyweight squats (16min cut-off)

 

FOUNDATIONS

Workout 1
A. Back Squat: Warm-ups: 2x8, rest 60sec.
B. 3 sets, alternating:
-Paused Back Squat 6 reps, rest 30sec
-Sandbag Squat, 8-12reps, rest 2mins
C. Group Metcon

Workout 2
A. Bench Press. Warm-up sets: 3x6, rest 60sec *use chalk on the bar to practice consistent touch point.
B. Tempo Bench Press (4sec lowering phase): 4x6-8reps
C. Group Metcon

Workout 3
3 sets:
Min1: Barbell Row (palms up grip) x8 reps with 2sec pause at chest
Min 2: Single Leg RDL (right) weighted x10
Min 3: Single Leg RDL (left) weighted x10
Min 4: 30-40sec superman hold (weighted if possible)
Min 5: rest

Workout 4
A. 4 sets, alternating: DB Bench Press 10-12reps, rest 30sec, L-Sit Hold 20-30sec, rest 45-60sec
B. Handstand Hold. 3x30-60sec, rest as needed (if this is too easy, do 1-arm handstand hold)
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 83-85%x3x5
B. Snatch Grip RDL 2x8 (use 30-40% of deadlift 1RM)
C. Group Metcon

Workout 2
A. Strict Press 83-85%x3x5
B. DB Bench Press 3x12-15
C. Group Metcon

Workout 3
A. Deadlift 83-85%x3x5
B. Bulgarian SS (weighted) 3x15
C. Group Metcon

Workout 4
A. Floor Press (use barbell) 4x5 ramping (start around 70%)
B. Chinups 3xAMRAP (weighted if more than 10 reps)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 3 sets: 60sec per station:
-Rowing (cals)
-Bar muscle-ups or Chest to bar pull-ups
-Cluster (clean into thruster) 135/95
-Box Jump Overs
-HSPU
-rest 3mins.
B. Group Metcon
C. 3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
Weightlifting Class with Mylene
B. Deadlift 2x10-18 @ 60-65%. Rest as needed

Wednesday
A. Kipping HSPU Practice
B. 8mins: Clean Warm-up:
C. 8min AMRAP
-5 Squat Cleans 155-95
-6 bar-over-burpees
-30 Double Unders
D. 6mins AMRAP:
-6 HSPU
-6 Chest to bar pull-ups
-12 KB Swings (overhead)

Thursday
A. 4x6min rowing erg. Goal is to get slightly faster each set. Rest 4 min between sets. B. Complete 3 sets of 60-90sec of deadbugs. Rest as needed between sets.

Friday
Rest/Recovery Day

Saturday
CF OPEN 18.2 @ 12noon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks: 3x4 @ 75-80%
B. 3 sets: 2 Tempo Back Squat [5sec lowering phase] + 2 Normal Back Squat @75-85%
C. Paused Back Squat. 1xmax quality reps @ 75%
D. OH Squat 2x5 reps with 5sec pause @ top and @ bottom *focus on being upright and on shoulder position
E. 2-3 sets: band back flys 8-12reps + band external rotations 10-15reps/side + "A's" 8-12 reps. Rest as needed

Workout 2
A. 3 sets: 10 single leg RDL + 8 bulgarian split squat + 10-14 single arm DB rows/side with 1sec pause @ top + seated DB press 6-12 reps with 2sec pause at top.
B. 2 sets: barbell rows 10reps + front plank on rings 30-60sec + Chinese Plank 30-60sec
C. Group Metcon

Workout 3
A. Snatch. 1 hang snatch + 1 snatch. 4 sets @ 75-85%
B. clean and jerk. 2x2@80%
C. OH Squat. 3x5reps with 5 sec pause @ top and @ bottom. *focus on shoulder position
D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Workout 4
A. 1-2sets: ring rows with 2sec pause at top 6-10reps + Back Flys 10-15reps"
B. Bench Press 4x2-4
C. 2 sets: DB Floor Press 8-12reps + half kneeling trap-3 raise
D. Group Metcon

 

3/WEEK POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x5 (3sec pause)
B. Squat to 95%x1
C. Bench Press to 95%x1
D. Deadlift to 90%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

 

4/WEEK POWERLIFTING TEAM

DAY 1
NOTES: use this day to practice commands
A. Squat 83%x2x2, 88-95%x1-2x1
B. Competition pause bench (2ct roughly) 90-95%x1, 85%x2
C. Deadlift 85%x1

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!

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Group Workouts for the Week of Feb 19 2018

GROUP CONDITIONING
 

Monday
*Family Day: Group Class at 10am-11am. Open Gym from 11am-12noon.

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

Wednesday
2 sets for time:
-750/600m row OR 40/28cals
-20 knee to elbow
-20 walking lunges with dumbbells at side

Thursday
15mins for quality: 4 l-pull-ups + 5 HSPU + 6 tire flips + 7 sand bag squats

Friday
FBOMB FRIDAY!

Saturday
5 rounds for time with 15min cut-off: 15 push-ups + 10 dumbbell hang power cleans + 10 DB Front Squats
**AND DON't FORGET ABOUT OUR PARTY TONIGHT at 8pm!**

 

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. Back Squat 80-83%x3x5
B. GHR or Heavy KB swing 3x8-10
C. Group Metcon

Workout 2
A. Bench Press 80-83%x3x5
B. Seated DB Press 3x8
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 3x5 (about an 8/10 difficulty)
B. Single leg Skater Squat 2-3x10-12 (to box if needed)
C. Group Metcon

Workout 4
A. DB Floor Press (pause top and bottom) 3x8-10
B. 2-3 sets: 8 DB rows + 8 lat pulldowns + 8 lateral raises + 8 pec flies
C. Group Metcon

 

TRAINING-COMPETITION

*It's the first week of the CrossFit Open! 

Monday
A. 2mins per station:
-double unders
-ring muscle-ups
-Clean and Jerk (Groud to shoulder to overhead) 135/95
-Row for cals
-HSPU

B. Group Metcon
C. 3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
Weightlifting Class with Mylene

B. Deadlift 2x10-18 @ 60-65%. Rest as needed

Wednesday - COMP CLASS
A. Snatch cycling practice: 6x4 every 90sec.

B. 7mins AMRAP:
-4 snatch at 145/125/105/85 (pick a fairly tough weight)
-6 OH Squats
-8 burpee box jump overs


C. 6mins AMRAP:
-12 KB Swings (overhead)
-8 chest to bar pull-ups

Thursday
A. 3x10min erg. Goal is to get slightly faster each set. Rest 5 min between sets.

B. Complete 3 sets of 60-90sec of deadbugs. Rest as needed between sets.

Friday
Rest/Recovery

Saturday
CF Open Workout

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks: 3x3 @ 75-80%
B. Tempo Back Squat [5sec lowering phase] 3x3@75-80%
C. Paused Back Squat. 2x5@70%
D. Snatch Pick-up Drill 2x5@max snatch weight
E. band external rotations 3x10-15reps/side

Workout 2
A. 3 sets: 10 single leg RDL + 6 bulgarian split squat + 10-14 single arm DB rows/side with 1sec pause @ top + seated DB press 8-12 reps
B. 2 sets: barbell rows 10reps + front plank on rings 30-60sec + Chinese Plank 30-60sec
C. Group Metcon

Workout 3
A. Snatch. 2 hang snatch + 1 snatch. 4 sets @ 70-80%
B. 1 clean + 3 jerk. 4 sets @ 80%
C. OH Squat. 3x5reps with 5 sec pause @ top and @ bottom. *focus on shoulder position
D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Workout 4
A. 2sets: Back Flys 10-15reps + 10 "A's"
B. Bench Press 3x4-6
C. DB Floor Press 2x8-12reps
D. Group Metcon

 

3/WEEK POWERLIFTING TEAM

DAY 1
A. Deadlift 1@90%, 1@95%, 1@97.5%
B. 3ct Paused Squat 2x2@80-83%
C. 1 Arm DB Row 3x5
D. 2 sets each: 8 hammer curls + 8-10 tricep pushdowns + 8 DB Front Raises

DAY 2
A. Squat 1@90%, 1@95%, 1@97.5%
B. Bench Press 1@90%, 1@95%, 1@97.5%
C. 2 sets, alternating: 8 Lateral Raises + 12 Cable Back Flies + 8 Pec Flies

DAY 3
A. CG Bench 86%x3x3
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 2x3@85%
C. DB Incline bench 2x8
D. 2 sets, alternating: 8-10 GHR + 8-10 Lat Pulldowns

 

4/WEEK POWERLIFTING TEAM

DAY 1
A. Deadlift 1@90%, 1@95%, 1@97.5%
B. 3ct Paused Squat 3x2@80-83%
C. 1 Arm DB Row 4x5
D. Pullups 2x3 (weighted) 2xAMRAP

DAY 2
A. Bench Press 1@90%, 1@95%, 1@97.5%
B. Long (4-5ct) Pause Bench 3x3@77.5-80%
C. Yates Row 3x5
D. 3 sets each: 8 hammer curls + 8-10 tricep pushdowns + 8 DB Front Raises

DAY 3
A. Squat 1@90%, 1@95%, 1@97.5%
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 3x3@85%
C. 3 sets, alternating: 8-10 GHR + 8-10 Lat Pulldowns

DAY 4
A. CG Bench 86%x3x3
B. DB Incline bench 3x8
C. 3 sets, alternating: 8 Lateral Raises + 12 Cable Back Flies + 8 Pec Flies
D. Ab Wheel 30 total reps

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Group Workouts for Feb 12 2018

GROUP CONDITIONING

Monday
Part A: 7sets Row 40sec, rest 20sec.
--rest 2min--
Part B: 7min AMRAP: 4 shuttles + 6 wall ball

Tuesday
8min amrap: DB Hang Power Cleans 12 reps + 10 box jumps

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

Thursday
16mins for quality: 2 laps of gym sandbag carry + 20-30sec L-sit on paralettes + 6-10 HSPU

Friday
FBOMB FRIDAY!

Saturday
Team Workout (relay style). 6 sets each. rotate each round: 10cals assault bike + 20 ball slams

 

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. Front Squat 78-80%x3x6
B. GHR or Heavy KB swing 3x10
C. Group Metcon

Workout 2
A. Bench Press 78-80%x3x6
B. Seated DB Press 3x8-10
C. Group Metcon

Workout 3
A. Tempo Deadlift (3-5sec lowering) 3x6 (use around 75-78%)
B. Single leg Skater Squat 2-3x8-12 (to box if needed)
C. Group Metcon

Workout 4
A. DB Floor Press (pause top and bottom) 3x10-12
B. 2-3 sets: 8 DB rows + 8 lat pulldowns + 8 lateral raises + 8 pec flies
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 10 ring muscle-ups + 15 cleans @ 135 + 20 HSPU + 40cals row + 20HSPU + 15 cleans + 10 bar muscle-ups
B. Group Metcon
C. 3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x12-18 @ 55-60%. Rest as needed

Wednesday
A. Kipping HSPU Practice

B. Snatch Cycling Practice
7x5 Every 90sec: 95/75/55

C. 12mins AMRAP:
-6 snatch 115/75
-8 toe to bar
-10 bar facing burpees

Thursday
A. Gymnastic skill work:
12mins every 60sec.
Segment 1: 4-5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-2-sec
B. Aerobic Session at 65% pace. 3xBike 5min. Row 5min
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Front Squat Build to a 5RM for the day
B. Clusters (i.e. Clean into Thruster). 10,8,6 Rest 2-3mins
C. FBOMB
D. 2 sets: Weighted GHD Hip Extensions. 12reps with 4sec pause at top
E. 2 sets: 60sec of deadbug exercise maintaining hollow body, controlled tempo

Saturday
A. 2 sets:
-Row 1000m
-15 toe to bar
-15 push press @ 65/95lbs/115
---rest 5mins---
B. 2 sets:
-Bike 25/18cals
-15 chest to bar pull-ups
-15 OH Squats 65/95/115
C. Group Metcon [optional]
D. 20 strict toe to bar. Rest as needed


WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks: 4x4 @ 70-75%
B. Tempo Back Squat [5sec lowering phase] 4x5@70-75%
C. Snatch pull 2x5@80%
D. band external rotations 3x10-15reps/side

Workout 2
A. 4 sets: 12 single leg RDL + 10 bulgarian split squat + 10 single arm half-kneeling band row with 5 sec pause + 10-15 landmine press
B. front plank on rings 3x30-60sec
C. Group Metcon

Workout 3
A. Snatch every 2mins. 5x3@75%
B. Clean + Jerk. 5x2 @ 75-85%, every 2min
C. 2 Paused Front Squat + 2 front squat. 5 sets
D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Workout 4
A. 2sets: Back Flys 10-15reps + trap-3 raise with band 10-15reps.
B1. Bench Press 6,4,2,6
B2. Ring Rows, max reps with 2sec pause @ top
C. Group Metcon

 

POWERLIFTING TEAM (4/week)

DAY 1
A. Deadlift 80%x3, 85%x2, 90%x1 (this should be fairly easy)
B. 3ct Paused Squat 3x3@77-80%
C. 1 Arm DB Row 4x6
D. Pullups 3x3 (weighted) 2xAMRAP

DAY 2
A. Bench Press: 3RM or 92%xAMRAP
B. Long (4-5ct) Pause Bench 3x4@75%
C. Yates Row 3x6-8
D. 3 sets each: 10 hammer curls + 10-12 tricep pushdowns + 10 DB Front Raises

DAY 3
A. Squat: 3RM or 92%xAMRAP
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 3x5@75-80%
C. 3 sets, alternating: 10-12 GHR + 10-12 Lat Pulldowns

DAY 4
A. CG Bench 81%x3x5
B. DB Incline bench 3x8-10
C. 3 sets, alternating: 10 Lateral Raises + 12 Cable Back Flies + 10 Pec Flies
D. Ab Wheel 30 total reps

 

POWERLIFTING TEAM (3/week)

DAY 1
A. Deadlift 80%x3, 85%x2, 90%x1 (this should be fairly easy)
B. 3ct Paused Squat 2x3@77-80%
C. 1 Arm DB Row 3x6
D. 2 sets each: 10 hammer curls + 10-12 tricep pushdowns + 10 DB Front Raises

DAY 2
A. Squat: 3RM or 92%xAMRAP
B. Bench Press: 3RM or 92%xAMRAP
C. 2 sets, alternating: 10 Lateral Raises + 12 Cable Back Flies + 10 Pec Flies

DAY 3
A. CG Bench 81%x3x5
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 2x5@75-80%
C. DB Incline bench 2x8-10
D. 2 sets, alternating: 10-12 GHR + 10-12 Lat Pulldowns

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Group Workouts for the Week of Feb 5 2018

GROUP CONDITIONING

Monday
A. Partner workout, teams of 2 in a relay format: 5 sets each: 15 wall ball + 250m row

Tuesday
5 sets: 30sec battling ropes, 30sec rest, 30sec assault bike, 30sec rest, 30sec ball slams, 30sec rest.

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

Thursday
15min for quality: 30-50reps/side single leg skips + 10 strict toe to bar + 15 KB Swings

Friday
FBOMB Friday!

Saturday
6 rounds for time (15min cut-off): 1 lap pinch grip farmers walk + 10 thrusters with ball slam ball + 30 double unders

 

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. Back Squat 75-79%x3x6
B. GHR or Heavy KB swing 3x12
C. Group Metcon

Workout 2
A. Strict Press 75-79%x3x6
B. Seated DB Press 3x10
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 3x6 (about a 8/10 difficulty)
B. Single leg Skater Squat 2-3x8-10 (to box if needed)
C. Group Metcon

Workout 4
A. DB Floor Press (pause top and bottom) 3x12-15
B. 2-3 sets: 10 DB rows + 10 lat pulldowns + 10 lateral raises + 10 pec flies
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 2 sets: 5mins work, 5mins rest:
5 ring muscle-ups + 10 HSPU + 15/10cals row
B. Group Metcon
C. 3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
Weightlifting Class with Mylene
B. Deadlift 2x12-15 @ 55-60%. Rest as needed

Wednesday
A. 5sets every 3mins
6 Cleans (any style) 165/135/95
6 Chest to bar pull-ups
30 double unders

B. 20-15-10-5
Row cals + Thrusters (95/65)

Thursday
A. Gymnastic skill work:
12mins every 60sec.
Segment 1: 4-5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-2-sec
B. Aerobic Session at 65% pace. 3xBike 5min. Row 5min
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Front Squat 2x1.1.1.1, rest 15sec insdie cluster. Rest 3mins.
B. Snatch. 10,8,6 Rest 2-3mins
C. FBOMB
D. 2 sets: Weighted GHD Hip Extensions. 12reps with 4sec pause at top
E. 2 sets: 60sec of deadbug exercise maintaining hollow body, controlled tempo

Saturday
A. 2 sets:
-Row 500m
-15 toe to bar
-15 push press @ 65/95lbs/115
---rest 5mins---
B. 2 sets:
-Bike 20/15cals
-15 chest to bar pull-ups
-15 OH Squats 65/95/115
C.Group Metcon
D. 20 strict toe to bar. Rest as needed

 

WEIGHTLIFTING STREAM

Workout 1
A. 2 high hang snatch + 1 hang (from just above knee) snatch. 4 sets @ 70-75%
B. Back Squat 8,6,4,8
C. Clean Pull 3x5@85%

Workout 2
A. 4 sets: 12 single leg RDL + 10 bulgarian split squat + 10 single arm half-kneeling band row with 5 sec pause + 10-15 landmine press
B. front plank on rings 3x30-60sec
C. Group Metcon

Workout 3
A. Snatch every 2mins. 5x3@70%
B. Clean + 3 Jerk. 5 sets @ 70-80%, every 2min
C. Front Squat 3x4-6@75-80%
D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Workout 4
A. 2sets: Back Flys 10-15reps + trap-3 raise with band 10-15reps.
B1. Bench Press 8,6,4,8
B2. Ring Rows, max reps with 2sec pause @ top
C. Group Metcon

 

4-DAY/WEEK POWERLIFTING TEAM

A. Deadlift: 3RM or 92%xAMRAP
B. 3ct Paused Squat 3x4@74-77%
C. 1 Arm DB Row 4x6-8
D. Pullups 3xAMRAP

DAY 2
A. Bench 5x3@70%, 3x2@75,80,85%
B. Long (4-5ct) Pause Bench 3x5@72.5%
C. Yates Row 3x8
D. 3 sets each: 12 hammer curls + 12-15 tricep pushdowns + 12 DB Front Raises

DAY 3
A. Squat 5x3@70%, 3x2@75,80,85%
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 4x5@65-70%
C. 3 sets, alternating: 12 GHR + 12-15 Lat Pulldowns

DAY 4
A. CG Bench 79%x3x6
B. DB Incline bench 3x10-12
C. 3 sets, alternating: 12 Lateral Raises + 15 Cable Back Flies + 12 Pec Flies
D. Ab Wheel 30 total reps

 

3-DAY/WEEK POWERLIFTING TEAM

DAY 1
A. Deadlift: 3RM or 92%xAMRAP
B. 3ct Paused Squat 2x4@74-77%
C. 1 Arm DB Row 2-3x6-8
D. 2 sets each: 12 hammer curls + 12-15 tricep pushdowns + 12 DB Front Raises

DAY 2
A. Squat 3x3@70%, 2x2@80,85%
B. Bench 3x3@70%, 2x2@80,85%
C. 2 sets, alternating: 12 Lateral Raises + 15 Cable Back Flies + 12 Pec Flies

DAY 3
A. CG Bench 79%x3x6
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 2x5@65-70%
C. DB Incline bench 2x10-12
D. 2 sets, alternating: 12 GHR + 12-15 Lat Pulldowns

Comment

Comment

Group Conditioning Workouts for the Week of Jan 29 2018

GROUP CONDITIONING

Monday
Team workout, with 1 team member working at a time:
-4min row for cals
-3min burpees for reps
-2 min chin-ups
-3min shuttles
-4 min assult bike for cals.

Tuesday
14min amrap: 1-arm KB swings 12/12 + 1 lap pinch grip farmers walk + split stance wall ball 10/10 + 10 toe to bar

Wednesday
In teams of 2: each partner completing 7 rounds: 12 ball slams + 10 shuttles (16min cutoff)

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

Friday
FBOMB!

Saturday
14 rounds for time: 3 chin-ups + 6 push-ups + 9 bodyweight squats (12min cut-off)

 

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 72-75%x3x8
B. GHR or Heavy KB swing 3x15
C. Group Metcon

Workout 2
A. Bench Press 72-75%x3x8
B. Seated DB Press 3x12
C. Group Metcon

Workout 3
A. Tempo Deadlift (3-5sec lowering) 3x6 (about a 7/10 difficulty)
B. Single leg Skater Squat 2-3x6-8 (to box if needed)
C. Group Metcon

Workout 4
A. DB Floor Press (pause top and bottom) 3x15
B. 2-3 sets: 12 DB rows + 12 lat pulldowns + 12 lateral raises + 12 pec flies
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 3 sets: 4mins work, 5mins rest:
5 ring muscle-ups + 8 HSPU + 15/10cals bike
*do bar muscle-ups in set 2.
B. Group Metcon
C. 3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
Weightlifting Class with Mylene
B. Deadlift 2x15-20 @ 50-55%. Rest as needed

Wednessday
A. Thruster Ladder. Every 2.5mins
10-12reps
6-8 reps
2-4 reps
6-8 reps
10-12 reps

B. 2x5mins wth 5min rest between sets:
-20m walking lunges with DBs (front rack)
-10 DB Hang Power Clean
-10 HSPU (sub normal push-ups if needed)

Thursday
A. Gymnastic skill work:
12mins every 60sec.
Segment 1: 4-5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-2-sec
B. Aerobic Session at 65% pace. 3xBike 5min. Row 5min
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Front Squat 2x1.1.1.1 rest 15sec inside cluster. Rest 3min between sets. Goal is to add weight from last week,
B. Clean. 8,6,6,4 Rest 2-3mins
C. FBOMB
D. 2 sets: Weighted GHD Hip Extensions. 12reps with 4sec pause at top
E. 2 sets: 60sec of deadbug exercise maintaining hollow body, controlled tempo

Saturday
A. 2 sets, rest 3min between sets:
-Row 500m
-15 toe to bar
-15 push press @ 65/95lbs/115
B. 2 sets, rest 3min between sets:
-Bike 20/15cals
-15 chest to bar pull-ups
-15 OH Squats 65/95/115
C.Group Metcon
D. 20 strict toe to bar. Rest as needed

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch: High Hang. 3x4 @ 60-65%
B. Back Squat 3x3@85%
C. Above Paralell paused squat 1x4 @ 75%
D. Snatch Pull 2x5@70%

Workout 2
A. 2 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 10/side + single leg RDL 12 reps. rest as needed
B. Tempo Bench Press [4sec lowering phase] 3x3 @ 80-85%
C. Group Metcon

Workout 3
A. Snatch 6x2 EMOM @ 70%
B. Clean & Jerk 5x1 EMOM @ 75%
C. Front Squat 2x6@75%
D. 3 sets: max l-sit + paralette swing throughs 5-10 + back flys 10-20 + 1/2 kneeling trap-3 raise 10-20 reps + band external rotations 10-20/side

Workout 4
A. 4 sets: Landmine Press 6-10reps + Max Chin-ups [4sec lowering phase]
B. 2-3 sets: 60sec front plank (weighted) + 45-60sec Chinese plank.
C. Group Metcon

 

4-DAY/WEEK POWERLIFTING TEAM

DAY 1
A. Deadlift 6x2@75%, 2x1@85%
B. 3ct Paused Squat 3x5@72-75%
C. 1 Arm DB Row 4x8
D. Pullups 3xAMRAP

DAY 2
A. Bench Press: 5RM or 87%xAMRAP
B. Pause 1" above the chest Bench 3x4@85%
C. Yates Row 3x8
D. 3 sets each: 8 hammer curls + 12 tricep pushdowns + 8 DB Front Raises

DAY 3
A. Squat: 5RM or 87%xAMRAP
B. Pause Deadlift (pause 1" off ground) 3x5@67.5-72.5%
C. 3 sets, alternating: 8 GHR + 8-10 Lat Pulldowns

DAY 4
A. CG Bench 76%x3x8
B. DB Floor Press w/ Pause Top & Bottom 3x8
C. 3 sets, alternating: 8 Lateral Raises + 15 Cable Back Flies + 8 Pec Flies
D. Ab Wheel 30 total reps

 

3-DAY/WEEK POWERLIFTING TEAM

DAY 1
A. Squat: 5RM or 87%xAMRAP
B. Bench Press: 5RM or 87%xAMRAP
C. 2 sets, alternating: 8 Lateral Raises + 15 Cable Back Flies + 8 Pec Flies

DAY 2
A. Deadlift 4x2@75%, 2x1@85%
B. 3ct Paused Squat 2x5@72-75%
C. 1 Arm DB Row 2-3x8
D. 2 sets each: 8 hammer curls + 12 tricep pushdowns + 8 DB Front Raises

DAY 3
A. CG Bench 76%x3x8
B. Pause Deadlift (pause 1" off ground) 2x5@67.5-72.5%
B. DB Floor Press w/ Pause Top & Bottom 2x8
C. 2 sets, alternating: 8 GHR + 8-10 Lat Pulldowns

Comment

Comment

Group Workouts for the Week of Jan 22 2018

GROUP CONDITIONING

Monday
6 sets: Every 2mins, complete 10 burpees + 10 balls slams. Record your time to complete each set, then add it up at the end.

Tuesday
5 rounds (14min time-cap): split stance wall ball (8 per side) + 1-arm KB swing 10/side (ensure proper bracing & anyone with a history of back problems and/or who can't pass the torsion control test yet, do 20 standard KB swings) + row/bike 10cals

Wednesday
5 sets: 40sec battling ropes, rest 20sec, 40sec rowing, 20sec rest, 40sec toe to bar, 20sec rest.

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: 10-15 sandbag squats
min 4: double unders

Friday
FBOMB FRIDAY

Saturday
Closed for Dan Green Powerlifting Seminar

 

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
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat: 90/95/97.5%x1, if feeling good go for a 1RM
B. Walking Lunges 2x10/10
C. Group Metcon

Workout 2
A. Push Press: build to a 1RM, then 90%x2x2
B. 2 sets, alternating: 10 single arm DB row + 6-10 sandbag or slam ball press
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 1x15
B. Deadlift: build to a 1RM
C. Group Metcon
D. (if time) 40 tough reps KB swing

Workout 4
A. Bench Press: 90/95/97.5%x1, if feeling good go for a 1RM
B. Weighted Chin Ups 8x1 every 45-60sec
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A.4 sets: 3mins work, 3mins rest:
3 ring muscle-ups + 5 HSPU + 10 box jumps
B. Group Metcon
C. 3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
Weightlifting Class with Mylene

B. Deadlift 2x15-20 @ 50%. Rest as needed

Wednesday
A.
2x5mins: rest 5min between sets:
20 toe to bar
50 double unders
10 squat cleans 185/155/135/95/85

B. Every 3.5mins x5 sets.
10 deadlifts
20 wall ball
30/20cal row

Thursday
A. Gymnastic skill work:
12mins every 60sec.
Segment 1: 4-5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-2-sec
B. Aerobic Session at 65% pace. 3xBike 5min. Row 5min
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Snatch. Work to a 8,6,4 Rest 2-3mins
B. Front Squat 2x1.1.1.1
*hard sets with 1-2 reps in the tank

C. FBOMB

D. 2 sets: Weighted GHD Hip Extensions. 12reps with 4sec pause at top
E. 2 sets: 60sec of deadbug exercise maintaining hollow body, controlled tempo

Saturday
A. 4 sets, rest 3min between sets:
-Row 500m
-15 chest to bar pull-ups
-15 push press @ 65/95lbs/115
B. Group Metcon
C. 25 strict toe to bar. Rest as needed

 

 

POWERLIFTING TEAM

DAY 1
A. Deadlift 2x3 then 1xAMRAP @82-85% (stop 1 rep shy of failure)
B. 3ct Paused Squat 3x6@70-72%
C. 1 Arm DB Row 4x10
D. Pullups 3xAMRAP

DAY 2
A. Bench Press 3x3@85-88%
B. Pause 1" above the chest Bench 3x5@82%
C. Yates Row 3x10
D. 3 sets each: 10 hammer curls + 15 tricep pushdowns + 10 DB Front Raises

DAY 3
A. Back Squat 3x3@85-88%
B. Pause Deadlift (pause 1" off ground) 3x5@65-70%
C. 3 sets, alternating: 10 GHR + 10-12 Lat Pulldowns

DAY 4
A. CG Bench 74%x3x8
B. DB Floor Press w/ Pause Top & Bottom 3x10
C. 3 sets, alternating: 10 Lateral Raises + 15 Cable Back Flies + 10 Pec Flies
D. Ab Wheel 30 total reps

 

MODIFIED (3/day Week) POWERLIFTING TEAM

DAY 1
A. Back Squat 2x3@85-88%
B. Bench Press 3x3@85-88%
C. 2 sets, alternating: 10 Lateral Raises + 15 Cable Back Flies + 10 Pec Flies

DAY 2
A. Deadlift 2x3 then 1xAMRAP @82-85% (stop 1 rep shy of failure)
B. 3ct Paused Squat 2x6@70%
C. 1 Arm DB Row 3x10
D. 2 sets each: 10 hammer curls + 15 tricep pushdowns + 10 DB Front Raises

DAY 3
A. CG Bench 74%x3x8
B. Pause Deadlift (pause 1" off ground) 2x5@65-70%
C. DB Floor Press w/ Pause Top & Bottom 2x10
C. 2 sets, alternating: 10 GHR + 10-12 Lat Pulldowns

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch technique work: high hang + mid hand + from floor. 7 sets @ 60%.
B. Back Squat 4x4-6 @ 80%
C. Above paralell pased squat 2x6 [3sec pause]
D. Deadlift 3x4-6 *leave a couple reps in the tank

Workout 2
A. 3 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 15/side + single leg RDL 12 reps. rest as needed
B. Tempo Bench Press [4sec lowering phase] 4x2-4 @ 85%
C. Group Metcon

Workout 3
A. 6 sets: 2 Snatch from block + 1 paused OH Squat
B. 4 sets: 2 clean + 1 front Squat + 1 jerk
C. 4 sets: 4-6 front squats @ 80%
D. 3 sets: max l-sit + paralette swing throughs 5-10 + back flys 10-20 + 1/2 kneeling trap-3 raise 10-20 reps + band external rotations 10-20/side

Workout 4
A. 4 sets: Landmine Press 6-10reps + Max Chin-ups [4sec lowering phase]
B. 3 sets: DB shoulder Press 8-12 + max ring rows
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Jan 15 2018

GROUP CONDITIONING

Monday
12mins AMRAP, climbing the ladder. 3 KB Swing + 3 wall ball + 15 double unders. Continue with 4 KBS + 4 Wall Ball + 15 DU. Skipping stays the same. KBS and WB increase by one each time.

Tuesday
A. In 3minutes: 500/400m row OR 30/18cals assault bike + AMRAP burpees in remaining time. Rest 2mins. 4 sets. Your score is the total # of burpees completed.

Wednesday
4 sets for reps: 60sec shuttles, 30sec rest, 60sec double unders, 30sec rest, 60sec DB knee to overhead (hang power clean + push press), rest 30sec

Thurday
A. 3 sets (rest 2-3mins): max distance sandbag carry. Go heavy & as long as possible!
B. 8mins for quality: 6 reps slam ball tos over the chin-ups bar (throw/toss any style)+ 6 toe to bar with slow lowering phase + 6/6 walking lunges with slam ball

Friday
FBOMB FRIDAY!

Saturday
7min amrap: 7 box jumps (step down) + 7 Wall ball

 

FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x6-8reps, 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 5RM. 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 10reps
Minute 2: Left leg Reverse Lunge t Squat 6-8 with 4sec lowering phase
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 8-12reps (controlled tempo)
Min 2: Lat Pull Down 8-12 reps (1sec pause at chest)
Min 3: Strict Toe to Bar (or knee to chest) 6-10reps, with controlled lower ing phase
Min 4: Rest.
B. Group Metcon

 

 

TRAINING-GENERAL

Workout 1
A. Back Squat 75/80/85%x1, 90%xAMRAP
B. Walking Lunges 2x8/8
C. Group Metcon

Workout 2
A. Push Press 98%x1, 92%x2x2
B. 3 sets, alternating: 5 single arm DB row + 4-8 sandbag or slam ball press
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x18-20
B. Deadlift 98%x1, 90-92%x2x2
C. Group Metcon
D. (if time) 80 tough reps KB swing

Workout 4
A. Bench Press 75/80/85%x1, 90%xAMRAP
B. Weighted Chin Ups 10x1 every 45sec
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A.
AMRAP Ring Muscule-Ups in 8mins.
--rest 5mins--
B. AMRAP HSPU in 8mins.
C. Group Metcon
D. 20 strict toe to bar in as few sets as possible.

Tuesday
Weightlifting Class with Mylene
B. Deadlift 2x15-20 @ 50%. Rest as needed

Wednesday
A. In 10mins. build to a 3RM Thruster

B. 17.5 (12min time cap)
10 rounds for time:
9 Thrusters (95/65)
35 double unders

C. 3 sets (12min time cap): Row 30/20 cals + 15 OH Squat (95/65)

Thursday
A. Gymnastic skill work:
12mins every 60sec.
Segment 1: 4-5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-2-sec
B. Aerobic Session at 65% pace. 3xBike 5min. Row 5min
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Clean. Work to a 3x4-6 Rest 2-3mins
B. Front Squat 6,4,2,6,
*hard sets with 1-2 reps in the tank
C. FBOMB
D. 2 sets: Weighted GHD Hip Extensions. 12reps with 4sec pause at top
E. 2 sets: 60sec of deadbug exercise maintaining hollow body, controlled tempo

Saturday
A. 5 sets, rest 2.5min between sets:
-Bike 15/10cals
-7 deficit HSPU
-7 chest to bar pull-ups
-6-10 push press (adjust weight each set as necessary... start at 45% 1RM)
B. Group Metcon
C. 20 strict toe to bar. Rest as needed

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch technique work: high hang + mid hand + from floor. 7 sets @ 60%.
B. Back Squat 3x4-6 @ 75%
C. Above paralell pased squat 3x5 [3sec pause]

Workout 2
A. 3 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 15/side + single leg RDL 12 reps. rest as needed
B. Tempo Bench Press [4sec lowering phase] 3x4-6
C. Group Metcon

Workout 3
A. 3 sets: 3 Snatch from block + 3 OH Squat
B. 4 sets: 2 clean + 2 front Squat + 2 jerk
C. 5 sets: 1 paused squat [3sec] + 1-2 Back Squat
D. 3 sets: max l-sit + paralette swing throughs 5-10 + back flys 10-20 + 1/2 kneeling trap-3 raise 10-20 reps + band external rotations 10-20/side

Workout 4
A. 4 sets: Landmine Press 6-10reps + Max Chin-ups [4sec lowering phase]
B. 3 sets: DB shoulder Press 8-12 + max ring rows
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Deadlift 5x3@70%, 3x2@80%
B. 3ct Paused Squat 3x8@68%
C. 1 Arm DB Row 4x6
D. Pullups 3xAMRAP

DAY 2
A. Bench Press 5x3@75%, 2x2@85%
B. Pause 1" above the chest Bench 3x6@80%
C. Yates Row 3x12
D. 3 sets each: 12 hammer curls + 12 tricep pushdowns + 12 DB Front Raises

DAY 3
A. Back Squat 5x3@75%, 2x2@85%
B. Pause Deadlift (pause 1" off ground) 2x8@55-60%
C. 3 sets, alternating: 12 GHR + 12-15 Lat Pulldowns

DAY 4
A. CG Bench 71%x3x8
B. DB Floor Press w/ Pause Top & Bottom 3x12
C. 3 sets, alternating: 12 Lateral Raises + 12 Cable Back Flies + 12 Pec Flies
D. Ab Wheel 30 total reps

 

MODIFIED POWERLIFTING TEAM (3-Day/Week)

DAY 1
A. Back Squat 4x3@75%, 1x2@85%
B. Bench Press 4x3@75%, 1x2@85%
C. 2 sets, alternating: 12 Lateral Raises + 12 Cable Back Flies + 12 Pec Flies

DAY 2
A. Deadlift 4x3@70%, 2x2@80%
B. 3ct Paused Squat 2x8@68%
C. 1 Arm DB Row 3x6
D. 2 sets each: 12 hammer curls + 12 tricep pushdowns + 12 DB Front Raises

DAY 3
A. CG Bench 71%x2x8
B. Pause Deadlift (pause 1" off ground) 2x8@55-60%
C. DB Floor Press w/ Pause Top & Bottom 3x12
D. 2 sets, alternating: 12 GHR + 12-15 Lat Pulldowns

Comment

Comment

Group Workouts for the Week of Jan 8 2018

GROUP CONDITIONING

Monday
row 1500/1000m
5 rounds: 5 pull-ups + 5 burpees + 10 heavy goblet squats
bike 60/40cal

*comp group:
5 chest to bar pull-ups + 8 front squats 155/105

Tuesday
4 sets:
90sec row, 30sec rest
90sec KB swings, 30sec rest
90sec bike, 30sec rest
90sec front plank (on rings in possible), rest 30sec

Wednesday
20-15-10
shuttle runs+ Wall Ball

Thursday
8mins:
Right Arm: 2 laps single arm famers walk
Left Arm Down Side Plank (single leg if possible) 30sec
Left Arm: 2 laps single arm farmers walk
Right Arm Down Side Plank, 30sec

transition/rest 1 mins

8mins:
AMRAP Push-ups
Toe to Bar (strict) x6
30 double unders
 

Friday
FBOMB FRIDAY!

Saturday
Team Workout (relay style). 6 sets each. rotate each round: 10/15cals assault bike + 20 ball slams

 

FOUNDATIONS

Workout 1
A. 3 work sets:
A1. Tempo Deadlift 6-8reps with 4sec lowering phase, rest 30sec
A2. Goodmorning x12 reps, rest 30sec
A3. Band resisted KB RDL with 3sec pause at top x10reps, rest 90sec
*Because this workout requires x2 barbells, please partner up.
B. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1.1 Rest 15sec inside cluster. Rest 2mins between sets.
B. 3 sets: band back flys x 8-12 reps + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 6x2, starting at 5% more than last week. Tempo: with 2sec pause above parallel (all the way down, then come up 2 inches, pause, then all the way back up). Rest 60-90sec
B. Single Leg Skater Squats As many sets of 6 per leg in 4mins.
https://www.youtube.com/watch?v=9Uft5HI8Pp4
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Warm-up Sets: 3x6, rest 60sec
B1. Barbell Shoulder Press 6,6,4,4, rest 60-90sec
B2. Pull-ups 4x4-6, rest 60-90sec
*Go for max reps on final set.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 82.5%x3x3, 82.5%xAMRAP (leave 0-1 reps in the tank)
B. Walking Lunges 2x10/10
C. Group Metcon

Workout 2
A. Push Press 96%x1, 89%x3x2
B. 3 sets, alternating: 6 single arm DB row + 3-6 sandbag or slam ball press
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x18-20
B. Deadlift 96%x1, 89%x3x2
C. Group Metcon
D. (if time) 70 tough reps KB swing

Workout 4
A. Bench Press 82.5%x3x3, 82.5%xAMRAP (leave 0-1 reps in the tank)
B. Weighted Chin Ups 6x2 EMOM
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A.
6 sets:
20sec AMRAP: Ring M.U.
20sec AMRAP: HSPU
20sec Overhead KB Swings
90sec rest
B. 2 sets with band, alternating exercises, 10 reps each:
-back flys
-"A's"
-External rotations
-"Y" presses
C. Group Metcon

Tuesday
Weightlifting Class with Mylene

B. Deadlift 2x15-20 @ 50%. Rest as needed

Wednesday
A. Squat Clean, 6-8 unbroken reps, 4sets every 2min.
B. 5 sets:
3min AMRAP
6 Chest to Bar Pull-ups
8 Burpees-Over-Box-Jumps
10 DB Snatch 5/5 (from floor, alternating)
-rest 2mins
 

Thursday
A. Gymnastic skill work:
12mins every 60sec.
Segment 1: 4-5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-2-sec
B. Aerobic Session at 65% pace. 3xBike 5min. Row 5min
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Squat Snatch. 3x4-6reps. Rest 2mins
B. Front Squat 8,6,4,8,
*hard sets with 1-2 reps in the tank
C. FBOMB

Saturday
A. 20min EMOM:
-Odd Mins: Push Press 3-5 @ 75%
-Even Mins: Weight Pull-ups 2-3reps
B1. Wide Grip Lat Pull-down with 3sec pause at chest 3x6-10reps, rest 60sec
B2. Deficit HSPU, 3x3-5, rest 60sec
B3. 60sec hollow body hold
C. Group Metcon


WEIGHTLIFTING STREAM

Workout 1

A. 3 Power Snatch + 3 OH Squats. 3 sets.
B. Clean, up to a tough set of 3
C. Group Metcon

Workout 2
A. Front Squat 2x4-6, beat what you did last week.
B. 2 sets, alternating: OH walking lunges 7/side + GH raise 8reps
C. Snatch Pulls 2x5 with 4sec lowering phase.
D. 1 set: chinese plank 45-60sec + weighted front plank 45-60sec

Workout 3
A. Jerk to a tough set of 4 in minimal sets.
B. Bench Press 2x2-4
C. 2 sets: max HSPU + max L-Sit + 5 heavy TGU/side
D. 2 sets: back flys 10-20reps + scarecrows 10-20reps + half kneeling trap-3 raise 10-20reps.

Workout 4
A. 1 tough set: 2 paused Back Squat + 2-5 back squat
B. 2 sets: all exercises on R side, then all on L side. 12 bulgarian split squats + 15 front step-up + 15 side step-up + 15 "curtsy" step-up + 30-45sec single leg side plank (active leg down)
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Deadlift 90-93%x3x1, 86%x3x3
B. Pause Deadlift (pause 1" off floor) 68%x3x6
C. Technique Squats 75%x4x2
D. Heavy KB Swing 30 total reps

DAY 2
A. Bench Press 90-95%x3x1, 86%x4-5x3
B. Single Arm DB Row 3x10
C. 2 sets, alternating: 12 DB Front Raises + 12 DB Skullcrushers + 12 Cable Back Flies

DAY 3
A. Back Squat 90-93%x3x1, 86%x3x3
B. 2ct Pause Squat 74%x2x4
C. Technique Deadlifts 75%x5x1
D. GHR 3x8

DAY 4
A. CG Bench 75%x4x5
B. DB Bench (pause top and bottom) 2x10
C. Barbell Row 3x10
D. 2 sets, alternating: 12 DB Flies + 12 DB Lateral Raises + 12 DB Curls

 

MODIFIED POWERLIFTING (3-Day/Week)

DAY 1
A. Back Squat 90-93%x3x1, 86%x2x3
B. Bench Press 90-95%x3x1, 86%x3-4x3
C. 2 sets, alternating: 12 DB Flies + 12 DB Lateral Raises + 12 DB Curls

DAY 2
A. Deadlift 90-93%x2x1, 86%x1-2x3
B. 2ct Pause Squat 74%x2x4
C. Single Arm DB Row 2-3x10
D. 2 sets, alternating: 12 DB Front Raises + 12 DB Skullcrushers + 12 Cable Back Flies

DAY 3
A. CG Bench 75%x4x5
B. Pause Deadlift (pause 1" off floor) 68%x2x6
C. Barbell Row 2-3x10
D. GHR 2-3x8

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Group Workouts for the Week of Jan 1 2018

GROUP CONDITIONING

Monday - Closed

Tuesday
7sets (15min cut-off): 10 ring rows + 10 box jumps (step down) + 12 KB swings to chin + 30m pinch grip farmesr walk

Wednesday
Row 400/300m (or Bike 15/9cals) + 15 Thrusters (40/20) + 10 pull-ups

Thursday
A. 4min row for distance aka O'neill Fitness Test. Rest 5min. B. For time: 20-15-10-5: wall ball + ball slams

Friday
FBOMB Friday!

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

 

FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 3x6, rest 60sec.
-Work Sets:
10x2 every 60sec at your best 8RM (EMOM)
B. (if time): weighted front plank 2x45sec. rest 90sec.
C. Group Metcon

Workout 2
A. 3 sets:
A1. Bench Press 4-6 reps with 3sec lowering phase, rest 30sec
A2. Push-ups, max reps, rest 30sec
A3. DB Pec Flys 8-12reps, rest 2mins
B. Group Metcon

Workout 3
A. 4 sets, alternating exercises:
*try to increase the load from last week
Minute 1: Right leg Bulgarian Split Squats 6-8reps with 4sec lowering phase
Minute 2: Left leg Bulgarian Split Squat 6-8 with 4sec lowering phase
Minute 3: Weighted Hip Thrust x8reps with 2sec pause at top

B. 2-3 sets:
Minute 1: Side Plank Left 30-45sec
Minute 2: Side Plank Right 30-45sec

C. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Dumbbell Floor Press 6-10reps
Min 2: Bent-over Dumbbell Row 6-10reps left (1sec pause at top)
Min 3: Bent-over Dumbbell Row 6-10 reps right (1sec pause at top)
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 75%x3x6, 75%xAMRAP (leave 1-2 reps in the tank)
B. Walking Lunges 2x12/12
C. Group Metcon

Workout 2
A. Push Press 94%x1, 86%x3x2
B. 3 sets, alternating: 8 single arm DB row + 4-6 sandbag or slam ball press
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x15-18
B. Deadlift 94%x1, 86%x3x2
C. Group Metcon
D. (if time) 60 tough reps KB swing

Workout 4
A. Bench Press 75%x3x6, 75%xAMRAP (leave 1-2 reps in the tank)
B. Weighted Chin Ups 5x3 EMOM
C. Group Metcon

 

TRAINING-COMPETITION

Monday - OFF

Tuesday
Weightlifting Class with Mylene

+ 5 sets, alternating:
-fat grip pull-ups, AMRAP in 30sec, rest 60-90sec
-kipping ring dips, AMRAP in 30sec, rest 60-90sec

Wednesday
Competition Class:
A. 10mins. Build to a 5RM Thruster
B. 3mins thursters AMRAP @ 90% of 5RM
C. Every 5mins x4:
-20/15cal row
-10 box jump overs
-10 toe to bar
-15 thrusters

Thursday
A. Gymnastic skill work:
12mins every 60sec.
Segment 1: 4-5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-2-sec
B. Aerobic Session at 65% pace. 3xBike 5min. Row 5min
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Back Squat. ,6,4,2,6
*hard sets with 1-2 reps in the tank
B. Snatch Grip RDL 3x12 (use straps) with 3sec lowering phase
C. FBOMB

Saturday
A. 20min EMOM:
-Odd Mins: Push Press 3 @ 70%
-Even Mins: Weight Chin-ups 2-3reps
B1. Wide Grip Lat Pull-down with 3sec pause at chest 3x6-10reps, rest 60sec
B2. Deficit HSPU, 3x3-5, rest 60sec
B3. 60sec hollow body hold
C. Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. 2 Power Snatch + 5 OH Squats. 5 sets.
B. Clean 3x3@70-80%
C. Group Metcon

Workout 2
A. Front Squat 3x6-8, beat what you did last week.
B. 3 sets, alternating: OH walking lunges 10/side + GH raise 12reps
C. Snatch Pulls 3x5 with 4sec lowering phase.
D. 3 sets: Chinese plank 45-60sec + weighted front plank 45-60sec

Workout 3
A. Jerk 6x2
B. Bench Press 3x4-6 beat last week.
C. 4 sets: max HSPU + max L-Sit + 5 heavy TGU/side
D. 3 sets: back flys 10-20reps + scarecrows 10-20reps + half kneeling trap-3 raise 10-20reps.

Workout 4
A. 3 tough sets: 1 paused Back Squat + 2-5 back squat
B. 2 sets: all exercises on R side, then all on L side. 12 Bulgarian split squats + 15 front step-up + 15 side step-up + 15 "curtsy" step-up + 30-45sec single leg side plank (active leg down)
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat 87%x5, 82.5%x3x5
B. Widegrip Bench (half handwidth wider than normal) 80%x3x5
C. DB Chainsaw Row 3x8

DAY 2
A. Bench Press 87%x5, 82.5%x3x5
B. Front Squat 81%x3x6
C. Heavy KB Swing 3x12-15
D. 3 sets each: 10 tricep pushdowns, 10 cable back flies

DAY 3
A. Deadlift 89%x4, 84%x2x4
B. 2ct Pause Squat 75%x3x5
C. Chin ups 25 total reps (aim for fewer sets than last week)
D. Ab Wheel 25 total reps (aim for fewer sets than last week)

DAY 4
A. CG Bench 82.5%x4x5
B. Incline DB Bench 3x8
C. 2 sets, alternating: 8 Lat Pulldowns + 6 Pec Flies + 6 DB Curls

 

MODIFIED POWERLIFTING TEAM (3-day/week)

DAY 1
A. Squat 87%x5, 82.5%x2x5
B. Bench Press 87%x5, 82.5%x2x5
C. 2 sets, alternating: 8 Lat Pulldowns + 6 Pec Flies + 6 DB Curls

DAY 2
A. Deadlift 89%x4, 84%x2x4
B. Front Squat 81%x2x6
C. Heavy KB Swing 3x12-15
D. 3 sets each: 10 tricep pushdowns, 10 cable back flies

DAY 3
A. CG Bench 82.5%x4x5
B. 2ct Pause Squat 75%x2x5
C. Chin ups 25 total reps (aim for fewer sets than last week)
D. Ab Wheel 25 total reps (aim for fewer sets than last week)

 

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Group Workouts for the Week of Dec 25 2017

GROUP CONDITIONING

MONDAY
Closed. Happy holidays!

TUESDAY
Open Gym: 10am-11:30am

WEDNESDAY
A. battling ropes. 20sec on, 40sec off (set 1: double wave. set 2: alternating wave. set 3: snakes. Set 4: power slams. Set 5: claps. Set 6: altnerating wave. Set 7: double wave). Rest 3-4mins
B. 5min amrap: 7 wall ball + 7 box jumps (step down)

THURSDAY
15mins for quality: 5 tire flips + max tempo ring rows + 100m row for speed + 20-40sec ring support hold

FRIDAY
FBOMB FRIDAY!
 

SATURDAY
HAPPY NEW YEAR!
18min AMRAP: 60 Double Unders (or 180 singles) + 40 KB Swings + 20 goblet squats + 10 strict chin-ups

 

FOUNDATIONS

Workout 1
A. 3 work sets:
A1. Tempo Deadlift 6-8reps with 4sec lowering phase, rest 30sec
A2. Goodmorning x12 reps, rest 30sec
A3. Band resisted KB RDL with 3sec pause at top x10reps, rest 90sec
*Because this workout requires x2 barbells, please partner up.
B. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1.1 Rest 15sec inside cluster. Rest 2mins between sets.
B. 3 sets: band back flys x 8-12 reps + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 4x4, starting at 5% more than last week. Tempo: with 2sec pause above parallel (all the way down, then come up 2 inches, pause, then all the way back up)
B. Single Leg Skater Squats As many sets of 6 per leg in 4mins.
https://www.youtube.com/watch?v=9Uft5HI8Pp4
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Warm-up Sets: 3x6, rest 60sec
Work sets: 12x2 EMOM @ 8RM.
*Go for max reps on final set.
B. Plank SHoulder Touches. 3x30-60sec of work. 45sec rest.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat: build to 85%xAMRAP (aim 5+, no reps in the tank)
B. Front Rack (or goblet) reverse lunges 2x6/6
C. Group Metcon

Workout 2
A. Bench Press: build to 85%xAMRAP (aim 5+, no reps in the tank)
B. Pendlay Row 2-3x6
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x12-15
B. Deadlift 94%x2, 89%x3x3
C. Group Metcon
D. (if time) 70 tough reps KB swing

Workout 4
A. Push Press 94%x2, 89%x3x3
B. 3 sets, alternating: 6 single arm DB row + 4-6 strict pullups (weighted if needed)
C. Group Metcon

 

TRAINING-COMPETITION

Monday - OFF

Tuesday
Weightlifting Class with Mylene

+ 5 sets, alternating:
-fat grip pull-ups, AMRAP in 30sec, rest 60-90sec
-kipping ring dips, AMRAP in 30sec, rest 60-90sec

Wednesday
Competition Class:
A. In 10mins, work to a 6RM hang power snatch
B. 5x2min AMRAP: 2 hang power snatch + 4 OH Squat + 6 chest to bar pull-ups + 8 over-bar-burpees --rest 2mins between sets. pick-up where you left off.
C. 8min AMRAP: 40m single arm farmers walk/side + 40m sandbag carry + 40m overhead waiter walk/side

THursday
A. Gymnastic skill work:
12mins every 90sec.
Segment 1: 5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-15sec
B. Aerobic Session 40mins at 65% pace. 1000m row + 40-80m overhead waiters walk with 2 dumbbells + 400m run + 60sec front plank on rings + bike 30cals + 40 single leg skips/side
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Back Squat. ,6,4,2,6
*hard sets with 1-2 reps in the tank
B. Snatch Grip RDL 3x12 (use straps) with 3sec lowering phase
C. FBOMB

Saturday
A. 20min EMOM:
-Odd Mins: Push Press 3 @ 70%
-Even Mins: Weight Chin-ups 2-3reps
B1. Wide Grip Lat Pull-down with 3sec pause at chest 3x6-10reps, rest 60sec
B2. Deficit HSPU, 3x3-5, rest 60sec
B3. 60sec hollow body hold
C. Group Metcon

 

 

POWERLIFTING TEAM

DAY 1
A. Squat 85%x5, 80%x3x5
B. Widegrip Bench (half handwidth wider than normal) 77.5%x3x5
C. DB Chainsaw Row 3x10

DAY 2
A. Bench Press 85%x5, 80%x3x5
B. Front Squat 79%x3x6
C. Heavy KB Swing 3x10-12
D. 3 sets each: 12 tricep pushdowns, 12 cable back flies

DAY 3
A. Deadlift 87%x4, 82%x3x4
B. 2ct Pause Squat 72.5%x3x5
C. Chin ups 25 total reps (aim for fewer sets then last week)
D. Ab Wheel 25 total reps (aim for fewer sets than last week)

DAY 4
A. CG Bench 80%x4x5
B. Incline DB Bench 3x10
C. 2 sets, alternating: 8 Lat Pulldowns + 8 Pec Flies + 8 DB Curls

 

MODIFIED POWERLIFTING TEAM

DAY 1
A. Squat 85%x5, 80%x2x5
A. Bench Press 85%x5, 80%x2x5
C. 2 sets, alternating: 8 Lat Pulldowns + 8 Pec Flies + 8 DB Curls

DAY 2
A. Deadlift 87%x4, 82%x2x4
B. Front Squat 79%x2x6
C. Heavy KB Swing 3x10-12
D. 2 sets each: 12 tricep pushdowns, 12 cable back flies

DAY 3
A. CG Bench 80%x4x5
B. 2ct Pause Squat 72.5%x2x5
C. Chin ups 25 total reps (aim for fewer sets then last week)
D. Ab Wheel 25 total reps (aim for fewer sets than last week)

 

WEIGHTLIFTING STREAM

Workout 1
A. 3 Power Snatch + 4 OH Squat. 5 sets.
B. Clean from blocks 4x4
C. Group Metcon

Workout 2
A. Front Squat 3x6-8
B. 3 sets, alternating: OH walking lunges 8/side + GH raise 10reps
C. Snatch Pulls 3x6 with 4sec lowering phase. Then take your time to reset
D. 3 sets: chinese plank 45sec + weighted front planl 45sec

Workout 3
A. Jerk 4x4
B. Bench Press 3x4-6
C. 3 sets: max HSPU + Max L-sit + 4 heavy TGU/side
D. 3 sets: back flys 10-20reps + scarecrows 10-20reps + kneeling single arm trap-3 raise, 10-20reps

Workout 4
A. 3 sets: 2 Paused Back Squat + 2-4 Back Squat
B. 2 sets: all exercises on R side, then all on L side. 8 bulgarian split squats + 12 front step-up + 12 side step-up + 12 "curtsy" step-up + 30-45sec single leg side plank (active leg down)
C. Group Metcon

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Group Workouts for the Week of Dec 18 2017

GROUP CONDITIONING

Monday
3min max shuttles. 1min rest. 3min assult bike. 1min rest. 3min box jumps (step down), 1 min rest. 3min ball slams, 1min rest

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
7min amrap: 10 DB Push Press + 10 DB Step-ups, alternating (5/5) + 10 burpees

Thursday
3 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: Sandbag Carry
min 2: strict chin-ups (or chest to bar bodyweight row using a barbell in a rack)
min 3: push-ups
min 4: side plank left arm down
min 5: side plank right arm down

Friday
FBOMB FRIDAY!

Saturday
5 sets:
30sec toe to bar, 30sec rest
30sec max HSPU or Push-ups, rest 30sec
30sec double unders, rest 30sec

 

FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 3x6, rest 60sec.
-Work Sets:
10x2 every 60sec. at 95% of your best 8RM (EMOM)
B. (if time): weighted front plank 2x45sec. rest 90sec.
C. Group Metcon

Workout 2
A. 3 sets:
A1. Bench Press 6-8 reps with 3sec lowering phase, rest 30sec
A2. Push-ups, max reps, rest 30sec
A3. DB Pec Flys 8-12reps, rest 2mins
B. Group Metcon

Workout 3
A. 4 sets, alternating exercises:
*try to increase the load from last week
Minute 1: Right leg Bulgarian Split Squats 6-8reps with 4sec lowering phase
Minute 2: Left leg Bulgarian Split Squat 6-8 with 4sec lowering phase
Minute 3: Weighted Hip Thrust x8reps with 2sec pause at top

B. 2-3 sets:
Minute 1: Side Plank Left 30-45sec
Minute 2: Side Plank Right 30-45sec

C. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Dumbbell Floor Press 6-10reps
Min 2: Bent-over Dummbell Row 6-10reps left (1sec pause at top)
Min 3: Bent-over Dummbell Row 6-10 reps right (1sec pause at top)
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 77.5%x3x4, 77.5%xAMRAP (leave 1-2 reps in the tank)
B. Front Rack (or goblet) reverse lunges 2x8/8
C. Group Metcon

Workout 2
A. Bench Press 77.5%x3x4, 77.5%xAMRAP (leave 1-2 reps in the tank)
B. Pendlay Row 2-3x8
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x12-15
B. Deadlift 92%x2, 86%x3x3
C. Group Metcon
D. (if time) 60 tough reps KB swing

Workout 4
A. Push Press 92%x2, 86%x3x3
B. 3 sets, alternating: 10 single arm DB row + 6-8 strict pullups (weighted if needed)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. Rope Climbs.
-5mins practice using leg wrap technique
-then 5x1 EMOM leg less rope climb with good control on way up and down (if unable, you rope wrap technique or else arms only with feet on floor)
B. 5 sets, alternating:
B1. Fat Grip Pull-ups: amrap in 30sec, rest 60-90sec
B2. kipping ring dips: amrap in 30sec. rest 60-90sec
C. Group Metcon
D. 2 sets alternating:
-1mins of rotating plank, hodling each phase for 5sec and staying as tight an active as possible
-45-60sec/side single leg glute bridge hold

Tuesday
Weightlifting Class with Mylene
 

Wednesday
Competition Class:

A. 5 sets: 4mins AMRAP. 4mins rest
6 hang power snatch + 6 OH Squat + 30/20cal row (or 25/15cal bike) + 40 double unders.

Thursday
A. Gymnastic skill work:
12mins every 90sec.
Segment 1: 5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-15sec
B. Aerobic Session 40mins at 65% pace. 1000m row + 40-80m overhead waiters walk with 2 dumbbells + 400m run + 60sec front plank on rings + bike 30cals + 40 single leg skips/side
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Back Squat. 8,6,4,8
*hard sets with 1-2 reps in the tank
B. Snatch Grip RDL 3x12 (use straps) with 3sec lowering phase
C. FBOMB

Saturday
A1. Bench Press 4x2-4reps, rest 1.5m
A2. Weighted Chin-ups. 4x3-5 rest 1.5m
B1. Wide Grip Lat Pull-down with 3sec pause at chest 3x6-10reps, rest 60sec
B2. Deficit HSPU, 3x3-5, rest 60sec
B3. 60sec hollow body hold
C. Group Metcon

 

 

 

WEIGHTLIFTING STREAM

Workout 1
A. Goblet Squats with band @ knee. 2x10
B. Paused Back Squat with 3sec, hit a 1RM, then regular back squat (no pause) 3x3 at that weight
C. Side Step-up: 2x20/side
D. Group Metcon

Workout 2
A. Jerk, to a 3RM for the day.
B. 3 sets alternating: max chin-ups, rest 30sec, Glute Ham Raise 6-12reps, rest 30sec, max HSPU, rest 30sec, hollow body hold 60sec, rest 30sec
C. Group Metcon

Workout 3
A. Speed Squat 8x1 EMOM @ 80%
B. 2 sets: alternating: Bulgarian Split Squat, 15/side (3sec STRICT lowering phase) + 10-20 back flys + 10-20 scare cros with band
C. Group Metcon

Workout 4
A. 3 sets: 3 power snatch from blocks + 2 pause OH Squat
B. Clean and Jerk. Build to a 3RM
C. Bench Press 2x6-8
D. 2-3 sets, alternating: 15 single leg RDL + 20 front step-up/side + single leg side plank 30-60sec. (do each exercise on the right leg first, then come around and do everthing (back to back) on the left).

 

POWERLIFTING TEAM

DAY 1
A. Squat 82%x5, 77.5%x3x5
B. Widegrip Bench (half handwidth wider than normal) 75%x3x5
C. DB Chainsaw Row 3x12

DAY 2
A. Bench Press 82%x5, 77.5%x3x5
B. Front Squat 76%x3x6
C. Heavy KB Swing 3x8-10
D. 3 sets each: 15 tricep pushdowns, 15 cable back flies

DAY 3
A. Deadlift 85%x4, 80%x3x4
B. 2ct Pause Squat 70%x3x5
C. Chin ups 25 total reps
D. Ab Wheel 25 total reps

DAY 4
A. CG Bench 77.5%x4x5
B. Incline DB Bench 3x12
C. 2 sets, alternating: 10 Lat Pulldowns + 10 Pec Flies + 10 DB Curls

 

MODIFIED POWERLIFTING TEAM

DAY 1
A. Squat 82%x5, 77.5%x2x5
B. Bench Press 82%x5, 77.5%x2x5
C. 2 sets, alternating: 10 Lat Pulldowns + 10 Pec Flies + 10 DB Curls

DAY 2
A. Deadlift 85%x4, 80%x3x4
B. Front Squat 76%x2x6
C. Heavy KB Swing 3x8-10
D. 2 sets each: 15 tricep pushdowns, 15 cable back flies

DAY 3
A. CG Bench 77.5%x4x5
B. 2ct Pause Squat 70%x2x5
C. Chin ups 25 total reps
D. Ab Wheel 25 total reps

Comment

Comment

Group Workouts for the week of Dec 11 2017

GROUP CONDITIONING

Monday

Every minute on the minute for 18mins: minute 1: Bike 13/8cals, minute 2: 15 wall ball (comp group do: 12 HPClean), minute 3: 15/12 shuttles.

Tuesday

5 sets:
30sec toe to bar, 30sec rest
30sec max HSPU or Push-ups, rest 30sec
30sec double unders, rest 30sec

Wednesday
7min amrap: 7 box jump (step down) + 7 burpees + 7 KB Swings

Thursday

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

Friday
FBOMB FRIDAY!

Saturday
12min AMRAP: 40 Double Unders (or 180 singles) + 30 KB Swings + 20 goblet squats + 10 chin-ups

 

FOUNDATIONS

Workout 1
A. 3 work sets:
A1. Tempo Deadlift 6-8reps with 4sec lowering phase, rest 30sec
A2. Goodmorning x12 reps, rest 30sec
A3. Band resisted KB RDL with 3sec pause at top x10reps, rest 90sec
*Because this workout requires x2 barbells, please partner up.

B. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1. Rest 15sec inside cluster. Rest 2mins between sets.
B. 3 sets: band back flys x 8-12 reps + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 3x6, starting at 80% of your 5RM. Tempo: with 4sec pause above parallel (all the way down, then come up 2 inches, pause, then all the way back up)
B. Single Leg Skater Squats As many sets of 6 per leg in 4mins.
https://www.youtube.com/watch?v=9Uft5HI8Pp4
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Warm-up Sets: 3x6, rest 60sec
Work sets: 10x2 EMOM @ 8RM.
*Go for max reps on final set.
B. Plank SHoulder Touches. 3x30-60sec of work. 45sec rest.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 70%x3x5, 70%xAMRAP (leave 1-2 reps in the tank)
B. Front Rack (or goblet) reverse lunges 2x10/10
C. Group Metcon

Workout 2
A. Bench Press 70%x3x5, 70%xAMRAP (leave 1-2 reps in the tank)
B. Pendlay Row 2-3x10
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x10-12
B. Deadlift 89%x2, 84%x3x3
C. Group Metcon
D. (if time) 50 tough reps KB swing

Workout 4
A. Push Press 89%x2, 84%x3x3
B. 3 sets, alternating: 12 single arm DB row + 8-12 strict pullups
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. Rope Climbs.
5mins practice using leg wrap technique, then 5x1 EMOM leg less rope climb with good control on way up and down (if possible, if unable, then skip this part)
B. 5 sets, alternating:
B1. Weighted Pull-ups with 3sec lowering phase 2-4reps, rest 30sec
B2. kipping ring dips: amrap in 30sec. rest 2mins
C. Group Metcon
D. 2 sets alternating:
-1mins of rotating plank, hodling each phase for 5sec and staying as tight an active as possible
-45-60sec/side single leg glute bridge hold

Tuesday
Weightlifting Class with Mylene
 

Wednesday

Competition Class:
A. 5 sets every 3mins: 4-6 bar muscule-ups (or hardest pull-up variation) + 6-8 touch and go cleans (start at approx 70% of 1RM PC).
B. 5 sets, every 4min: Row 20/15cal + 8 DB Hang Power Clean + 8 DB Front Squats + 8 DB Push Press + 8 box over jumps

Thursday
A. Gymnastic skill work:
12mins every 90sec.
Segment 1: 5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-15sec
B. Aerobic Session @ 4 sets:Bike 5mins. Row/Run 5mins.
C. 5min amrap:
10-15 band back flys + 10-15 band external roations/side + 4-8 hip airplanes/side

Friday
A. Back Squat 7x1 EMOM @ 80%
B. Paused (above parallel) Front Squat (3sec pause) 4x2-4
C. FBOMB
D. Single Arm Farmers Walk. AMRAP 40m lenghts in 7mins.

Saturday
A1. Bench Press 4x2-4reps, rest 60sec
A2. Fat Grip Chin-ups. 4xmax bodyweight reps, rest 2-2.5min
B1. Wide Grip Lat Pull-down with 3sec pause at chest 3x6-10reps, rest 60sec
B2. Deficit HSPU, rest 60sec
B3. 60sec hollow body hold
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat 68%x12 then 60%x2x12
B. DB Floor Press 3xAMRAP (10-12 Rep Target)
C. Meadow Rows 3x8

DAY 2
A. Bench Press 80%xAMRAP (aim for 8+), then 72%x2x6-8
B. Front Squat 65-70%x2x8-10
C. Heavy KB Swing 3x10-12
D. 3 sets each: 8-10 tricep pushdowns, 12 cable back flies

DAY 3
A. Deadlift 10RM (if you're not sure how much to use do 74%xAMRAP), then 65%x2x8-10
B. Sandbag Squats 3xAMRAP (10-15 rep target)
C. 3 sets each: 4-6 chin ups, 8 DB Row

DAY 4
A. Widegrip Bench (half handwidth wider than normal) 60-65%x3x10-12
B. DB Incline Bench 3xAMRAP (10-12 rep target)
C. 2 sets, alternating: 8 Lat Pulldowns + 8 Pec Flies + 8 DB Curls

 

MODIFIED POWERLIFTING TEAM

*If you do the Tuesday weightlifting class

DAY 1
A. Squat 68%x12 then 60%x12
A. Bench Press 80%xAMRAP (aim for 8+), then 72%x6-8
B. DB Floor Press 2xAMRAP (10-12 Rep Target)

DAY 2
A. Deadlift 10RM (if you're not sure how much to use do 74%xAMRAP), then 65%x2x8-10
B. Front Squat 65-70%x2x8-10
C. Meadow Rows 2x8

DAY 3
A. Widegrip Bench (half handwidth wider than normal) 60-65%x2x10-12
B. Sandbag Squats 2-3xAMRAP (10-15 rep target)
C. 2 sets each: 4-6 chin ups, 8 DB Row
D. 2 sets each: 8-10 tricep pushdowns + 8 Pec Flies + 8 DB Curls

 

WEIGHTLIFTING STREAM

Workout 1
A. Goblet Squats with band @ knee. 2x10
B. Paused Back Squat with 3sec, hit a 2RM, then 4x2-3 @ 90% of the top weight.
C. Side Step-up: 2x20/side
D. Group Metcon

Workout 2
A. Jerk 4x3-4@80%
B1. Chin-ups 5x3-6reps
B2. HSPU 5x4-10reps
C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Workout 3
A. Speed Squat 10x2 EMOM @ 75%
B1. Bulgarian Split Squat 3x12/side (3sec lowering phase)
B2. Back Flys 3x10-15reps
B3. Scare Crow External rotations with band 3x10-15
C. Group Metcon

Workout 4
A. 4 sets: [high hang snatch + hang snatch (from knee) + full snatch
B. 3x4 Clean from bloc @ 70%
C. Bench Press 3x3-5
D. 2-3 sets: 12 single leg RDL + 15 front step-up/side (do all right leg first, then all on right leg)

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