Comment

Group Workouts for the Week of Oct 16 2017

GROUP CONDITIONING

Monday
A. 10 sets for reps: 20sec shuttles. 10sec rest. 20sec burpees, 10sec rest

Tuesday
4 rounds for time: 50 double unders Double Unders + 20 (10/10) renegage rows + 20/12cals bike [alt: 25/20cals row]

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

Thursday
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
In partners: complete 3x200m run each while partner holds double KB's overhead + 3x20 KB swings each, alternating + 3x50m run/walk with both KBs in farmers walk + 3x200m each (no KBs this time)

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-ups sets of 8 reps. Rest 90sec between them.
Then: 4 work sets: 8,6,4,8,
B. Group Metcon

Workout 2
A. 4 sets EMOM
Minute 1: RIght arm single arm half kneeling DB press 8-12 reps with 3sec lowering phase
Minute 2: Left arm
Minute 3: torsion control drill: 45sec of work with slow tempo
Minute 4: Chest to bar Bodyweight row with straight bar (use barbell), 6-12 reps
B. Group Metcon

Workout 3
A. Back Squat warm-ups: 3x5 with 30sec rest.
B. 3 sets EMOM:
Minute 1: Back Squat 8 reps
Minute 2: Heavy Goblet Squat Cossacks 8/side
Minute 3: heavy sandbag carry, 50-60m.
Minute 4+5: rest
C. Group Metcon

Workout 4
A. 5 sets, alternating:
bodMax ring rows, rest 30sec,
accumulate 30-60sec of handstand hold (adjust angle of body to make it easier, or to make it harder, march hands), rest 30-60sec, accumulate 45sec of hollow body hold (or, to make harder, tucked front lever 10-20sec), rest 30-60sec.
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Trap Bar (or straight bar) Deadlift 75-80%x3x6-8
8min EMOM min 1: 3-5 strict chin ups (weighted if needed), min 2: 5 reps of DB row each side
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x10/side
B. Press 70%x6x3
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x10-12

Workout 3
A. Front Squat 85%x3x2
B. Single leg RDL 2-3x15 (weight in opposite hand)
C. Group Metcon

Workout 4
A. 2 sets: using the same weight complete 4 reps of CG bench, followed immediately by 4 reps of regular grip followed immediately by 4 reps of wide grip bench (if you can't get the last 1-2 reps that's ok). Straight into a sandbag carry to failure (shoot for 80-120m), rest as needed
B. DB Z Press 3x5
C. Group Metcon
D. (optional) Heavy KB swing 3x12

 

TRAINING-COMPETITION

Monday
A. Weighted Muscle-ups. AMRAP sets of 1 in 6mins.
OR, if you don't have MU yet, then: 6x2 kipping chest to bar pull-ups (aim to get as high as possible each time... i.e. touch bar below nipples)

11 sets each, Every 90sec:
Odd sets: strict Weighted Chin-up with 2sec pause at top 2-3reps
Even sets: strict Dips with 2sec pause at bottom 2-3reps
C. Group Metcon
D. 3xmax reps: strict toe to bar
E. If you have MU - 3x10-15 horizontal cable row with 2sec pause at back. If NO MU, then 3x6-8 MU transition with cable lat pull down. rest as needed

Tuesday
Weightlifting Class with Mylene

Wednesday
Competition Class:

3 sets (39min):

4min amrap:
-6 hang power snatch @ 55%
-6 HSPU
-18/12cal row

3mins rest

4min amrap:
-3 MU
-6 DB Hang Power Clean
-16/10cals bike

3min rest

 

Thursday
A. Gymnastic skill work:
12mins EMOM: min 1: 30sec handstand hold (single arm if possible 15sce/15sec, or else shoulder touches)
Min 2: single leg RDL 10 reps left
Min 3: single leg RDL 10 reps right
Min 4: skin the cat x 30sec
B. Aerobic Session.. 50-60min at 65% pace. row 1k + 60sec front plank on rings. bike 50cals + 60sec front plank on rings

Friday
A. Back Squat: Warm-ups, then 4x4.2.2. 15sec rest inside cluster. Rest 3mins between sets. B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. 1 set: 80m+ sand bag carry as heavy as possible.

Saturday
A. Push Press. 4x3.2.1, rest 10-15sec inside cluster. Rest 2-3mins between sets.
B1. DB Bench Press 5x6-9, rest 60sec
B2. Cable Lat Pull Down 5x5-8, rest 60sec
C. Group Metcon
D. 2 sets: 10-15reps "W's" with band + "Y" presses 10-15reps with band. Rest as needed.

 

POWERLIFTING TEAM

DAY 1
A. Squat: 5RM or 87%xAMRAP
B. Bench Press: 5RM or 87%xAMRAP
C. DB Row 1x20

DAY 2
A. Paused Squat (either high bar or front squat) 1x8@55%
B. Pause 1" above the chest Bench 2x10@65%
C. Barbell Row 2x8
D. 2 sets each: 10 hammer curls, 10 tricep pushdowns

DAY 3
A. Deadlift 6x2@75%, 2x1@85%
B. Pause Deadlift (pause 1" off ground) 1x8@60%
C. 3 sets each: 8-10 Ab Wheel, 8-10 lat pulldowns (heavier than last week)

DAY 4
A. Overhead Press: 5RM or 87%xAMRAP then 80%x1x7-10
B. DB Floor Press w/ Pause Top & Bottom 2x10
C. 2 sets, alternating: 8 Lateral Raises + 8 Rear Delt Flies + 8 Pec Flies
D. Single Arm Farmers Carry 2 sets of 30m / hand

 

WEIGHTLIFTING STREAM

Workout 1
A. Full Snatch 10x1@80-85%
B. Back Squat 4x3@85%
C. Clean Pull 3x3@105%

Workout 2
A. Jerk from rack: 4x2@85% +
B. Power Clean from bloc 7x2 EMOM @ 70-75%
C. Group Metcon

Workout 3
A. Snatch. 2x1@85%, 1@90%
B. Clean and Jerk to a max for the day, then 2x1@90%
C. Back Squat to a tough double for the day

Workout 4
A. Push Press 10x1 Every 60sec
B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Oct 9 2017

*Monday Long Weekend Holiday Hours: 10:00-11:30am

 

GROUP CONDITIONING

Monday
Open gym from 10:00-11:30am

Tuesday
In teams of two, complete AMRAP in 15mins: row 250m + 15 KB Swings

Wednesday
4 sets: 3mins AMRAP: 5 push-ups + 5 ball slams + 5 goblet squat with ball. rest 1min between sets.

Thursday
7mins AMRAP: 5 stict pull-ups + 20 (10/10) plank shoulder touches + 20 steps (10/10) step-ups with DBs (suitcase style)
rest 2min
7mins AMRAP: 5 HSPU + 5 toe to bar (strict with controlled lowering phase) + 3 gym lenths each side single arm farmers carry.

Friday
FBOMB FRIDAY!

Saturday
3 rounds for time: 9 heavy thrusters (135/95) + 15 pull-ups + 200m run.

 

FOUNDATIONS

Workout 1
A. Paused (3sec) Back Squat. 3 warm-ups sets of 8.
B. Paused Back Squat. 4x5, rest 90-120sec. On final set. go for as many quality reps as possible.
C. Single Leg RDL 2-3 sets (time dependant) x10/side.
D. Group Metcon

Workout 2
A. 5 sets, altnernating exercises: chin-ups lock-off at top (i.e. hold the top of your chin-up) 25sec-60sec, rest 45-60sec, DB Bench Press 6-10reps, rest 45-60s B. (if time) 2 sets: side laying dumbbell external rotations 10-20reps. C. Group Metcon

Workout 3
A. 5 sets EMOM:
Min 1: 7 RDL with 3sec lowering phase
Min 2: 8 side step-downs with 2sec lowering phase RIGHT leg.
Min 3: 8 side step-downs with 2sec lowering phase LEFT leg.

Workout 4
A. 5 sets, as many reps as possible, push-ups. If you can do more than 10, do weighted push-ups. Focus on centered shoulder position + tight body. Rest 60sec.
B. 5 stes: 6-10 reps with 1sec pause at the back, cable rows (use lower position so it's a horizontal pull). rest 60sec.
C. L-Sit hold on paralettes. Accumulate as much time in the hold as possible in 3mins (if too hard, sub hollow body hold)
D. Group Metcon
 

 

TRAINING-GENERAL

Workout 1
A. Front Squat 75-80%x3x6-8
B. Single leg RDL 2-3x12-15 (weight in opposite hand)
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x8-10/side
B. Press 85%x3x2
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x10-12

Workout 3
A. Trap Bar (or straight bar) Deadlift 70%x6x2
3-4 sets, rest 45-60sec: 10-12 lat pulldowns + 5 reps of barbell row
C. Group Metcon

Workout 4
A. 3 sets: DB Bench 18-25 reps, followed by pec flies 12-15 reps. Straight into a sandbag carry to failure (shoot for 100-150m), rest as needed
B. DB Z Press 3x6
C. Group Metcon
D. (optional) Heavy KB swing 3x12

 

TRAINING-COMPETITION

Monday
A. Weighted Muscle-ups. AMRAP sets of 1 in 6mins.
OR, if you don't have MU yet, then: 6x2 kipping chest to bar pull-ups (aim to get as high as possible each time... i.e. touch bar below nipples)
B1. strict Weighted Chin-up with 2sec pause at top 10x2, rest 30sec
B2. strict Dips with 2sec pause at bottom 10x3-6, rest 90sec
C. Group Metcon
D. 3xmax reps: strict toe to bar
E. If you have MU - 3x10-15 horizontal cable row with 2sec pause at back. If NO MU, then 3x6-8 MU transition with cable lat pull down. rest as needed

Tuesday
Weightlifting Class with Mylene

[if missed Monday, complete part B from Monday following weightlifting workout]
 

Wednesday
competition class:

competition class:

8mins AMRAP.
-3 M.U.
-6 cleans @ 70%
-15-20cals row

Rest 4mins.

8mins AMRAP:
-8 shoulder to over head (55-60% best push press)
-10 front squat
-bike 15/10cals

Rest 4mins

8min amrap:
-15 wall ball
-15 KB swings to overhead
-30 double unders
 

Thursday
A. Gymnastic skill work:
12mins EMOM: min 1: 30sec handstand hold (single arm if possible 15sce/15sec, or else shoulder touches)
Min 2: single leg RDL 10 reps left
Min 3: single leg RDL 10 reps right
Min 4: skin the cat x 30sec
B. Aerobic Session.. 50-60min at 65% pace. 3000/2000m row + bike 150/100cals

Friday
A. Back Squat: Warm-ups, then 3@80%, 2@85%, 1@90%... if feeling good at this point, work to a 1RM for the day. If not, hit 4x4-6@85% leaving a rep in the tank B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. 1 set: 80m+ sand bag carry as heavy as possible.

Saturday
A. Push Press. 8,6,4,2,6,4,2 Rest approx 90sec
B1. DB Bench Press 5x6-9, rest 60sec
B2. Cable Lat Pull Down 5x5-8, rest 60sec
C. Group Metcon
D. 2 sets: 10-15reps "W's" with band + "Y" presses 10-15reps with band. Rest as needed.

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks 4x1@85-90%
B. Back Squat: 5x1@90%
C. Snatch pick-up drill with 4sec pause just below knees. 3x5@10%

Workout 2
A. Jerk from rack: 3x3@80% +
B. Power Clean from bloc 7x2 EMOM @ 70-75%
C. Group Metcon

Workout 3
A. Snatch to 3@70%,2@75%, 1@80%, 3@75%, 2@80%, 1@85%, 1@90%
B. 2 Clean + 1 Jerk. 3 sets @ 80-85%
C. Back Squat 2x6@75%, 2x3@85% + paused squat 2x3 with 5sec pause

Workout 4
A. Push Press 4x4
B. 3 sets: RDL 12 reps + shoulder press 4-6reps.
C. Group Metcon

 


POWERLIFTING TEAM

DAY 1
A. Squat 3x3@85-88%
B. Bench Press 3x3@85-88%
C. DB Row 4x10

DAY 2
A. Paused Squat (either high bar or front squat) 4x5@65%
B. Pause 1" above the chest Bench 4x5@83-85%
C. Barbell Row 3x10
D. 3 sets each: 10 hammer curls, 10 tricep pushdowns

DAY 3
A. Deadlift 2x3 then 1xAMRAP @82-85% (stop 1 rep shy of failure)
B. Pause Deadlift (pause 1" off ground) 3x5@65-70%
C. 3 sets each: 5-8 Ab Wheel, 8-10 lat pulldowns

DAY 4
A. Overhead Press 3x3@85-88%
B. DB Floor Press w/ Pause Top & Bottom 4x8
C. 2 sets, alternating: 10 Lateral Raises + 10 Rear Delt Flies + 10 Pec Flies
D. Single Arm Farmers Carry 3 sets of 40m / hand

Comment

Comment

Group Workouts for the Week of Oct 2 2017

GROUP CONDITIONING

Monday
For time: 21-15-9 DB Thrusters 45/30 10m shuttles (run in heats as needed)

Tuesday
3 sets:
1min max wall ball
1min max box jumps (step down enforced)
1min dumbbell push press (40/30)
1min max cals bike
1min rest

Wednesday
6x 2min rounds of: row 25/20/15 cals + max reps burpees in remaining time. No rest between sets. Score = total # of burpees completed.

Thursday
15mins for quality: 20 front step-ups/side + sand bag carry 50-100m + ring rows + handstand shoulder touches 10-20/side (or accumulate 30-45sec handstand hold)

Friday
FBOMB Friday!

Saturday
Team workout: 20 wall ball + 200m run. 5 sets each for time.

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-up sets of 8.
B. Deadlift 10x2 EMOM at 85-90% of your most revent 3RM
C. Split Stance deadlift, 3x8/side, rest 30sec between sides
D. Group Metcon

Workout 2
A. Bench Press 2-3 warm-ups with 60sec rest between sets. 5 reps.
B. 4-5 sets (time dependant), altnerating exercises: Pull-ups with 6sec lowering phase, 2-3reps, rest 45-60sec, Bench Press 2-4 reps with 5sec lowering phase, rest 60sec
C. Group Metcon

Workout 3
A. Back Squat. 3 warm-ups sets of 8.
B. Back Squat. 10x2 EMOM at 85% of your most recent 3RM. Go for max reps on last set.
C. Weighted Cossack Squats 3x12/side (go heavy to make this tough). rest 45sec between sets
D. Group Metcon

Workout 4
A. 5 sets, altnerating: Max ring rows, rest 30sec, accumulate 30-60sec of handstand hold (adjust angle of body to make it easier, or to make it harder, march hands), rest 30-60sec, accumulate 45sec of hollow body hold (or, to make harder, tucked front lever 10-20sec), rest 30-60sec.
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Trap Bar (or straight bar) Deadlift 85%x3x2
8min EMOM min 1: 3-5 strict chin ups (weighted if needed), min 2: 5 reps of DB row each side
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x8-10/side
B. Press 75-80%x3x6-8
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x10-12

Workout 3
A. Front Squat 70%x6x2
B. Single leg RDL 2-3x12-15 (weight in opposite hand)
C. Group Metcon

Workout 4
A. 2 sets: using the same weight complete 5 reps of CG bench, followed immediately by 5 reps of regular grip followed immediately by 5 reps of wide grip bench. Straight into a sandbag carry to failure (shoot for 150-200m), rest as needed
B. DB Z Press 3x6-8
C. Group Metcon
D. (optional) Heavy KB swing 3x15

 

TRAINING-COMPETITION

Monday
A. AMRAP strict muscle-ups in 3mins (technique practice) - or sub MU negatives or hip to bar kip swings.
B1. Weighted Chin-up with 2sec pause at top 8x2-3, rest 45-60sec
B2. Strict Dips 8x2-3reps with 2sec pause at bottom, rest 45-60sec
C. Group Metcon
D. 2xmax reps: strict toe to bar.
E. Horizontal cable row 3x10-15reps

Tuesday
Weightlifting Class with Mylene

Wednesday
A. 8 sets, every 4mins:
-5 cleans @ 70%
-5 HSPU
-15/10cals bike
-30/20 D.U.

Thursday
A. Gymnastic skill work:
12mins EMOM: min 1: 30sec handstand hold (single arm if possible 15sce/15sec, or else shoulder touches)
Min 2: single leg RDL 10 reps left
Min 3: single leg RDL 10 reps right
Min 4: skin the cat x 30sec
B. Aerobic Session.. 50-60min at 65% pace. 3000/2000m row + bike 150/100cals

Friday
A. Back Squat: Warm-ups, then 3@80%, 3@85%, 2@90%, 1@95%, 2@90%, 3+@85% B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. 1 set: 80m+ sand bag carry as heavy as possible.

Saturday
A. Push Press. 10x1 at last week's top set of 3. Rest approx 60-90sec
B1. DB Bench Press 4x8-12, rest 60sec
B2. Cable Lat Pull Down 4x10-15, rest 60sec
C. Group Metcon
D. 2 sets: 10-15reps "W's" with band + "Y" presses 10-15reps with band. Rest as needed.

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks to a tough single, then 2x2@90%
B. Back Squat: 5@50%, 3@65%. 2@75%. 1@80%, 1@85%, 1@90%, 1@95%, 1xmax reps @90%
C. Snatch Pull 3x4@100%

Workout 2
A. Jerk from rack: 4x1 @ 85%-95%
B. Power Clean 7x1 every 45sec @ approx 60-70%
C. Group Metcon

Workout 3
A. Snatch 2x1@80%, 2x1@85%, 1@90%
B. Clean and Jerk. 2@70%, 2@80%, 2x1@85%
C. Back Squat 5x2@80% EMOM for speed + Paused squat 2x5 with 5sec pause

Workout 4
A. Push Press 5x2
B. 3 sets: RDL 10 reps + shoulder press 6-8reps.
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat 5x3@70-75%, 2x2@80-85%
A. Bench Press 5x3@72.5-75%, 2x2@82.5-85%
C. DB Row 3x12

DAY 2
A. Paused Squat (either high bar or front squat) 2x8@55%
B. Pause 1" above the chest Bench 3x6@80%
C. Barbell Row 3x12
D. 3 sets each: 12 hammer curls, 12 tricep pushdowns

DAY 3
A. Deadlift 5x3@70%, 3x2@80%
B. Pause Deadlift (pause 1" off ground) 2x8@55-60%
C. 3 sets each: 5-8 Ab Wheel, 10-12 lat pulldowns

DAY 4
A. Overhead Press 5x3@72.5-75%, 2x2@82.5-85%
B. DB Floor Press w/ Pause Top & Bottom 3x12
C. 2 sets, alternating: 12 Lateral Raises + 12 Rear Delt Flies + 12 Pec Flies
D. Single Arm Farmers Carry 3 sets of 50m / hand

Comment

Comment

Group Workouts for the Week of Sept 25 2017

GROUP CONDITIONING

Monday
Every 3mins for 20mins (10 sets): 10 medball thrusters + 10 ball slams + 10 burpees

Tuesday
A. For time: 20-15-10-5 Heavy Goblet Squats + HSPU B. 2 stes: 60sec front plank + 60sec Chinese plank. Weighted if possible.

Wednesday
4 sets: 1min assault bike. 90sec rest. 1min row. 90sec rest. You final score is the total # of cals on the bike + cals on the rower

Thursday
7mins: 5/5 Turkish Get-ups (or if new 10/10 TGU sit-ups) + plank touches on forearms x16 total reps (8/8), rest 1min. 7mins: 4-6 strict toe to bar (3sec lowering phase) + 4-6 HSPU + 10 sandbag squats

Friday
FBOMB FRIDAY!

Saturday
A. 4 sets: single arm farmers walk 40m per side.
B. In teams of three, complete 100cals on assault bike. Divide work as desired.

 

FOUNDATIONS

Workout 1
A. Perform 3 warm-up sets of the back squat, doing sets of 5.
B. 3-4 sets (depending on time): alternating between 3 tough back squats, rest 20sec, 8-12 sandbag squats, rest 2min.
C. Group Metcon

Workout 2
A.Chin-ups. 6min AMRAP. Do as many sets of 2 @ about 80% of your max as possible (if using bands, use a band that allows you to do 6-7 reps when fresh). B. Shoulder Press. 8min AMRAP. As many sets of 3 @ 80% as possible. C. Group Metcon D. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec.

Workout 3
A. 3 warm-up sets of sumo-deadlift, sets of 5.
B. 3 sets alternating: 3reps sumo deadlift, rest 20sec, 10-15 reps of GHD Hip Extension, rest 2mins.
C. Group Metcon

Workout 4
A. 5 sets, alternating: 8-12 landmine presses, rest 45sec, 6-10 cable lat pull down, rest 45sec.
B. Pallof Press Hold 45-60sec per side. 2-3 sets per side, depending on time. No rest between sides.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Trap Bar (or straight bar) Deadlift 70%x3x8-10
B. 3 sets, alternating: 6-8 strict chin ups + 6-8 single arm DB row/side
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x6-8/side
B. Press 65%x8x4
C. Group Metcon
D. (time permitting) Cable "W"s 2x12-15

Workout 3
A. Front Squat 80%x5x2
B. Single leg RDL 2-3x12-15 (weight in opposite hand)
C. Group Metcon

Workout 4
A. 3 sets, alteranting: 15-20 tempo push ups (parallets or rings if able, weighted if needed) + 8-10 sandbag or slam ball ohp
B. DB Z Press 3x6-8
C. Group Metcon
D. (optional) Heavy KB swing 3x15

 

TRAINING-COMPETITION

Monday
A. AMRAP strict muscle-ups in 3mins (technique practice) - or sub MU negatives or hip to bar kip swings.
B1. Weighted Chin-up 10x1-2, rest 45sec
B2. Strict HSPU 10x1-2 (hardest variation as possible to land within this rep range), rest 45-60sec
C. Group Metcon
D. 2xmax reps: strict toe to bar with candle stick press.
E. Horizontal cable row 3x10-15reps
 

Tuesday
Weightlifting Class with Mylene

Wednesday
Comp Class

A. 20min EMOM:
odd mins: 1-3 muscle-ups (hardest variation possible)
even minuts: 3x full clean + overhead
--rest 1 feel minute between minute 10 and 11

B. 20min amrap: In teams of 3: 4 sandbag to shoulder + 4 gym lengths sandbag carry + 250/200m row.

 

Thursday
A. Gymnastic skill work: 3 sets: 45sec of back-to-wall shoulder touches (if need to make easier: face wall), 60sec rest. Then 3 sets: AMRAP skin the cat, rest 60sec Then: 3 sets of: max single arm hang from bar. B. Aerobic Session.. 50-60min at 65% pace. 1000m row + 40-80m overhead waiters walk with 2 dumbbells + 400m run + 60sec front plank on rings + bike 30cals + 100 double unders (focus on consistent breathing and staying relaxed)

Friday
A. Back Squat: Warm-ups, then 5@80%, 3@85%, 2x1@90%, 1+ @ 90% B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. single arm farmers walk. 3x50m per side. as heavy as possible.

Saturday
A. Push Press. Build to a tough set of 3 for the day, then 6x3 EMOM @ 85% of that.
B1. DB Bench Press 4x8-12, rest 60sec
B2. Cable Lat Pull Down 4x10-15, rest 60sec
C. Group Metcon
D. Sand Bag Carry. 1x50-70m as heavy as possible. 1x100-200m, as heavy as possible.

 

POWERLIFTING TEAM

DAY 1
A. Squat 5x5@70­‐75%
B. Bench Press 5x5@75-80%
C. DB Row 2x8

DAY 2
A. Paused Squat (either high bar or front squat) 3x6@ 60%
B. Pause 1" above the chest Bench 4x8@70%
C. 4 Super Sets of: 5 Dips + 10 Barbell Rows, rest 30sec
D. 3 sets each: 8 hammer curls, 12 tricep pushdowns

DAY 3
A. Deadlift 5RM (if you aren't sure do 87% for AMRAP)
B. Pause Deadlift (pause 1" off ground) 3x6@60-65%
C. 3 sets each: 5-8 Ab Wheel, 12 lat pulldowns

DAY 4
A. Overhead Press 5x5@75-80%
B. DB Floor Press w/ Pause Top & Bottom 2x8
C. 2 sets, alternating: 15 Lateral Raises + 15 Rear Delt Flies + 15 Pec Flies
D. Single Arm Farmers Carry 3 sets of 50m / hand

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks. Build to a tough single, then 3x2@90% (drop to 85% if you're not hitting these)
B. Back Squat 4x2@80%
C. Snatch Pull 3x3@110%

Workout 2
A. Jerk from rack: 4x2 @ 85%-90%
B. Power Clean 5x3 every 90sec @ approx 60-70%
C. Group Metcon

Workout 3
A. Snatch to a tough double
B. Clean and Jerk 3x1 @ 90%
C. Front Squat, buld to a tough set of 2, then 5x1@90%

Workout 4
A. Push Press 3x6, rest 2-3mins
B. 3 sets: RDL 10 reps + shoulder press 4-6reps.
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Sept 18 2017

GROUP METCON

Monday
3 sets: 3mins AMRAP: 5 strict pull-ups + 10 push-ups + 15 BW Squats. Rest 90sec. Pick-up where you left off at start of each 3-min interval.

*Competition Squad: 12min AMRAP, kipping allowed.

Tuesday
In teams of 2, with only one partner working at a time, complete as many rounds in 20 mins as possible: 100DU + 80KB swings + 60 wall ball + 40 burpees + 20 toe to bar

Wednesday
Every minute on the minute for 15mins: minute 1: Row 15/10cals, minute 2: 15 ball slams, minute 3: 15 box jumps (step down)

Thursday
7min AMRAP: 4 gym lengths of pinch grip farmers walk + 4-6 swing throughs on paralettes (or sub leg assisted HSPU on paralettes) + 20-30sec L-Sit on Paralettes . Rest 2mins. 7min AMRAP: 4 gym lengths sand bag carry + Bike 10/7 cals.

Friday
FBOMB FRIDAY!

Saturday
6 sets for time (15min cut-off): 5 heavy thrusters + 8 box jumps + Run 200m. Rest 60sec (monitor your own rest time)

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-up sets of 8.
B. Deadlift 8x3 EMOM at 80% of your most revent 3RM
C. Split Stance deadlift, 3x12/side, rest 30sec between sides
D. Group Metcon

Workout 2
A. Bench Press 2-3 warm-ups with 60sec rest between sets. 5 reps.
B. 4-5 sets (time dependant), altnerating exercises: Pull-ups with 6sec lowering phase, 2-4reps, rest 45-60sec, Bench Press 3-5 reps with 5sec lowering phase, rest 60sec
C. Group Metcon

Workout 3
A. Back Squat. 3 warm-ups sets of 8.
B. Back Squat. 8x3 EMOM at 80% of your most recent 3RM
C. Cross-over step-ups 2x15/side, rest 30sec between sides
D. Group Metcon

Workout 4
A. 5 sets, altnerating: Max ring rows, rest 30sec, accumulate 30-60sec of handstand hold (adjust angle of body to make it easier, or to make it harder, march hands), rest 30-60sec, accumulate 45sec of hollow body hold (or, to make harder, tucked front lever 10-20sec), rest 30-60sec.
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 70%x3x8-10
B. Single leg RDL 2-3x10-12 (weight in opposite hand)
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x6-8/side
B. Press 80%x5x2
C. Group Metcon
D. (time permitting) Cable "W"s 2x12-15

Workout 3
A. Trap Bar (or straight bar) Deadlift 65%x8x3
B. 3 sets, alternating: max strict chin ups + 8 single arm DB row/side
C. Group Metcon

Workout 4
A. 3 sets, alteranting: 10-15 tempo push ups (parallets or rings if able) + 8-10 sandbag or slam ball ohp
B. DB Z Press 3x8-10
C. Group Metcon
D. (optional) Heavy KB swing 3x20

 

TRAINING-COMPETITION

Monday
A. AMRAP strict muscle-ups in 3mins (technique practice) - or sub MU negatives or hip to bar kip swings.
B1. Weighted Chin-up 7x2, rest 45-60sec
B2. Strict HSPU 7x2 (hardest variation as possible to land within this rep range), rest 45-60sec
C. Group Metcon
D. 2xmax reps: strict toe to bar with candle stick press.
E. Horizontal cable row 3x10-15reps
 

Tuesday
Weightlifting Class with Mylene

Wednesday
Competition Class
3 sets for time: 15/12cal bike + 9 snatch + 3 bar muscle-ups
3 sets for time: 20/15cal row + 15 C-t0-B Pull-ups + 10 squat cleans.
2 sets for time: 20 shoulder to overhead + 30 bar facing burpees + 400m run.

Thursday
A. Gymnastic skill work: 3 sets: 45sec of back-to-wall shoulder touches (if need to make easier: face wall), 60sec rest. Then 3 sets: AMRAP skin the cat, rest 60sec Then: 3 sets of: max single arm hang from bar. B. Aerobic Session.. 50-60min at 65% pace. 4k row + 150/100cal bike + 2000m run

Friday
A. Back Squat: Warm-ups, then 4x4, 1x4+@80%, rest 2-3mins. B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. single arm farmers walk. 3x50m per side. as heavy as possible.

Saturday
A. Push Press 5x2-4, rest 90sec.
B1. DB Bench Press 4x8-12, rest 60sec
B2. Cable Lat Pull Down 4x10-15, rest 60sec
C. Group Metcon
D. Sand Bag Carry. 1x50-70m as heavy as possible. 1x100-200m, as heavy as possible.

 

POWERLIFTING TEAM

DAY 1
A. Squat: 8RM or 80%xAMRAP
B. Bench Press: 8RM or 80%xAMRAP
C. DB Row 1x20

DAY 2
A. Short Pause Front Squat 2x8@60-65%
B. Tempo (3cnt lowering) CG Bench 2x8@60%,
C. 6min EMOM of Pull-ups & Ab-wheel: 5 reps of each done in a superset fashion
D. 3 sets each: 10-12 lat pulldowns, 10-12 tricep pushdowns

DAY 3
A. Deadlift 6x3@80%
B. RDL 1x10@50%
C. 6 Super Sets of: 3 Barbell Rows + 6 heavy KB Swings, rest 30sec

DAY 4
A. Overhead Press 2x8@70-72.5%
B. DB Bench 1x20
C. 2 sets, alternating: 15 DB curls + 15 tricep pushdowns + 15 pec flies
D. 6min EMOM of Seated Side-Delt Raises & Barbell Bicep Curls: 5 reps of each done in a superset fashion

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 4x3@75-80%
B. 3x5 OH Squat
C. Back Squat 10@65%, 8@75%, 4@80%, 2@85%, 4@80%. try to move the bar as quickly as possible on the way up)

Workout 2
A. 5 sets. Clean from blocks + 3 push press.
B. Shoulder Press. 5x3EMOM @75%
C. Group Metcon

Workout 3
A. Snatch EMOM 8x1 @ 85%
B. Back Squat 1@90%, then 10x2 approx EMOM @ 80%
C. Snatch Pull 3x3@110%

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: barbell walking lunges 5/side + pendlay rows 10reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week.
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Sept 11 2017

GROUP CONDITIONING

Monday
15min AMRAP: in teams of 2, altnernate rounds: 15 wall ball + 250m row.

Tuesday
7min amrap: 10 box jumps + 10 ball slams

Wednesday
4 sets: 40sec: bike, 20sec rest, 40sec battling ropes, 20sec rest, 40sec toe to bar, 1:20sec rest. Track bike cals + toe to bar reps.

Thursday
10-12mins to build up to some heavy ass farmers walks of 2 gym lengths! Aim for 3 tough sets. Rest as needed. Then: In teams of 3, accumulate as many cals on the bike as possible in 4mins.

Friday
FBOMB FRIDAY!

Saturday
Sleds! Warm-ups as needed, then 5 tough sets of 20m.

 

FOUNDATIONS

Workout 1
A. Perform 3 warm-up sets of the back squat, doing sets of 5.
B. 3 sets: alternating between 4 tough back squats, rest 20sec, 8-12 sandbag squats, rest 2min.
C. Group Metcon

Workout 2
A.Chin-ups. 6min AMRAP. Do as many sets of 2 @ about 80% of your max as possible (if using bands, use a band that allows you to do 6-7 reps when fresh). B. Shoulder Press. 8min AMRAP. As many sets of 3 @ 80% as possible. C. Group Metcon D. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec.

Workout 3
A. 3 warm-up sets of sumo-deadlift, sets of 5.
B. 3 sets alternating: 5reps sumo deadlift, rest 20sec, 10-15 reps of GHD Hip Extension, rest 2mins.
C. Group Metcon

Workout 4
A. 5 sets, alternating: 8-12 landmine presses, rest 45sec, 6-10 cable lat pull down, rest 45sec.
B. Pallof Press Hold 45-60sec per side. 2-3 sets per side, depending on time. No rest between sides.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Trap Bar (or straight bar) Deadlift 80%x5x2
B. 3 sets, alternating: max strict chin ups + 10 single arm DB row/side
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x5/side
B. Press 70%x3x10
C. Group Metcon
D. (time permitting) Cable "W"s 2x12-15

Workout 3
A. Front Squat 65%x8x3 (focus on control down, speed up)
B. Single leg RDL 2-3x10-12 (weight in opposite hand)
C. Group Metcon

Workout 4
A. 3 sets, alteranting: 10-12 push ups (parallets or rings if able) + 6-10 sandbag or slam ball ohp
B. DB Z Press 3x10-12
C. Group Metcon
D. (optional) Heavy KB swing 2x25

 

TRAINING-COMPETITION

Monday
A. AMRAP strict muscle-ups in 3mins (technique practice) - or sub MU negatives or hip to bar kip swings.
B1. Weighted Chin-up 6x2-4, rest 60-90sec
B2. Strict HSPU 6x2-4 (hardest variation as possible to land within this rep range), rest 60-90sec
C. Group Metcon
D. 2xmax reps: strict toe to bar with candle stick press.
E. Horizontal cable row 3x10-15reps
 

Tuesday
Weightlifting Class with Mylene

Wednesday - Competition Class
A. As warm-up/practice: 6x4 power snatch EMOM.
B. 6 sets (36min cut-off): 4 power snatch + 8 OH Squat + 12 over-bar-burpees + Row 600m/Bike 30cal. Rest 2mins.

Thursday
A. Gymnastic skill work: 3 sets: 45sec of back-to-wall shoulder touches (if need to make easier: face wall), 60sec rest. Then 3 sets: AMRAP skin the cat, rest 60sec Then: 3 sets of: max single arm hang from bar. B. Aerobic Session.. 50-60min at 65% pace. 1500m row + 40-80m overhead waiters walk with 2 dumbbells + 800m run + 60sec front plank on rings + bike 50cals

Friday
A. Back Squat: Warm-ups, then 4x3, 1x4+@85%, rest 2-3mins.
B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel).
C. FBOMB
D. single arm farmers walk. 3x50m per side. as heavy as possible.

Saturday
A. Push Press 4x5, rest 90-120sec.
B1. DB Bench Press 8-12, rest 60sec
B2. Cable Lat Pull Down 10-15, rest 60sec
C. Group Metcon
D. Sand Bag Carry. 1x50-70m as heavy as possible. 1x100-200m, as heavy as possible.

 

 

POWERLIFTING TEAM

DAY 1
A. Squat 5x5@75­‐80%
A. Bench Press 5x5@75­‐80%
C. DB Row 4x10

DAY 2
A. Short Pause Front Squat 5x6@65-70%
B. Tempo (3cnt lowering) CG Bench 5x5@67.5-75%,
C. 6min EMOM of Seated Side-Delt Raises & Barbell Bicep Curls: 5 reps of each done in a superset fashion
D. 3 sets each: 10-12 lat pulldowns, 10-12 tricep pushdowns

DAY 3
A. Deadlift 5x5@72.5-77.5%
B. RDL 3x8@60%
C. 8 Super Sets of: 4 Barbell Rows + 8 heavy KB Swings, rest 30sec

DAY 4
A. Overhead Press 5x5@80-82.5%
B. DB Bench 4x10
C. 3 sets, alternating: 10 DB curls + 10 tricep pushdowns + 10 pec flies
D. 7min EMOM of Pull-ups & Ab-wheel: 5 reps of each done in a superset fashion

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks, build to a tough single then drop 10-15% for 3x2
B. Drop Snatch, build to a tough single (should be more than your best snatch)
C. Back Squat 10@50%, 6@65%, 4@75%, 2@80%, 1@85%, 1@90%, then max reps at 80%

Workout 2
A. Clean from blocks 3x3 @ 75-80%
B. Jerk from rack: 6x2 @75% ever7 60-90sec for technique
C. Group Metcon

Workout 3
A. Snatch 5x2@80%. No misses
B. Clean & Jerk 4x2 @ 80-85%
C. Front Squat, buld to a tough set of 4

Workout 4
A. Push Press 4x4
B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Sept 4 2018

GROUP CONDITIONING

Monday
Labour Day Workout!

Schedule reminder: 10am-11am Open Gym. 11am-11:30am Group Metcon
If you want to come in to lift, come in anytime after 10am depending on how much time you need.

Tuesday
10min AMRAP: 5 handstand push-ups or normal push-ups + 5/10 chin-ups + 15 KB Swings.

Wednesday
In order, for time: 100 DU + 50 goblet squats + 40 KB Swings + 30 push-ups + 20 toe to bar + 200m run

Thursday
5min AMRAP: 4 sandbag ground to standing + 150m row. 5min AMRAP: 4 gym lengths heavy overhead walk (use heavy DB's) + 30 DU. 5min AMRAP: Bike 10/7cals + 4-8 strict toe to bar with 3sec lowering phase

Friday
FBOMB FRIDAY!

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

Short and (kind of) sweet! Push your pace to the limit on this. Minimal to zero pacing.

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-up sets of 8.
B. Deadlift 8x5 EMOM at 75% of your most revent 3RM
C. Split Stance deadlift, 2x12/side, rest 30sec between sides
D. Group Metcon

Workout 2
A. Bench Press 2-3 warm-ups with 60sec rest between sets. 5 reps.
B. 4-5 sets (time dependant), altnerating exercises: Pull-ups with 6sec lowering phase, 3-5reps, rest 45-60sec, Bench Press 4-6 reps with 5sec lowering phase, rest 60sec
C. Group Metcon

Workout 3
A. Back Squat. 3 warm-ups sets of 8.
B. Back Squat. 8x4 EMOM at 75% of your most recent 3RM
C. Weighted Cossack Squats 3x8/side (go heavy to make this tough). rest 45sec between sets
D. Group Metcon

Workout 4
A. 5 sets, altnerating: Max ring rows, rest 30sec, accumulate 30-60sec of handstand hold (adjust angle of body to make it easier, or to make it harder, march hands), rest 30-60sec, accumulate 45sec of hollow body hold (or, to make harder, tucked front lever 10-20sec), rest 30-60sec.
B. Group Metcon

 

 

 

TRAINING-GENERAL

Workout 1
A. Back Squat: if feeling good go 87%xAMRAP (aim for 5+), if not 80%xAMRAP (aim for 8+)
B. Reverse Goblet Lunge 3x5/5
C. Group Metcon

Workout 2
A. Bench Press: work up to 87%xAMRAP (aim for 5+), then 80%xAMRAP
B. Chinese Rows (1sec pause) 3x5
C. Group Metcon

Workout 3
A. Trap Bar Deadlift: build to a 5RM then 2x3@95% of 5RM
B. 6min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel
C. Group Metcon
D. (time permitting) Cable Y Press 2x10-15

Workout 4
A. Sandbag Squats 7min EMOM, 5-8 reps
B. Goblet Walking Lunges 3x10/10
C. Sandbag Carry: 1 set to failure, aim for 200m
D. Group Metcon

 

 

TRAINING-COMPETITION

Monday
A. 12min AMRAP: odd mins: ring muscle-up (or bar chest/hip to bar pull-ups) x1-3 reps. even mins: 3-5 tough handstand push-ups (from deficit if able). B. 10mins ever 2mins: 2-4 weighted chin-ups, no rest, 10-20 sandbag press. rest remaining time. C. Group Metcon D. 3 sets: toe tp bar + candle stick press, max reps https://www.youtube.com/watch?v=G5dU12NZjXE

Tuesday
Weightlifting Training with Mylene

Wednesday
Competition Class

A. 10 mins, EMOM:
odd mins. 8 power clean
even mins: 2-4 bar muscle-ups

B. Short Lesson: breathing technique practice with wall ball

C. 6 sets: 2mins work, 2mins rest: [at 5RM thruster weight] 1 thruster + 2 cleans + 3 front squats + 4 chest to bar pull-ups + 5 HSPU + AMRAP Row or Bike in remaining time.

 

Thursday
A. Gymnastic skill work: 3 sets: 45sec of back-to-wall shoulder touches (if need to make easier: face wall), 60sec rest. Then 3 sets: AMRAP skin the cat, rest 60sec Then: 3 sets of: max single arm hang from bar. B. Aerobic Session.. 50-60min at 65% pace. 1000m row + 40-80m overhead waiters walk with 2 dumbbells + 400m run + 60sec front plank on rings + bike 30cals + 100 double unders (focus on consistent breathing and staying relaxed)

Friday
A. Back Squat: Warm-ups, then 3x5-8 + 1x5+@75%, rest 2-3mins. B. Anderson Squats (with yolk) warm-ups as needed, then 3x5 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. single arm farmers walk. 3x50m per side. as heavy as possible.

Saturday
A. Bench Press. Build to a 2RM
B. 4 sets, alternating, rest 45sec between exercises. Cable lat pull down 10-15reps + DB Bench Press 10-15reps
C. Group Metcon
D. Sandbag Carry. 100-200m, as heavy as possible. 2 sets. Rest as needed between sets.
E. 2sets alternating: 10-15reps dumbbell press with slow tempo, rest 20sec, 8-12 reps dumbbell lateral raise, rest 20sec, 8-12 "A's" with band

 

 

POWERLIFTING TEAM

DAY 1
A. Squat 2x8, 1xAMRAP @ 72.5-­77.5%
B. Bench Press 2x8, 1xAMRAP @ 72.5-­77.5%
C. DB Row 3x12

DAY 2
A. Short Pause Front Squat 3x8@60-65%
B. Tempo (3cnt lowering) CG Bench 4x6@65-70%,
C. 5min EMOM of Pull-ups & Ab-wheel: 5 reps of each done in a superset fashion
D. 3 sets each: 12-15 lat pulldowns, 12-15 tricep pushdowns

DAY 3
A. Deadlift 3x5@70-75%
B. RDL 2x10@50%
C. 8 Super Sets of: 5 Barbell Rows + 6 heavy KB Swings, rest 30sec

DAY 4
A. Overhead Press 3x5@80-82.5%
B. DB Bench 3x12
C. 2 sets, alternating: 12 DB curls + 12 tricep pushdowns + 12 pec flies
D. 6min EMOM of Seated Side-Delt Raises & Barbell Bicep Curls: 5 reps of each done in a superset fashion

 

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks 3x4 hard sets
B. OH Squat 3x3 with 3sec pause at bottom
C. Back Squat 10@50%, 6@65%, 5@75%, 3@80%, 2@85%, 1@90%, then max reps @ 75%

Workout 2
A. 5 sets. 2 Clean + 1 Jerk
B. Shoulder Press. 5x5EMOM @70%
C. Group Metcon

Workout 3
A. Snatch EMOM 8x1 @ 85%
B. Back Squat 5x2@ 85% approx. every 90sec, then 2x5 paused back squat with 4sec pause
C. Snatch Pull 3x4@110%

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: Push press 6 reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week.
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Aug 28 2017

GROUP CONDITIONING

Monday
6 rounds for time: 5 man makers + 200m run. (16min cut-off)

Tuesday
A. Battling ropes: 20sec on, 40sec rest: 2 times through: alternating waves, claps, simultanious waves B. Assult Bike relay. In teams of 3, complete 100cals.

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

Thursday
In teams of 2, complete as many rounds as possible in 30mins of: 8 Thrusters + 10 box jumps + 200m run.

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

Workout 1
A. Perform 3 warm-up sets of the back squat, doing sets of 5.
B. 3 sets: alternating between 5 tough back squats, rest 20sec, 8-12 sandbag squats, rest 2min.
C. Group Metcon

Workout 2
A.Chin-ups. 6min AMRAP. Do as many sets of 3 @ about 70-75% of your max as possible (if using bands, use a band that allows you to do 6-7 reps when fresh). B. Shoulder Press. 8min AMRAP. As many sets of 5 @ 70% as possible. C. Group Metcon D. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec.

Workout 3
A. 3 warm-up sets of sumo-deadlift, sets of 8.
B. 3 sets alternating: 8reps sumo deadlift, rest 20sec, 10-15 reps of GHD Hip Extension, rest 2mins.
C. Group Metcon

Workout 4
A. 5 sets, alternating: 8-12 landmine presses, rest 45sec, 6-10 cable lat pull down, rest 45sec.
B. Pallof Press Hold 45-60sec per side. 2-3 sets per side, depending on time. No rest between sides.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 87%x3x3
B. Reverse Goblet Lunge 3x5/5
C. Group Metcon

Workout 2
A. Bench Press 87%x3x3
B. Chinese Rows (1sec pause) 3x6
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 4-5x3 (leaving 1-2 reps in the tank)
A. 4 sets: 4 Dips (weighted if needed) + 5 Barbell Rows, rest 45sec between sets
C. Group Metcon
D. (time permitting) Cable Y Press 2x8-12

Workout 4
A. 4 sets: max sandbag squats (aim for 6-10) + 5 reps ab wheel, rest 45-60sec
B. 9min EMOM min 1: 8 reps bulgarian SS right leg, min 2: 8 reps bulgarian SS left leg, min 3: 4/leg weighted cossacks
C. Group Metcon

 

COMPETITION STREAM

Monday
A. Bar Muscle-ups. 7mins: EMOM 1-3 tough reps (or work chest/hip to bar pull-ups). B. 7mins EMOM: 3-5 tough handstand push-ups (from deficit if able). C. 3 sets alternating, rest 90sec between exercises: lat pull down 6-8reps + Seated DB Press 6-10reps. D. Group Metcon E. 3 sets: strict knee to elbow with straight arms and 3sec lowering phase. 5-10reps. (*if this isn't too hard, do toe to bar)

Tuesday
Tuesday - Oly with Mylene

Wednesday
A. 10 sets, EMOM:
odd mins: 2 cleans + 1 thruster at last week's 5RM weight.
even mins: 2-6 muscule-ups or c-to-b pull-ups.
B. NANCY: 5 sets for time: 400m run + 15 OH Squat

Thursday
A. Gymnastic skill work: 3 sets: 45sec of back-to-wall shoulder touches (if need to make easier: face wall), 60sec rest. Then 3 sets: AMRAP skin the cat, rest 60sec Then: 3 sets of 4-6 gym lengths of heavy single arm farmers walk B. Aerobic Session.. 50-60min at 65% pace. 3000m row + 800m + bike 50cals

Friday
A. Warm-ups, then 6x3@80%, rest 2-3mins. B. Sandbag Squats 2x8-15reps. C. FBOMB

Saturday
A1. Bench Press 5,3,1,5,3,1 reps, rest 90sec
A2. Seated Cable Lat Pull Down 6x5-8 with 3sec pause at chest (hands/wrists should touch chest at end of each rep & lats stay engaged for entire reps), rest 90sec
B. Group Metcon
C. Then 3 sets alternating: 10-15reps dumbbell press with slow tempo, rest 20sec, 8-12 reps dumbbell lateral raise, rest 20sec, 8-12 band back flys, rest 20sec, 8-15 band external rotations, rest 90sec

 

POWERLIFTING TEAM

DAY 1
A. Squat 3x5, 1xAMRAP @ 75-80%
B. Bench Press 3x5, 1xAMRAP @ 75-80%
C. DB Row 2x8

DAY 2
A. Short Pause Front Squat 4x8@55-60%
B. Tempo (3cnt lowering) CG Bench 5x8@60-65%,
C. 6min EMOM of Seated Side-Delt Raises & Barbell Bicep Curls: 5 reps of each done in a superset fashion
D. 3 sets each: 12-15 lat pulldowns, 12-15 tricep pushdowns

DAY 3
A. Deadlift 4x5@65­‐67.5%
B. RDL 3x8@60%
C. 8 Super Sets of: 3 Barbell Rows + 8 heavy KB Swings, rest 30sec

DAY 4
A. Overhead Press 4x5@77.5%
B. DB Bench 2x8
C. 2 sets, alternating: 8 DB curls + 8 tricep pushdowns + 15 pec flies
D. 6min EMOM of Pull-ups & Ab-wheel: 5 reps of each done in a superset fashion

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks 3x5
B. OH Drop Snatch 5x1 tough reps
C. Back Squat 10@60%, 6@70%, 5@75%, 3@80% 3x2@85%

Workout 2
A. Tall Jerk 3x5
B. Jerk from Rack 4x2@80%
C. Clean and Jerk 3x1@80%
D. Group Metcon

Workout 3
A. Snatch 5x1@85%
B. Front Squat, buld to a tough set of 6
C. RDL 4x8

Workout 4
A. Jerk 5x1 EMOM
B. 3 sets: weighted front step-up 10/side + 4-8 strict chin-ups + GHD Hip Extension 10 reps with 4sec pause at top. Rest as needed
C. Group Metcon

 

Comment

Comment

Group Workouts for the Week of Aug 21 2017

GROUP CONDITIONING

Monday
In teams of 2: 3 sets each as fast as possible. 500m row + 10 burpees over the erg.

Tuesday
400m run + 7 rounds of: 6 DB Thrusters + 8 (4/4) box step-ups with DB's at side + 400m run.

Wednesday
10-9-8-7-6-5-4-3-2-1: KB Swings + KB Goblet squats

Thursday
5min AMRAP: 5 strict chin-ups + 10/10 plank reach touches (from forearms). 5min AMRAP: 5 strict HSPU or push-ups (for quality) + 30 DU. 5min AMRAP: 2 laps of gym (approx 40-50m) sandbag carry + 4-8 strict toe to bar with 3sec lowering phase

Friday
FBOMB FRIDAY!

Saturday
In teams of 2 with one partner completing a full round before alternating, complete 5 rounds each (20min cut-off): 10 DB Hang Power Cleans + 8/8 walking lunges (16 total) with DBs in front rack + 15/10 cals assault bike.

 

FOUNDATIONS

Workout 1
A. Deadlift, 3-4 warm-ups sets with 60sec rest, then build to a tough set of 3. Then, 2x5@90% of today's top weight. B. (if time allows) 4mins of practice: hip airplanes. C. Group Metcon

Workout 2
A. 4 sets, alternating, rest 60sec between exercises: Chin-ups 3-5 reps + Bench Press 3-5 reps. B. Bench Press, 1 set of as many reps as possible at 85% of today's top weight. C. Group Metcon

Workout 3
A. Mini-band side shuffles. 1 set, cange direction every 5 reps, go to major fatigue in your butt!. B. 3 sets, alternating: 4 reps Paused Back Squat (3sec pause at the bottom), Rest 20sec, then 4-8 reps of normal back squat (no pause), rest 2-3mins. C. Group Metcon

Workout 4
A. 4 sets, alternating. Rest 60sec betwen exercises. 6-10 dumbbell bench press + 6-10 cable lat pull down. B. In 3 mins, accumulate as much hollow body hold as possible. C. Group Metcon

 

 

TRAINING GENERAL

Workout 1
A. Back Squat 85%x2x3, then 1xAMRAP
B. Reverse Goblet Lunge 3x6/6
C. Group Metcon

Workout 2
A. Bench Press 85%x2x3, then 1xAMRAP
B. Chinese Rows (1sec pause) 3x6-8
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 3x5 (leaving 1-2 reps in the tank)
B. 4 sets: 5 Barbell Rows + 5 reps Ab Wheel, rest 45-60sec between sets
C. Group Metcon
D. (time permitting) Cable External Rotations 2x12-15

Workout 4
A. Sandbag Squats 7min EMOM, 5-8 reps
B. Goblet Walking Lunges 2x15/15
C. Sandbag Carry: 1 set to failure, aim for 200m
D. Group Metcon

 

COMPETITION STREAM

Monday
A. Ring Muscle-ups. 7mins: EMOM 1-3. B. 7mins EMOM: 3-5 tough handstand push-ups. C. 3 sets alternating, rest 90sec between exercises: lat pull down 6-8reps + Seated DB Press 6-10reps. D. Group Metcon E. 3 sets: 90sec hollow body hold + dumbbell pull-over with straight arms (8-12reps)

Tuesday
Weightlifting Class with Mylene

Wednesay
A. in 8 mins, build to a 5RM thruster for the day. B. Technique Practice: the second kip. C. 6 sets: Against a 2min running clock, perform 3 muscle-ups (or 4 chest to bar pull-ups) + 10/6 cals bike + AMRAP OH Squats in remaining time: 115/85. Rest 2min between sets.

Thursday
A. Gymnastic skill work: 4min EMOM: 3-4 kip swings. aiming to get as high and as far behind the bar as possible. Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest. Then 3 sets: AMRAP skin the cat, rest 45sec Then: 3 sets of 4-8 gym lengths of heavy single arm overhead waiters walk with KB B. Aerobic Session.. 50-60min at 65% pace. 3000m row + 800m + bike 50cals

Friday
A. Warm-ups, then 4x6, 1x6+@75%, rest 2-3mins. B. Sandbag Squats 2x8-15reps. C. FBOMB

Saturday
A1. Bench Press 5,5,3,3,2 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x5-8 with 3sec pause at chest (hands/wrists should touch chest at end of each rep & lats stay engaged for entire reps), rest 90sec
B. Group Metcon
C. Then 3 sets alternating: 8-12reps dumbbell lateral raise (use a slow tempo), rest 20sec, 8-12 reps dumbbell front raise, rest 20sec, 8-12 band back flys, rest 20sec, 8-15 band external rotations, rest 90sec

 

 

POWERLIFTING TEAM

DAY 1
A. Tempo Front Squat 2x8@67.5%
B. 3cnt Pause Bench 2x8@67.5%
C. 1 Arm DB Rows: 5 reps alternating arms every 30sec for 6min

DAY 2
A. Tempo Goblet (or sandbag) Squat 2x8 (4sec lowering, 1sec pause)
C. Press 2x8@ 45% (of bench max)
C. Meadows Rows 2x10
D. 3 sets, alternating: 8 curls + 8 skullcrushers + 8 lateral raises

DAY 3
A. Deadlift 2x8@55%
B. RDL 2x8@45%
C. GHR 3x8

DAY 4
A. Feet Up Bench 3x8@70%
B. DB Incline 2x8
C. Chinese Rows 3x8
D. 3 sets, alternating: 8 pec flies + 8 skullcrushers + 8 front raises

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 4x3@75-80%
B. 3x5 OH Squat
C. Back Squat 10@65%, 8@75%, 4@80%, 2@85%, 4@80%. try to move the bar as quickly as possible on the way up)

Workout 2
A. 5 sets. Clean from blocks + 3 push press.
B. Shoulder Press. 5x3EMOM @75%
C. Group Metcon

Workout 3
A. Snatch EMOM 8x1 @ 85%
B. Back Squat 1@90%, then 10x2 approx EMOM @ 80%
C. Snatch Pull 3x3@110%

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: barbell walking lunges 5/side + pendlay rows 10reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week.
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Aug 14

GROUP CONDITIONING

Monday
4 sets: 30sec AMRAP: heavy thrusters. 30sec rest. 30sec AMRAP: shuttles. 30sec rest. 30sec AMRAP: ball slams. rest 2min. (*Weight on thrusters must be as heavy as possible to enable unbroken thrusters on first set)

Tuesday
6 sets: 30sec row. 30sec rest. 30sec burpees. 30sec rest. 30sec bike. 30sec rest. Score=total cals + reps

Wednesday
12mins AMRAP, in teams of 2 (alternating): 10 goblet squats + 6 burpees.

Thursday
8mins:
Right Arm: 1 lap single arm famers walk
Left Arm: 1 lap single arm farmers walk
Right Arm: 12 single arm deadlifts
Left Arm: 12 single arm deadlits

transition/rest 1 mins

8mins: (time yourself, rest as needed between exercises)
30sec handstand hold (or 30sec of alternating shoulder touches in handstand)
30sec AMRAP Chin-ups
30sec amrap sandbag squats
 

Friday
FBOMB FRIDAY!

Saturday
Team workout (teams of 2, altnernating rounds): 5 sets each: 20m (10/10) pinch grip plate farmers walk + 40m (plate sprint (holding both plates with fingers in the sleeve) + 40 m overhead plate sprint (just one plate, obvi) + 200m run. 20min cut-off

 

FOUNDATIONS

Workout 1

A. Perform 2-3 warm-up sets of back squat, then 3 tough sets of 4-6 reps. rest 90sec sets. B. Sandbag Squats 2-3 sets of 10-15reps. Rest 90sec. C. Group Metcon.

Workout 2

A.Chin-ups. 6min AMRAP. Do as many sets of 2 @ about 80% of your max as possible (if using bands, use a band that allows you to do 6-7 reps when fresh). B. Shoulder Press. 8min AMRAP. As many sets of 5 @ 70% as possible. C. Group Metcon D. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec.

Workout 3

A. 4 sets, rest 30sec between exercises: Bulgarian Split Squats 6-8 reps with 3sec lowering phase + 6-8 cable rows from high to low position with 2sec pause at chest. B. 2 sets (if time), no rest between exercises: 8-12 facepulls with bands + knee raise drill on slant board - as many reps as possible until failure on each leg C. Group Metcon

Workout 4

A. In 10mins, alternating exercises, with as much rest as desired: 8-10 dumbbell Floor press + strict knee to elbow with 3sec lowering phase. 4-8reps B. 6 mins, as many quality sets as possible. 30sec handstand hold vs wall (do single handed is possible) + 30sec superman hold (weighted is possible) C. Group Metcon

 

Training-General

Workout 1
A. Back Squat 83%x3x4
B. Reverse Goblet Lunge 3x8/8
C. Group Metcon

Workout 2
A. Bench Press 83%x3x4
B. Chinese Rows (1sec pause) 3x8
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 4x5 ramping (start around 75% of your DL max)
B. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel
C. Group Metcon
D. (time permitting) Cable External Rotations 2x12-15

Workout 4
A. Sandbag Squat 3x8-15
B. 9min EMOM min 1: 10 reps bulgarian SS right leg, min 2: 10 reps bulgarian SS left leg, min 3: 5/leg weighted cossacks
C. Group Metcon

 

Training-Competition

Monday
A. Bar Mucle-ups 7x3-6reps (if unable, practice 'second kip') rest at least 90sec. B. 5 sets each, every 90sec. Even minutes: 4-6 tough handstand push-ups (go from deficient if needed to make harder). Odd minutes: 15sec (or more) front lever hold with straight arms C. Group Metcon D. Complete 30reps of strict knee to elbow with controlled tempo. Rest as needed

*If unable to do bar MU, practice 'second kip' and work on getting as high as possible. 

 

Tuesday
Weightlifting class with Mylene

Wednesday
Comp Class:
A. 4mins EMOM: 10x power clean + push press.
-rest 2mins/transition-
B. 4mins EMOM: 6x power clean + push press [add weight]
--rest 2mins/transition--
C. 4mins EMOM: 3x power clean + push press [add weight]
D.. 4 sets:
3min amrap:
-10/5 toe to bar (based on ability, not gender)
-10 box over jumps
-bike 15/10cal
3mins rest.

Thursday
A. Gymnastic skill work: 4min EMOM: 3-4 kip swings. aiming to get as high and as far behind the bar as possible. Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest. Then 3 sets: AMRAP skin the cat, rest 45sec Then: 3 sets of 4-8 gym lengths of heavy single arm overhead waiters walk with KB B. Aerobic Session.. 50-60min at 65% pace. 3000m row + 800m + bike 50cals

Friday
A. Warm-ups, then 3x6, 1x6+@75%, rest 2-3mins. B. Sandbag Squats 2x8-15reps. C. FBOMB

Saturday
A1. Bench Press 6,4,2,6,4 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x5-8 with 3sec pause at chest (hands/wrists should touch chest at end of each rep & lats stay engaged for entire reps), rest 90sec
B. Group Metcon
C. Then 3 sets alternating: 8-12reps dumbbell lateral raise (use a slow tempo), rest 20sec, 8-12 reps dumbbell front raise, rest 20sec, 8-12 band back flys, rest 20sec, 8-15 band external rotations, rest 90sec

 

Powerlifting Team

DAY 1
A. Tempo Front Squat 5x8@57.5­‐62.5%
B. 3cnt Pause Bench 5x8@57.5-62.5%
C. 5min EMOM Yates Row & Ab-wheel: 5 rows follwed immediately by 5 reps ab-wheel

DAY 2
A. Tempo Goblet (or sandbag) Squat 5x5 (4sec lowering, 1sec pause)
B. Press 5x5@50% (of bench max)
C. Meadows Rows 3x12
D. 3 sets, alternating: 10 curls + 10 skullcrushers + 10 lateral raises

DAY 3
A. Deadlift 5x5@65-70%
B. RDL 3x8@55%
C. GHR 3x10

DAY 4
A. Feet Up Bench 3x8-10@65-67.5%
B. DB Incline 4x8
C. Chinese Rows 3x10
D. 3 sets, alternating: 10 pec flies + 10 skullcrushers + 10 front raises

 

Weightlifting Steam

Workout 1
A. Snatch from blocks 3x3
B. Drop Snatch, build to a tough single
C. Back Squat, 1@90%, then 4x2@80% every 90sec
D. Clean pull 2x2@110%

Workout 2
A. Tall Jerk 3x5, Jerk from Rack 4x1@85%
B. Clean from block. 3x1 @ 85%
C. Group Metcon

Workout 3
A. Snatch to a max double for the day.
B. Clean and Jerk. Build to a tough double for the day.
C. Front Squat, sets of 2 all the way up, build to a heavy set for the day

WOrkout 4
A. Snatch Grip RDL 3x10
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Aug 7 2017

GROUP CONDITIONING

Monday - Special Class for Long Weekend @ 10am.

Tuesday
5mins AMRAP: 3 pull-ups + 6 push-ups + 12 bodyweight squats. rest 3mins. 5mins: run 600m, then row as many cals as possible in remaining time, rest 3mins. 5min: 10 box jumps (step down) + 10 KB Swings

Wednesday
10min AMRAP: 20 double unders + 10 (5/5) walking lunges (dumbbells at sides) + 6 toe to bar

Thursday
15min AMRAP for quality: 30sec of max tire flips + 30sec l-sit on bar/rings/parallettes + 75-100m sandbag carry

Friday
FBOMB FRIDAY!

Saturday
Partner workout (Teams of 2), alternate rounds: 2 rounds each: row 400/300m + 10 burpees. Then 2 rounds each of: Bike 18/12cals + 10 ball slams. Then 2 rounds each of: 20 KB Swings + 15 KB Goblet Squats. (20min cut-off)

 

FOUNDATIONS

Workout 1
A. Deadlift, 3-4 warm-ups sets with 60sec rest, then build to a tough set of 4 (normal tempo). Then, 2x5@90% of today's top weight. B. (if time allows) 4mins of practice: hip airplanes. C. Group Metcon

Workout 2
A. In 7mins (or less), find your 1RM chin-up, starting from a deadhang. B. Bench Press. 6 sets of 5reps, every 90sec. Starting light and building over the sets so that the last 3 sets are tough. C. Group Metcon

Workout 3
A. Mini-band side shuffles. 1 set, cange direction every 5 reps, go to major fatigue in your butt!. B. Paused Back Squat (3sec pause at the bottom). In 8-mins, build to a hard set of 2. C. Back Squat (regular, no pause), 2xmax quality reps at top weight for part B, rest 90sec. D. Group Metcon

Workout 4
A. 4 sets, alternating. Rest 60sec betwen exercises. 6-10 dumbbell bench press + 6-10 cable lat pull down. B. In 3 mins, accumulate as much hollow body hold as possible. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 80%x3x4-5
B. Reverse Goblet Lunge 3x10/10
C. Group Metcon

Workout 2
A. Bench Press 80%x3x4-5
B. Chinese Rows (1sec pause) 3x10
C. Group Metcon

Workout 3
A. Tempo RDL (4-5cnt lowering) 2x10@50%
B. 4 sets: 5 Barbell Rows + 5 reps Ab Wheel, rest 45-60sec between sets
C. Group Metcon
D. (time permitting) Cable External Rotations 2x12-15

Workout 4
A. Every 90sec for 7 rounds: Anderson Squat 5 reps
B. 3-4 sets: Weighted Cossacks 5/leg + 4 Sandbag Over Shoulder Toss
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. Bar Mucle-ups 6x3-6reps (if unable, use a band to assist) rest at least 90sec.
B. 5 sets each, every 90sec. Even minutes: 4-6 tough handstand push-ups (go from deficient if needed to make harder). Odd minutes: 15sec (or more) front lever hold with straight arms
C. Group Metcon
D. Complete 30reps of strict knee to elbow with controlled tempo. Rest as needed

Tuesday
Weightlifting Class @ 630

Wednesday
Wednesday. Comp Class + B. As needed:

Extra work as needed:
2 sets: band face pulls 10-15reps, rest 30sec, "A's" with band, 10-15 reps, rest 30sec

2 sets: DB external rotations 8-12reps with slow tempo

2 sets: 15 high box step-ups with 2-3sec lowering phase/side

Thursday
A. Gymnastic skill work:
4min EMOM: 3-4 kip swings. aiming to get as high and as far behind the bar as possible.
Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest.
Then 3 sets: AMRAP skin the cat, rest 45sec
Then: 3 sets of 4-8 gym lengths of heavy single arm overhead waiters walk with KB

B. RecoveryAerobic Session.
50-60min 'amrap' recovery workout at 65% pace. 1500m row + 10-15 band back flys + bike 40cals + 10-15 banded external rotations/side

Friday
A. Warm-ups, then: 4 sets: 2 paused back squats (3sec), rest 20sec, then 3+ back squats with no pause, rest 2-3mins. B. Sandbag Squats. 2x6-15 reps. rest 2mins. C. FBOMB!

Saturday
A1. Bench Press 6x2-4 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x4-6 with 3sec pause at chest (hands/wrists should touch chest at end of each rep), rest 90sec
B. Group Metcon
D. Then 3 sets alternating: 8-12reps dumbbell lateral raise (use a slow tempo), rest 20sec, 8-12 reps dumbbell front raise, rest 20sec, 8-12 band back flys, rest 20sec, 8-15 band external rotations, rest 90sec

 

POWERLIFTING

DAY 1
A. Tempo Front Squat (3sec lowering) 3x8@65-67.5%
B. 3cnt Pause Bench 3x8@65-67.5%
C. 6min EMOM Strict Chin-ups & Ab-wheel: 5 chin-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Tempo Goblet (or sandbag) Squat 3x8 (4sec lowering, 1sec pause)
B. DB Bench 4x10
C. Meadows Rows 3x10
D. 3 sets, alternating: 10 curls + 10 skullcrushers + 10 lateral raises

DAY 3
A. Deadlift 3x5@70-72.5%
B. RDL 4x8@50%
C. GHR 3x10

DAY 4
A. Feet Up Bench 3x10@65%
B. DB Incline 2x10
C. Chinese Rows 3x10
D. 3 sets, alternating: 10 pec flies + 10 skullcrushers + 10 front raises

 

WEIGHTLIFTING TEAM

Workout 1
A. Snatch. 4x3, tough reps
B. OH Squat with 3sec pause at bottom 3x3
C. Back Squat 3x4-6, try to beat what you did 2 weeks ago
D. Clean Pull 3x4@100%

Workout 2
A. Clean from blocks, 4x2, tough reps
B. Push Press 4x2-4
C. Shoulder Press 1xmax @ 80%
D. Group Metcon

Workout 3
A. Snatch EMOM 10x1@82%
B. Back Squat 1@90%, then 7x3 EMOM @ 75%, then 2x5 Paused Squat with 5sec pause in bottom.
C. Snatch Pull 3x5@100%
D. RDL 2x10

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: barbell walking lunges 5/side + pendlay rows 10reps + GHD Hip Extension 8reps with 4sec pause at top
C. Group Metcon

Comment

Comment

Group Workouts for the Week of July 31 2017

Group Conditioning 

Monday
5 sets: EMOM: minute 1: row 20/15/10 cals. Minute 2: 18 ball slams. Minute 3: 10 shuttles + 8/5 burpees. *A perfect score is 0. Otherwise mark how many reps/cals you were off the mark by.

Tuesday
2 sets: In 3 mins: run 400m, then AMRAP pull-ups. rest 2mins. In 3mins: Bike 30/20cals, then AMRAP: push-ups.

Wednesday
For time: 500m row + 25 KB Swings + 40 bodyweight squats + 400m run + 25 KB swings + 40 bodyweight squats

Thursday
Sleds! 10x10m. + 1x100m. + 1x50m

Friday
FBOMB FRIDAY!

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

 

Foundations

Workout 1
A. Perform 2-4 warm-up sets of back squat, then 3 tough sets of 6-8 reps. rest 2mins between sets. B. Group Metcon.

Workout 2
A. 4 sets alternating: Narrow Grip (hands almost touching) Chin-ups. as many reps as possible (minimum 4 if using a band), rest 60sec, then Shoulder Press 4x3-5reps, rest 60sec B. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec. C. Group Metcon

Workout 3
A. 4 sets, rest 30sec between exercises: Bulgarian Split Squats 6-8 reps with 3sec lowering phase + 6-8 cable rows from high to low position with 2sec pause at chest. B. 2 sets (if time), no rest between exercises: 8-12 facepulls with bands + knee raise drill on slant board - as many reps as possible until failure on each leg C. Group Metcon

Workout 4
A. In 10mins, alternating exercises, with as much rest as desired: 8-10 dumbbell bench press + strict knee to elbowwith 3sec lowering phase. 4-8reps B. 6 mins, as many quality sets as possible. 50m single arm farmers walk, rest as needed. C. Group Metcon

 

Training-General

Workout 1
A. Back Squat 77.5%x4x5
B. Reverse Goblet Lunge 3x12/12
C. Group Metcon

Workout 2
A. Bench Press 77.5%x4x5
B. Chinese Rows (1sec pause) 3x12
C. Group Metcon

Workout 3
A. Tempo RDL (4-5cnt lowering) 3x8@60%
B. 4-5 sets: 4-6 chin ups (weighted if needed) + 6 renegade rows/side, rest 30sec
C. Group Metcon

Workout 4
A. Anderson Squats build to a 3RM (4-6 sets)
B. 3-4 sets: Weighted Cossacks 6/leg + 5 reps Ab-wheel
C. Group Metcon

 

Training-Competition

Monday
A. Bar Mucle-ups 5x3-6reps (if unable, use a band to assist) rest at least 90sec.
B. 5 sets each, every 90sec. Even minutes: 4-8 tough handstand push-ups (go from deficient if needed to make harder). Odd minutes: 15sec (or more) front lever hold with straight arms
C. Group Metcon
D. Complete 30reps of strict knee to elbow with controlled tempo. Rest as needed

Tuesday
Olympic Weightlifting Class with Mylene

Wednesday
Comp Class @ 6:30pm

Extra work as needed:
2 sets: band face pulls 10-15reps, rest 30sec, "A's" with band, 10-15 reps, rest 30sec

2 sets: DB external rotations 8-12reps with slow tempo

2 sets: 15 high box step-ups with 2-3sec lowering phase/side

Thursday
A. Gymnastic skill work:
4min EMOM: 2-4 kip swings. aiming to get as high and as far behind the bar as possible.
Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides,
Then 3 sets: AMRAP skin the cat, rest 45sec

B. RecoveryAerobic Session.
50-60min 'amrap' recovery workout at 65% pace. 1500m row + 10-15 band back flys + bike 40cals + 10-15 banded external rotations/side

Friday
A. Warm-ups, then: 4 sets: 2 tough front squats, rest 20sec, 3-5 paused back squats (4sec pause at bottom), rest 2-3mins.
B. FBOMB Friday

Saturday
A1. Bench Press 5x4-6 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x4-6 with 3sec pause at chest (hands/wrists should touch chest at end of each rep), rest 90sec
B. AMRAP Fat Grip Chin-ups in 3mins.
C. Group Metcon
D. 2 sets: 60-100m heavy sandbag carry, rest as needed between sets.

 

Powerlifting Team

DAY 1
A. Tempo Front Squat (3sec lowering) 4x8@62.5%
B. 3cnt Pause Bench 4x8@62.5%
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. DB Bench 4x8
C. Meadows Rows 3x12
D. 3 sets, alternating: 12 curls + 12 skullcrushers + 12 lateral raises

DAY 3
A. Deadlift 4x5@65%
B. RDL 3x10@45%
C. GHR 3x12

DAY 4
A. Feet Up Bench 3x12@60%
B. DB Incline 3x8
C. Chinese Rows 3x12
D. 3 sets, alternating: 12 pec flies + 12 skullcrushers + 12 front raises

 

Weightlifting Stream

Workout 1
A. Snatch from blocks. Build to a tough double then 2x2 @ 90% of top weight for the day.
B. Drop Snatch + 1 OH Squats. 4 tough sets.
C. Back Squat 3x2-4 tough sets. If you get 4 reps, increase the weight, if you can't get at least 2, decrease.
D. Snatch Pull 3x3@100%

Workout 2
A. Tall Jerk 3x5, then Jerk from Rack, build to a tough tripple for the day.
B. Clean from blocks 3x4
C. Group Metcon

Workout 3
A. Snatch to max for the day, then 2x2@90% of that
B. Clean and jerk 3x1@90%, if feeling good go to max for the day
C. Front Squat, sets of 3 all the way up, build to a heavy set for the day

Workout 4
A. Clean pulls 4x3@110%
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of July 24 2017

GROUP METCONS

Monday
SPRINT A.F.A.P. FOR TIME (record in your books for future comparison) 
4-8-12-16-20 reps
-cals on bike, row or shuttles
-DB Hang Power Snatch - total reps. I.e. 2 per side... 4 per side... 6 per side... 8 per side... (below hip to overhead)

Tuesday
15min AMRAP: 24 Double unders + 16 (8/8) OH Walking Lunge + 8 toe to bar

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

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

 

FOUNDATIONS

Workout 1
A. Deadlift, 3-4 warm-ups sets with 60sec rest, then build to a tough set of 5 (normal tempo). Then, 2x5@90% of today's top weight. B. (if time allows) 4mins of practice: hip airplanes. C. Group Metcon

Workout 2
A. 5 total sets, alternating exercises: 2-4 reps of 1 1/4 Chin-ups (add weight if possible) [1 rep = all the way up, down until eyes are level with elbow, back up to the top, and back down] rest 45sec + Paused Bench Press 1-2 reps, rest 45sec B. Group Metcon

Workout 3
A. Mini-band side shuffles. 2 sets of 20-30 per side (change direction every 5 reps). B. Paused Above Parallel Back Squat (3sec pause just above 90 degrees), build to a hard set of 3. C. Back Squat (regular, no pause), 2xmax quality reps at top weight for part B, rest 90sec. C. Group Metcon

Workout 4
A. In 12mins, alternating exercises, with as much rest as desired:6-10 seated dumbbell press + single arm DB row 6-10 reps B. In 6 mins, alternating exercises, resting as needed: 10-15 facepulls with bands (controlled tempo) + weighted front plank 40sec C. Group Metcon

 

 

TRAINING-GENERAL

 

Workout 1
A. Back Squat 75%x3x6-8
B. Bulgarian SS 2x8/8
C. Group Metcon

Workout 2
A. Bench Press 75%x3x6-8
B. 1 Arm DB Rows: 5 reps alternating arms every 30sec for 5min
C. Group Metcon

Workout 3
A. 3 sets, alternating every 60sec: 5 Barbell Rows & 10 heavy KB swings
B. 6min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel
C. Cable Back Flies 2x15
D. Group Metcon

Workout 4
A. Anderson Squats 5x5 ramping
B: Sandbag Squat + Carry: One set of max sandbag squats (aim for 15-20), rest 60sec then max carry with the sandbag
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 4mins of ring muscle-up practice: Either AMPAP or max sets of 1 rep of controlled negative with at least 8sec lowering phase.
B. Bar Mucle-ups 4x4-8reps (or if unable sub: 2 controlled negatives + 2 chest to bar chin-ups as high as possible), rest at least 90sec.
C. Group Metcon
D. 4 sets each, every 90sec. Even minutes: 3-6 tough handstand push-ups (go from deficient if needed to make harder). Odd minutes: 15sec (or more) front lever hold with straight arms

Tuesday
Weightlifting Class with Mylene

Wednesday
Comp Class @ 6:30pm
+ RE TEST: single leg high step-down 8RM [3010] + 8RM DB external rotation [3010]

Thursday
A. Gymnastic skill work:
5min EMOM: 2-4 chest to bar pull-ups [kipping only if needed]
Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides,
Then 3 sets: AMRAP skin the cat, rest 45sec

B. Recovery/Aerobic Session.
50-60min 'amrap' recovery workout at 65% pace. 1500m row + 10-15 band back flys + bike 40cals + 10-15 banded external rotations/side

Friday
A. Warm-ups, then: 3 sets: 3 tough front squats, rest 20sec, 3-6 pause-above-parallel [4sec] back squats, rest 2-3mins.
B. FBOMB Friday

Saturday
A1. Bench Press 4x6-8 reps, rest 90sec
A2. Wide Grip Pull-ups 4x4-6 reps, rest 90sec
B. AMRAP Fat Grip Chin-ups in 4mins.
C. Group Metcon
D. 2 sets: max heavy sandbag carry, rest as needed between sets.

 

POWERLIFTING

DAY 1
A. Squat 90%x2, 95%x1, if feeling good continue building to a 1RM
B. 3cnt Pause Squat 65%x2x3
C. Sandbag Squats 1 set of AMRAP (aiming for 20+)

DAY 2
A. Bench Press 90%x2, 95%x1, if feeling good continue building to a 1RM
B. 3cnt Pause Bench 65%x3x3
C. 1 Arm DB Row 3x5
D. Band Pull a parts 2x20
OR Group Metcon

DAY 3
A. Deadlift 90-92%x2x2
B. Pause Deadlift (2cnt pause, 1" off floor) 65%x3x3
C. Barbell Row 2x5
D. Sandbag Carry: one trip of max weight for 400m

DAY 4
A. Close Grip Bench 85%x3, 90%x2, 92.5%x2, 80%xAMRAP
B. Incline DB Bench 2x10
C. Pullups (weighted if needed) 5x2 EMOM
D. Pec Flies 3x8
OR Group Metcon

 

WEIGHTLIFTING

Workout 1
A. Hang snatch 4x3
B. Drop Snatch + 4 OH Squats. 3 tough sets.
C. Back Squat 3x4-6 tough sets. Leave 1 rep in the tank. If you get 6, automatically increase the weight. If you're not able to get 4, lower the weight. Start at approx 80%
D. Snatch Pull 3x4@95%

Workout 2
A. Clean from blocks 4x3
B. Push Press 3x3-5
C. Group Metcon

Workout 3
A. Snatch 8x1 EMOM @ 80%
B. Back Squat, 1@90%, 5x1 EMOM@85%. Then Paused Back Squat 3x3 (3sec pause at bottom)
C. Clean Pull 4x3@105%
D. Snatch Grip RDL 2x10, add 5-15lbs from last week

Workout 4
A. Clean + 2 Jerks. 4 sets
B. 3 sets: barbell walking lunges 6/side + GH raise 6-8re[s + ring rows for max reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of July 17 2018

Group Conditioning

Monday
10mins AMRAP: 4 toe to bar + 8 push-ups + 10 wall ball + 20 double unders

Tuesday
3 rounds for time: 400m run + 12 DB Push Press (55s/35s) + 16 DB Front Squats (55s/35s)

Wednesday
15min AMRAP: In Teams of 2, alternating rounds: Bike 15/10 cals + 15 ball slams.

Thursday
18mins: 30-45sec front plank on rings (or on hands if needed) + heavy single arm farmers walk 50-80m + 4 hard TGU/side (or, if haven't done TGU, sub: 8 TGU sit-ups)

Friday
FBOMB FRIDAY

Saturday
For time: 10 HSPU (or 20 push-ups) + 15 thrusters (95/65) + 30 KB Swings + 40 cals Row OR 30cal ABike + 30 KB Swings + 15 thrusters + 10 HSPU (or 20 normal push-ups)

 

Foundations

Workout 1
A. Perform 2-4 warm-up sets of back squat to build the weight up. Then, 3 sets of: Paused Back Squat (3sec pause) 3 hard reps, rest 20-30sec, Regular Back Squat (no pause) 5-8 reps, rest 20-30sec, 10 walking lunges/side (holding Dumbbells), rest 3mins. B. Group Metcon

Workout 2
A. 4 sets alternating: Narrow Grip (hands almost touching) Chin-ups. as many reps as possible (minimum 4 if using a band), rest 60sec, then Shoulder Press with a 5sec pause at the top, 4x2-4reps, rest 60sec B (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec. B. Group Metcon

Workout 3
A. 3-4 sets, rest 30sec between exercises: 8-12 reps Cross-over step-ups (weighted if possible, maintaining a 3sec lowering phase) + 10 cossack squats/side (weighted, holding a dumbbell 'goblet squat' style) + mini-band walks 6 steps forward + 6 steps back - do as many sets as you can in 45sec + Hollow Body hold - as long as possible within 75sec. B. Group Metcon

Workout 4
A. In 10mins, alternating exercises, with as much rest as desired:6-10 seated dumbbell press + single arm DB row 6-10 reps B. In 6 mins, alternating exercises, resting as needed: 8 RDL+ weighted front plank 40sec C. Group Metcon

 

Training General

Workout 1
A. Back Squat 70%x3x10
B. Bulgarian SS 2x10/10
C. Group Metcon

Workout 2
A. Bench Press 70%x3x10
B. 1 Arm DB Rows 6min EMOM: 6-8 reps, alternate arms each min
C. Group Metcon

Workout 3
A. 6min EMOM: 5 dips (weighted if needed) followed immediately by 8 KB swings
B. 6min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups (weighted if needed) follwed immediately by 5 reps ab-wheel
C. Cable Back Flies 2x15
D. Group Metcon

Workout 4
A. Anderson Squats 7min EMOM, 4 reps: set the bar on pins above pararellel, it's ok if you can't get 4 reps by the end
B. Sandbag Squats: 2 sets of max reps (aiming for 20+)
C. Group Metcon

 

Training Competition

Monday
A. 4 sets each, every 90sec: Min 1: Ring Muscle-ups (or negatives) 1-3 reps. Min 2: Bar muscle-up OR chest to bar pull-ups (kipping allowed) aiming to touch as low on the chest as possible 2-3 reps. B. 4 sets each, every 90sec. Even minutes: 3-6 tough handstand push-ups (go from deficient if needed to make harder). Odd minutes: 15sec (or more) front lever hold with straight arms. C. Group Metcon. D. (if time... strongly suggested) 3 sets: Straight arm DB pull-overs 3x6-8 with 3sec lowering phase + 3 sets: DB Bench Press 6-10 reps with 3sec lowering phase.


Tuesday - Oly with Mylene

Wednesday
Comp Class + Part B as needed:

Single leg work
i) Front Step-up 8/side with 5sec lowering phase (go as heavy as possible without losing form or tempo). Rest 30sec between sets.
ii) Single Leg RDL 3x10/side (hold dumbbell in opposite arm as support leg)

and/or upper body structural balance work
iii) use external rotation progression - or 3x10-15/side with controlled tempo

Thursday
A. Gymnastic skill work:
5min EMOM: 2-4 chest to bar pull-ups [kipping only if needed]
Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides,
Then 3 sets: AMRAP skin the cat, rest 45sec

B. Recovert/Aerobic Session.
50-60min 'amrap' recovery workout at 65% pace. 1500m row + 10-15 band back flys + bike 40cals + 10-15 banded external rotations/side

Friday
A. Back Squat. Try to establish a new 5RM.
B. FBOMB Friday.

Saturday
A. Establish 1RM Chin-up
B. Bench Press: Build to 3RM for the day
C. Group Metcon.
D. 1-arm hang from bar, 3x30-45sec/side.
E. 3 sets: Ab wheel roll-ups, slow tempo, 30-45sec of work. rest 90sec.

 

 

Powerlifting Team

DAY 1
A. Squat 90%x2x2, 95%x1, 97.5%x1
B. 3cnt Pause Squat 75%x1x3
C: Sandbag Squat + Carry: One set of max sandbag squats (aim for 15-20), rest 60sec then max carry with the sandbag

DAY 2
A. Bench Press 90%x2x2, 95%x1, 97.5%x1
B. 3cnt Pause Bench 75%x2x3
C. 1 Arm DB Row 3x8
D. Band Pull a parts 2x20
OR Group Metcon

DAY 3
A. Deadlift 87-90%x3x3
B. Pause Deadlift (2cnt pause, 1" off floor) 75%x1x3
C. Barbell Row 3x5
D. Heavy KB Swing 3x12

DAY 4
A. Close Grip Bench 85%x2x3, 90%x2x2
B. Incline DB Bench 3x6-8
C. Pullups (weighted if needed) 6x2 EMOM
D. Pec Flies 3x8
OR Group Metcon

 

Weightlifting Stream

Workout 1
A. snatch 4x2 @ 70%
B. Jerk 3x3@70-75%
C. Back Squat 3@70%, 3@80%, 2@85%, 5@75%, 10@65%

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

Workout 3
A. Hang snatch 3x1@75-80%
B. Drop Snatch 3x3 @ 80-85% of best snatch
C. Clean pull 3x4@95-100% of best clean
D. Snatch Grip RDL 3x10 wtih 3sec lowering phase

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

Comment

Comment

Group Workouts for the Week of July 10 2017

Group Conditioning

Monday
Team workout: 8 sets each: 10 ball slams + 6 shuttles + 4 gym lengths (or 2 laps) farmers walk with DBs or KBs. (20min cut-off)

Tuesday
EMOM for 18mins: odd mins: 25sec row or bike sprintfor max cals. even mins: 25sec amrap DB heavy thrusters. Score = cals + reps) **For DB thrusters, pick a weight that is managable to go unbroken for at least 20sec during every round, but that feels tough.

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

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

Friday
FBOMB FRIDAY!

Saturday
3 sets for time: 20/15cal row (or 15/10cal bike) + 10 DB hang power cleans + 5 burpees

 

Foundations

Workout 1
A. Deadlift, 3-4 warm-ups sets with 60sec rest, then 1x8, 1x6, 1x4 with 5sec lowering phase.
B. Single Leg RDL 2-3 sets of 8/side with controlled tempo (dumbbell held in opposite hand as support leg)
C. Group Metcon

Workout 2
A. 4-5 total sets, alternating exercises: 3-6 reps of 1 1/4 Chin-ups [1 rep = all the way up, down until eyes are level with elbow, back up to the top, and back down] rest 60sec + Paused Bench Press 2 reps, rest 60sec
B. Group Metcon

Workout 3
A. Mini-band side shuffles. 2 sets of 20-30 per side (change direction every 5 reps).
B. Paused Back Squat (3sec pause at very bottom), build to a hard set of 2.
C. Back Squat (regular, no pause), 2xmax quality reps at top weight for part B, rest 90sec.
D. Group Metcon

Workout 4
A. In 10mins, alternating exercises, with as much rest as desired: 8-10 landmine rows/side + 8-10 landmine press/side - try to beat last week.
B. handstand hold, accumulate 3mins. OR: AMRAP handstand shoulder touches in 4 mins, resting as needed.
C. Group Metcon

 

Training-General

Workout 1
A. Back Squat 65%x3x12
B. Bulgarian SS 2x12/12
C. Group Metcon

Workout 2
A. Bench Press 65%x4x8
B. 1 Arm DB Rows 6min EMOM: 8-10 reps, alternate arms each min
C. Group Metcon

Workout 3
A. 6min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel
B. 5min EMOM Cable Back Flies & Bicep Curls: 5 reps each, no rest in between
C. Group Metcon

Workout 4
A. Anderson Squats 7min EMOM, 5 reps: set the bar on pins above pararellel, it's ok if you can't get 5 reps by the end
B. Sandbag Squats: 1 set of max reps (aiming for 20+)
C. Group Metcon

 

Training-Competition

Monday
A. 4 sets each, every 90sec: Min 1: Ring Muscle-ups (or negatives) 1-3 reps. Min 2: Bar muscle-up OR chest to bar pull-ups (kipping allowed) aiming to touch as low on the chest as possible 2-3 reps. B1. Sand Bag Press 4x6-10 reps with 3sec pause at top, rest 60-90sec, B2. 5x15sec (or more) front lever hold with straight arms. C. Group Metcon. D. (if time... strongly suggested) 4 sets: Straight arm DB pull-overs 4x6-8 with 3sec lowering phase + 4 sets: Ring Dips max reps of 4sec lowering phase + 4sec pause, or max hold of active hold in bottom of dip.

Tuesday
Olympic Lifting with Mylene. 6:30pm.

Wednesday
Comp Class + Part B. As needed:

Single leg work
i) Front Step-up 8/side with 5sec lowering phase (go as heavy as possible without losing form or tempo). Rest 30sec between sets.
ii) Single Leg RDL 3x10/side (hold dumbbell in opposite arm as support leg)

and/or upper body structural balance work
iii) use external rotation progression - or 3x10-15/side with controlled tempo

Thursday
A. Gymnastic skill work:
3 sets 30sec wall facing shoulder touches, 30sec rest.
Then, 3 sets: 30sec of back-to-wall shoulder touches, 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides,
Then 3 sets of bottom of ring dip hold (as long as possible).

B. Recover/Aerobic Session.
50-60min 'amrap' recovery workout at 65% pace. 1500m row + 10-15 band back flys + bike 40cals + 10-15 banded external rotations/side

Friday
A. Back Squat, 3x1-2 @ 90%+, then 1xmax quality reps at 87%. rest as needed. B. Deadlift 2x5 @ 80%.. C. FBOMB Friday.

Saturday
A1. 7 sets: weighted chin-ups 2-3 reps, rest 60-90sec sec
A2. 6 sets: Tempo Bench Press 2-3 reps with 3sec lowering phase, rest 90-120sec.
B. 1-arm hang from bar, 3x30-45sec/side.
C. Group Metcon.
D. 3 sets: Ab wheel roll-ups, slow tempo, 30-45sec of work. rest 90sec.

 

Powerlifting

DAY 1
A. Squat: build to a 3RM (if you're not sure what weight us 92% and go for AMRAP), drop 10% then 3x3
B. 3cnt Pause Squat 70%x1x5
C. Sandbag Squats 2 sets of AMRAP (aiming for 20)

DAY 2
A. Bench Press: build to a 3RM (if you're not sure what weight us 92% and go for AMRAP), drop 10% then 3x3
B. 3cnt Pause Bench 70%x2x5
C. Single Arm DB Press: work up to a tough set of 3 per arm
D. Band Pull a parts 2x20
OR Group Metcon

DAY 3
A. Deadlift 2x3 then 1xAMRAP 82-85%
B. RDL 2x5
C. Barbell Row 3x6
D. Sandbag Carry: one trip of max weight for 400m

DAY 4
A. Close Grip Bench 85%x3x3
B. Incline DB Bench 3x6-8
C. Pullups (weighted if needed) 7x2 EMOM
D. Pec Flies 3x8
OR Group Metcon

 

Weightlifting - Max-out Week!

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

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

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

Workout 4
A. Snatch to max. 3 attempts
B. Clean and Jerk to max. 3 attempts

Comment

Comment

Group Workouts for the Week of July 3 2017

GROUP CONDITIONING

Monday

*Holiday Workout! 
One class from 10am-11am + 1-hour of open gym from 11am-12noon

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

Wednesday
1 round for time:
50 box jumps (step down) + 50cal row + 50 thrusters (45/65)

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

Friday
FBOMB FRIDAY!

Saturday
*Closed for the QUANTATHALON! Come and watch. Starts at 10am.

 

FOUNDATIONS

Workout 1
A. Paused Back Squat (5sec pause at bottom), 2-3 warm-up sets, then 4 hard sets of 3. B. (if time...) Goblet Squat Walking Lunges (focus on perfect technique). 1-2 sets of 15 steps/side C. Group Metcon

Workout 2
A. 4 sets alternating: Chin-ups. as many reps as possible (minimum 4 if using a band), rest 60sec, then Shoulder Press with a 5sec pause at the top, 4x4-6reps, rest 60sec B. Group Metcon

Workout 3
A. 3-4 sets, rest 30-45sec between exercises: 8-12 reps High Front Step-up (as high as you can do go while maintaining a 3sec lowering phase) + 2-3 laps of gym, heavy overhead dumbbell carry (heavy) + 2-3 laps of gym single arm farmers walk (heavy) B. Group Metcon

Workout 4
A. In 10mins, alternating exercises, with as much rest as desired: 8-10 landmine rows/side + 8-10 landmine press/side - try to beat last week. B. handstand hold, accumulate 3mins. OR: AMRAP handstand shoulder touches in 4 mins, resting as needed. D. Group Metcon

 

TRAINING-GENERAL

A. Front Squat: build to a 1RM
B. Sandbag Squats 2 sets of AMRAP with a heavy bag (aiming for 10+)
C. Group Metcon

Workouts 2
A. Push Press: build to a 1RM
B. Single Arm DB Press: work up to a max set of 3 with each arm
C. Group Metcon
D. (optional) 2-3x5 DB Row

Workout 3
A. Deadlift 75%x5x2, 85%x2x1
B. Sandbag Carry: one trip of max weight for 200m
C. Group Metcon

Workout 4
A. Pause Squat (3sec pause) 75%x2x3
B. Barbell Z Press 3x3 (0-1 reps in the tank)
C. Group Metcon
D. (optional) 3x8 GHR

 

TRAINING-COMPETITION

Monday

A. Max muscule-ups (or negatives, weighted if possible) in 6mins. B1. Sand Bag Press 4x6-10 reps with 3sec pause at top, rest 60-90sec, B2. 5x15sec (or more) front lever hold with straight arms. C. Group Metcon. D. (if time... strongly suggested) 4 sets: Straight arm DB pull-overs 4x6-8 with 3sec lowering phase + 4 sets: Ring Dips max reps of 4sec lowering phase + 4sec pause, or max hold of active hold in bottom of dip.

Tuesday
Weightlifting Class with Mylene (6:30)

Wednesday
Comp Class (6:30) + B. As needed:

Single leg work
i) Front Step-up 8/side with 5sec lowering phase (go as heavy as possible without losing form or tempo). Rest 30sec between sets.
ii) Single Leg RDL 3x10/side (hold dumbbell in opposite arm as support leg)

and/or upper body structural balance work
iii) use external rotation progression - or 3x10-15/side with controlled tempo

Thursday
A. Gymnastic skill work:
3 sets 30sec wall facing shoulder touches, 30sec rest.
Then, 3 sets: 30sec of back-to-wall shoulder touches, 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides,
Then 3 sets of bottom of ring dip hold (as long as possible).

B. 50min 'amrap' recovery workout at 65% pace. 1000m row + front plank on rings 45sec + 10 reps: snow angles with band + bike 30cals + 2 laps (4 gym lengths) single arm farmers walk + 2 laps single arm overhead DB carry.

Friday
A. Back Squat, build to a tough set of 3 for the day.
B. Speed Deadlift 8x2 @ 75% EMOM + 1 set of max quality reps at 75%
C. FBOMB Friday.
D.  1-arm hang from bar, 3x30-45sec/side.
E. 3 sets: Ab wheel roll-ups, slow tempo, 30-45sec of work. rest 90sec.

 

POWERLIFTING TEAM

DAY 1
A. Squat: 5RM (if you're not sure what weight, use 87% and go for AMRAP), drop 10% then 2x5
B. 3cnt Pause Squat 65%x1x5
C. Sandbag Squats 2 sets of AMRAP (aiming for 20)

DAY 2
A. Bench Press: 5RM (if you're not sure what weight, use 87% and go for AMRAP), drop 10% then 2x5
B. 3cnt Pause Bench 65%x2x5
C. Single Arm DB Press: work up to a tough set of 5 each arm
D. Band Pull a parts 2x20
OR Group Metcon

DAY 3
A. Deadlift 70%x5x3, 80%x3x2
B. RDL 2x5
C. Barbell Row 3x6-8
D. Sandbag Carry: one trip of max weight for 400m

DAY 4
A. Close Grip Bench 80-82.5%x3x5
B. Incline DB Bench 3x8
C. Pullups (weighted if needed) 8x3 EMOM
D. Pec Flies 3x8
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch to max for day. stop after 1-2 misses
B. Clean and Jerk to max for day. Stop after 1-2 misses
C. Front Squat 2RM

Workout 2
A. Snatch from blocks 3x2 for technique and speed. @ 70-75%
B. Jerk from Rack 3x3@75-80%
C. Group Metcon (optional)

Workout 3
A. Snatch to max for day. stop after 1-2 misses
B. Clean and Jerk to max for day. Stop after 1-2 misses
C. Back Squat 8x1 EMOM @ 85% for speed + 1x3-6@80%

Workout 4
A. Snatch from blocks 3x2 for technique and speed. @ 70-75%
B. Tall Jerk 3x5
C. Jerk from rack, 5x1@80%
D. Group Metcon (optional)

Comment

Comment

Group Workouts for the Week of June 26 2017

GROUP CONDITIONING

Monday
Group Workout (relay style): 5 sets each: 5 burpees + 15 wall ball + 200m run. Rotate every round.

Tuesday
1-3 warm-ups @ 20m to build up the weight, then: 3x50m prowler push (as heavy as possible) and then 3x100m sand bag carry. Rest as needed.

Wednesday
Every minute on the minute for 18mins: minute 1: Bike 13/8cals, minute 2: 15 heavy ball slams (comp group do: 12 HPClean, minute 3: 16/12 dhuttles.

Thursday
A. Farmers Walk. 4 tough sets of 2-3 gym lengths. B. 6 mins of: Minute 1: max chin-ups (or ring rows). Minute 2: max push-ups.

Friday
FBOMB FRIDAY!

Saturday
7min amrap: 7 box jumps (step down) + 7 KB Swings

 

FOUNDATIONS

Workout 1
A. Deadlift, 3x6 with 5sec lowering phase. Start at 80% of your best set of 3 from 2 week ago.. B. Single Leg RDL 2-3 sets of 8/side with controlled tempo (dumbbell held in opposite hand as support leg) C. Group Metcon

Workout 2
A4-5 total sets, alternating exercises: Chin-ups 4-5x1-2 reps (weighted if possible), rest 60sec + Bench Press 1-3 reps, rest 60sec B. Group Metcon

Workout 3
A. Mini-band side shuffles. 2 sets of 20-30 per side (change direction every 5 reps). B. Paused Back Squat (3sec pause at very bottom) 4x4 reps, rest 90sec. C. Group Metcon

Workout 4
A. In 10mins, alternating exercises, with as much rest as desired: 8-10 landmine rows/side + 8-10 landmine press/side. B. handstand hold, accumulate 3mins. OR: AMRAP handstand shoulder touches in 4 mins, resting as needed. D. Group Metcon

 

GENERAL TRAINING

Workout 1
A. Front Squat: 3 singles between 92-96%
B. Sandbag Squats 3x8
C. Group Metcon

Workouts 2
A. Push Press: 3 singles between 92-96%
B. Single Arm DB Press: work up to a max set of 5 with each arm
C. Group Metcon
D. (optional) 2-3x6 DB Row

Workout 3
A. Deadlift work up to 3x3 between 82-­87%
B: Sandbag Squat + Carry: One set of max sandbag squats (aim for 20), rest 30sec then max carry with the sandbag
C. Group Metcon

Workout 4
A. Pause Squat (3sec pause) 55-60%x3x6
B. Barbell Z Press 5x3 (1-2 reps in the tank)
C. Group Metcon
D. (optional) Heavy KB swing 2-3x12

 

COMPETITION TRAINING

Monday
A. 5mins AMRAP sets of 2 strict/controlled ring muscle-ups (If unable, negatives or ideally weighted negatives. AMRAP sets of 1 with min 10sec lowering phase; or if unable, do chest to bar chin-ups: as many sets of 3 in 8mins). B1. Press 5x3-4 reps with 4sec lowering phase, rest 60-90sec, B2. 5x15sec (or more) front lever hold with straight arms. C. Group Metcon. D. (if time... strongly suggested) 4 sets: Straight arm DB pull-overs 4x6-8 with 3sec lowering phase + 4 sets: Ring Dips max reps of 4sec lowering phase + 4sec pause, or max hold of active hold in bottom of dip.

Tuesday
Weightlifting Workout with Mylene

Wednesday
Wednesday. Comp Class + B. As needed:

Single leg work
i) Front Step-up 8/side with 5sec lowering phase (go as heavy as possible without losing form or tempo). Rest 30sec between sets.
ii) Single Leg RDL 3x10/side (hold dumbbell in opposite arm as support leg)

and/or upper body structural balance work
iii) use external rotation progression - or 3x10-15/side with controlled tempo

Thursday
A. Gymnastic skill work:
3 sets 30sec wall facing shoulder touches, 30sec rest.
Then, 3 sets: 30sec of back-to-wall shoulder touches, 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides,
Then 3 sets of bottom of ring dip hold (as long as possible).

B. 45sec 'amrap' recovery workout at 65% pace. 1000m row + front plank on rings 45sec + 10 reps: snow angles with band + bike 30cals + 2 laps (4 gym lengths) single arm farmers walk + 2 laps single arm overhead DB carry.

Friday
A. Back Squat 6,4,2,6,4,2 B. FBOMB Friday.

Saturday
A1. 5 sets: weighted chin-ups 2-3 reps, rest 60-90sec sec
A2. 4 sets: Tempo Bench Press 2-4 reps with 3sec lowering phase, rest 90-120sec. B. 1-arm hang from bar, 3x30sec/side.
C. Group Metcon.
D. 3 sets: Ab wheel roll-ups, slow tempo, 30-45sec of work. rest 90sec.

 

POWERLIFTING TEAM

DAY 1
A. Squat 82-87%x5x3
B. 3cnt Pause Squat 60-65%x3x5
C. Sandbag Squats 3 tough sets of 10

DAY 2
A. Bench Press 82-87%x5x3
B. 3cnt Pause Bench 55-60%x2x8
C. Sandbag Press 3 tough sets of 3-5
D. Band Pull a parts 100 reps
OR Group Metcon

DAY 3
A. Deadlift 82-87%x3x3
B. RDL 2x5
C. Barbell Row 3x8
D. Sandbag Carry: one trip of max weight for 200m

DAY 4
A. Close Grip Bench 77.5-80%x3x5
B. Incline DB Bench 3x8-10
C. Pullups (weighted if needed) 8x4 EMOM
D. Pec Flies 3x10
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch to max
B. Front Squat 3RM
C. Clean Pull 3x2@105%

Workout 2
A. Snatch from block 4x2 EMOM @ 70-75% (technique and speed emphasis)
B. Clean and Jerk 5x1@75% for technique and speed
C. Group Metcon

Workout 3
A. Clean and Jerk to Max
B. Back Squat 1@90-95%, then 1xmax reps @ 85%
C. Snatch Pull 3x2@105%

Workout 4
A. Snatch 6x1 EMOM @75-80%
B. Tall Jerk 3x5
C. Jerk, up to a heavy double for the day, then 3x2@80-85% of the top weight of the way
D. Group Metcon

Comment

Comment

Group Workouts for the Week of June 19 2017

Group Conditioning 

Monday
4 rounds each, for time: In teams of 2, alternating rounds: 500/400m row + 3 laps (4 gym lengths) farmers walk.

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

Wednesday
Prowler Sprints. 2x15m warm-up. 4x10m as heavy as possible. 1x100m NO STOPPING!

Thursday
18min amrap: bike 20/15cals (or run 400m) + 3 laps (6 lengths) of gym sandbag carry.

Friday
FBOMB FRIDAY!

Saturday
3 ronds for time: 10 pull-ups + 15 burppes + 20 KB Swings + 40 double unders. If you finish the 3 rounds under 7mins, do a 4th round. If you finish 4 rounds in under 9:30, do a 5th round.

 

Foundations

Workout 1
A. Paused Back Squat (3sec pause at bottom), 2-3 warm-up sets, then 4 hard sets of 6. B. (if time...) Bulgarian Split Squats (back squat or dumbbells at sides, 2 sets of 8/side C. Group Metcon

Workout 2
A1. Wide Grip Pull-ups 4x3-6 reps, rest 60sec, A2. Shoulder Press with a 4sec lowering phase, 4x46reps, rest 60sec B. Group Metcon

Workout 3
A. 3-4 sets, rest 30-45sec between exercises: 8-12 reps High Front Step-up (as high as you can do go while maintaining a 3sec lowering phase) + 2-3 laps of gym, heavy overhead dumbbell carry + single leg RDL 10/side + 45sec side plank or single leg side plank if able. B. Group Metcon

Workout 4
A. In 10mins, alternating exercises, with as much rest as desired: 4-6 unbroken chin-ups + 6-10 unbroken ring push-ups. B. handstand hold, accumulate 3mins. OR: AMRAP handstand shoulder touches in 4 mins, resting as needed. D. Group Metcon

 

Training-General

Workout 1
A. Front Squat: build to a 3RM (if you're not sure what weight, aim for around 92%)
B. Sandbag Squats (front racked if able) 2-3x10
C. Group Metcon

Workouts 2
A. Push Press: build to a 3RM (if you're not sure what weight, aim for around 92%)
B. Sandbag Press: 3 tough sets of 4-5
C. Group Metcon
D. (optional) 2x6-8 DB Row

Workout 3
A. Deadlift: 90%x1 then 70%x8x1 EMOM
B: Sandbag Squat + Carry: One set of max sandbag squats (aim for 15-20), rest 60sec then max carry with the sandbag
C. Group Metcon

Workout 4
A. Pause Squat (2sec pause) build to a 3RM, then 2x3@90% of that weight
B. Barbell Z Press 2x3, 1x8-10
C. Group Metcon
D. (optional) 3x10 GHR

 

Training-Competition

TRAINING NOTEs:

The big picture goal: the overall program is leading into the 2018 CF Open.

Special Training Goals over next 6-8 weeks.
1. Improve structural balance. External rotation 8RM should be about 8% of bench press max; 8RM high step-up (with 3sec lowering phase) should be 30% of back squat 1RM; If you don't have those numbers, practice multiple times per week before or after class.

2. Strict gymnastic strength. We'll be moving into higher repetition/kipping versions of these exercises in the fall/winter. For now, we need to build a strong base so you can be more successful down the road.

3. Aerobic endurance. 10min ABike test and/or 2000k row times should be improving (if you're already fast, improvement might be small, but it should be there). And you should feel better in aerobic testing workouts over time.


 

Monday
A. 10mins AMRAP sets of 2 strict/controlled ring muscle-ups (If unable, negatives or ideally weighted negatives. AMRAP sets of 1 with min 10sec lowering phase; or if unable, do chest to bar chin-ups: as many sets of 3 in 8mins).
B1. Press 5x4-5 reps with 4sec lowering phase, rest 60-90sec,
B2. 5x15sec (or more) front lever hold with straight arms. Rest 60-90sec
C. Group Metcon. D. (if time... strongly suggested) 4 sets: Straight arm DB pull-overs 4x6-8 with 3sec lowering phase.cable + 3 sets: external rotations 10-15reps (slow tempo)

Tuesday
Olympic Weightlifting Class with Mylene

Wednesday
Wednesday. Comp Class +

B. As needed:

Single leg work
A. Front Step-up 8/side with 5sec lowering phase (go as heavy as possible without losing form or tempo). Rest 30sec between sets.
ii) Single Leg RDL 3x10/side (hold dumbbell in opposite arm as support leg)

and/or upper body structural balance work
iii) use external rotation progression - or 3x10-15/side with controlled tempo

Thursday
(optional)
A. Gymnastic skill work: 3 sets 30sec wall facing shoulder touches, 30sec rest.
Then, 3 sets: 30sec of back-to-wall shoulder touches, 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides.
B. 45sec 'amrap' recovery workout at 65% pace. 1000m row + front plank on rings 45sec + 10 reps: snow angles with band + bike 30cals + 2 laps (4 gym lengths) single arm farmers walk + 2 laps single arm overhead DB carry.

Friday
A. Back Squat 4,3,2,4,3
B. Speed Deadlift 8x3 @ 70% EMOM + 1 set of 8-12 reps at 75%
C. FBOMB Friday.

Saturday
A1. 5 sets: weighted chin-ups 3-5 reps with 3sec lowering phase, rest 60-90sec sec
A2. 4 sets: Tempo Bench Press 6-8 reps with 3sec lowering phase (try to beat last week) rest 90-120sec. B. 1-arm hang from bar, 3x30sec/side.
C. Group Metcon.
D1. 3 sets: Dips. 4-8 with 3sec lowering phase and 2sec pause in bottom. rest 90sec
D2. 3 sets: Ab wheel roll-ups, slow tempo, 30-45sec of work. rest 90sec.
E. Dumbbell External rotations 3x10-15 reps with controlled tempo. no rest. 

 

Powerlifting Team

DAY 1
A. Squat 80%x3x3
B. Front Squats: 3 cluster sets of 3-2-2, rest 15-20sec within the cluster
C. Sandbag Squats 3 tough sets of 15-20

DAY 2
A. Bench Press 80%x3x5
B. Press: 3 cluster sets of 3-2-2, rest 15-20sec within the cluster
C. Sandbag Press 3 tough sets of 3-5
D. Band Pull a parts 100 reps
OR Group Metcon

DAY 3
A. Deadlift 85%x2x3
B. DB Row 3x6-8, 1x10-12
C. RDL 3x6-8
D. Sandbag Carry: two trips of max weight for 60m

DAY 4
A. Close Grip Bench 77.5%x3x5-6
B. Incline DB Bench 3x10
C. Pullups 3 sets of max reps
D. Pec Flies 3x10
OR Group Metcon

 

Weightlifting Stream

Workout 1
A. Snatch 5x1@90%
B. Front Squat 4x3@80-85%
C. Snatch Pull 4x2@110%

Workout 2
A. 2 power cleans then 3 jerks. 4 sets.
B. Clean Pull 3x3@105%
C. Group Metcon

Workout 3
A. Clean and Jerk 3x1@90%
B. Back Squat 1@90-95%, then 4x2@80%, then 1xmax reps @ 80%

Workout 4
A. Snatch from block. 3x5 @ 70-75%
B. Tall Jerk 2x5
C. Jerk, 3x3, leaving 1rep in the tank
D. Group Metcon

Comment

Comment

Group Workouts for the Week of June 13th

GROUP CONDITIONING

Monday
"Circuit City" 3 rounds: 60sec at each station. rest 2mins between rounds: WB, BJ, Burpees, Row

Tuesday
3 rounds for time: 400m run + 20 pull-ups + 10 HSPU

Wednesday
Team workout: 7 sets each: 10cals bike + 10 shuttles + 10 ball slams (20min cut-off)

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

Friday
FBOMB FRIDAY

Saturday
8 rounds: 20sec of burpees, 10sce rest. Score=total reps completed.

8 rounds: 20sec of sandbag/medball/goblet squat, 10sec rest. (hold implement during rest). Score = total reps complete. with a 5 point penalty every time you put your weight on the floor.

8 rounds: 20sec of air biking, 10sec rest. Score=total cals completed

 

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 3. B. Single Leg RDL 2-3 sets of 8/side with controlled tempo (dumbbell held in opposite hand as support leg) C. Group Metcon

Workout 2
A1. Wide Grip Pull-ups 4x3-6 reps, rest 60sec, A2. Bench Press, 4x2-4, rest 60sec B. Group Metcon

Workout 3
A1. Mini-band side shuffles. 2 sets of 20-30 per side (change direction every 5 reps). Rest 30sec, A2. goblet or sandbag squats 12 reps, rest 30sec. B1. Back Squat with 4sec pause above parallel, 5 reps, rest 90sec. 2-3 warm-ups + 3 hard work sets. C. Group Metcon

Workout 4
Goal of each: try to beat last week's scores. A. Chin-ups: As many unbroken sets of 4 as possible in 7 mins. B. Ring Push-ups. As many unbroken sets of 7 as possible in 8 mins. C. handstand hold (60-90sec) or AMRAP handstand shoulder touches in 3 mins. D. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat: build to a 5RM (if you're not sure what weight, aim for around 87%)
B. Sandbag Squats (front racked if able) 2-3x20
C. Group Metcon

Workouts 2
A. Push Press: build to a 5RM (if you're not sure what weight, aim for around 87%)
B. Sandbag Press: 2 tough sets of 5
C. Group Metcon
D. (optional) 2x8 DB Row

Workout 3
A. Deadlift 85%x3x2-3 (leaving a rep in the tank)
B. 3 sets: 2 laps of sandbag carry + 6 sandbag squats (go heavy)
C. Group Metcon

Workout 4
A. Pause Squat (2sec pause) 3x3@77.5-80%
B. Barbell Z Press 3x3
C. Group Metcon
D. (optional) Heavy KB swing 2x30

 

TRAINING-COMPETITION

Monday
A. 8mins AMRAP sets of 2 strict/controlled ring muscle-ups (If unable, negatives or ideally weighted negatives. AMRAP sets of 1 with min 10sec lowering phase; or if unable, do chest to bar chin-ups: as many sets of 3 in 8mins). B1. Barbell Press 4x4-6 reps with 4sec lowering phase (try to beat last week), rest 60-90sec, B2. Straight arm DB pull-overs 4x6-8 with 3sec lowering phase. C. Group Metcon. D. (if time) 2-3 sets: cable external rotations 10-15reps (slow tempo) + cable "A's" 8-10reps with 2sec pause in 'back position;

Tuesday
Weightlifting class with Mylene

Wednesday
A. GROUP COMPETITION CLASS
B. As needed:

Single leg work
i) Front Step-up 12/side with 3sec lowering phase (go as heavy as possible without losing form or tempo). Rest 30sec between sets.
ii) Single Leg RDL 3x10/side (hold dumbbell in opposite arm as support leg)

and/or upper body structural balance work
iii) use external rotation progression - or 3x10-15/side with controlled tempo


Thursday
Off/Recovery Workout/Make-up Workout

Recovery Workout
45mins steady, easy pace: 500m row + 45-60sec front plank on rings + 20cal bike + single arm overhead DB carry 2-3 laps of gym per side + modified downward dog 15 reps + 10 reps kneeling lean backs


Friday
A. Back Squat 4,4,2,2,4
B. Speed Deadlift 8x3 EMOM @ 65% + 1 set of 6-10 reps at 75% with normal tempo
C. 4 sets: +
D. FBOMB Workout

Saturday
A1. 4 sets: 5-8 Chest to Bar Chin-ups with 2sec pause at top, rest 60-90sec sec
A2. 4 sets: Tempo Bench Press 6-8 reps with 3sec lowering phase, rest 90-120sec.
B. Group Metcon.
C1. 3 sets: Dips. 4-8 with 3sec lowering phase. rest 90sec
C2. 3 sets: Knee tucked front lever holds 4reps of x 5sec holds with short reset in between. rest 90sec.
D1. Straight arm DB pull-overs 3x6-8 reps. no rest
D2. 1-arm handstand hold ALAP on each side, no rest
D2. Dumbbell External rotations 3x10-15 reps with controlled tempo. no rest. 
E. Single Arm Farmers Walk 2-3 sets of 2 loops of the gym. 

Sunday
Off/Recovery Workout/Make-up Workout

 

POWERLIFTING TEAM

DAY 1
A. Speed Squat 75%x3x4
B. Front Squats: 3 cluster sets of 5-3-2, rest 15-20sec within the cluster
C. Goblet Lunges 60 reps per leg (aim for only 3 sets total)

DAY 2
A. Bench Press 75-77.5%x3x6-8
B. Press: 3 cluster sets of 5-3-2, rest 15-20sec within the cluster
C. Sandbag Press 3x5-8
D. Band Pull a parts 100 reps
OR Group Metcon

DAY 3
A. Deadlift 80%x3x3 (aim for smoother reps over last week)
B. DB Row 3x8-10, 1x12-15
C. RDL 3x8
D. Sandbag Carry: two trips of max weight for 50m

DAY 4
A. Close Grip Bench 75%x3x6-8
B. Incline DB Bench Press 70 total reps
C. Pullups 3 sets of max reps
D. Pec Flies 3x12
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks, build to tough set of 2 for the day, then 2x3@85% of that
B. Back Squat 1@90-95%, then 1xmax reps @ 75%
C. Shoulder Press 2x6-8

Workout 2
A. 2x 1power clean + 2jerk. 4 sets.
B. Group Metcon

Workout 3
A. Snatch 6x1 EMOM @ 80%
B. Clean + Clean + Jerk 4x1@85%
C. Back Squat 5x1 EMOM @ 80% for speed

Workout 4
A. Tall Jerk 2x5
B. Jerk, up to a heavy single in 12mins
C. OH Squat 3x3 with 2sec pause at bottom.
D. Group Metcon

Comment

Comment

Group Workouts for the Week of June 5th 2017

GROUP CONDITIONING

Monday
For Time: 800m run + 40 DB thrusters (20/25) + 20 chin-ups (any style) + 800m run

Tuesday
A. 30sec max cals on assault bike test (record score)
B. 3 sets: 30sec battling ropes, 30sec rest. 30sec bike, rest 30sec

Wednesday
10mins amrap: 8/8 OH walking lunges + 8 toe to bar + 8 box jumps

Thursday
18mins: 30-45sec front plank on rings (or on hands if needed) + max distance sandbag carry + 5-10 HSPU (sub regular push-ups or handstand hold or handstand shoulder touches)

Friday
FBOMB FRIDAY!

Saturday
In teams of two, complete 5 sets (20 min-time cap): partner 1: row 300/250m, partner 2: row 300/250m, partner 1: run 200m, partner 2, run 200m

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. Bulgarian Split Squats (back squat or dumbbells at sides, 2-3 sets of 8/side C. Group Metcon

Workout 2
A1. Wide Grip Pull-ups 4x3-6 reps, rest 60sec, A2. Shoulder Press, 4x2-4, rest 60sec B. Group Metcon

Workout 3
A. 3-4 sets, rest 30-45sec between exercises: 8-12 reps High Front Step-up (as high as you can do go while maintaining a 3sec lowering phase) + 2 laps of gym overhead dumbbell carry + 2 laps of gym per side: single arm farmers walk. B. 2 sets, alternating: single leg RDL 10 reps/side c. Group Metcon

Workout 4
A. Chin-ups: As many unbroken sets of 4 as possible in 7 mins. B. Ring Push-ups. As many unbroken sets of 7 as possible in 8 mins. C. handstand hold (60-90sec) or AMRAP handstand shoulder touches in 3 mins. D. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 83-85%x2x3, then 1xAMRAP
B. Sandbag Squats (front racked if able) 2-3x20
C. Group Metcon

Workouts 2
A. Push Press 83-85%x2x3, then 1xAMRAP
B. Bulgarian SS 3x10/10
C. Group Metcon
D. (optional) 3x10 DB Row (1sec pause @ top)

Workout 3
A. Deadlift 80%x3x3
B. 3 rounds: 2 laps of sandbag carry + 8 sandbag squats
C. Group Metcon

Workout 4
A. Pause Squat (2-3sec pause) 3x3@77.5%
B. Barbell Z Press 3x5
C. Group Metcon
D. (optional) 3x15 GHR

 

TRAINING-COMPETITION

Workout 1
A. AMRAP sets of 1 strict/controlled ring muscle-up in 8mins. (If unable, do negatives or ideally weighted negatives. AMRAP sets of 1 with min 10sec lowering phase; or if unable, do chest to bar chin-ups: as many sets of 3 in 8mins).
B1. Barbell Press 4x4-6 reps with 4sec lowering phase, rest 60-90sec,
B1. Straight arm DB pull-overs 4x6-8 with 3sec lowering phase.
C. Group Metcon.
D. (if time) 2-3 sets: cable external rotations 10-15reps (slow tempo) + cable "A's" 8-10reps with 2sec pause in 'back position;

Workout 2
[If you did Workout 1 on Monday, and weightlifting class on Tuesday, give your legs a day off before attempting this workout.]
A. Power Snatch as warm-up: 5x3 EMOM @50%.
B. Tempo Back Squat 5x3 with strict [3011] tempo, starting at 80% (build weight where possible)
C. Group Metcon.
D. (if time): 3x10 Straight Leg RDL

Workout 3
A1. 4 sets: 5-8 Chest to Bar Chin-ups with 2sec pause at top, rest 60-90sec sec
A2. 4 sets: Tempo Bench Press 6-8 reps with 3sec lowering phase, rest 90-120sec.
B. Group Metcon.
C1. 3 sets: Handstand shoulder touches with 3sec pause. AMRAP. rest 90sec
C2. 3 sets: Knee tucked front lever holds 4x5sec holds with short reset in between. rest 90sec.
D1. Straight arm DB pull-overs 3x6-8 reps. no rest
D2. Dumbbell External rotations 3x10-15 reps with controlled tempo. no rest. 

Workout 4
A. Clean from blocks: 8x1 EMOM at 75-80%.
B. Jerk from Rack: 4x4@80%+.
C. Paused Front Squat, warm-ups + 2x5 with 3sec pause, as heavy as possible. D. Heavy Farmers Walk 3x2 gym lengths. (do a couple warm-ups, and then 3 hard sets)
E. High Box Step-ups 2x15/side

 

POWERLIFTING TEAM

DAY 1
A. Speed Squat 70%x3x5
B. Front Squat 1x8-10 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. Goblet Lunges 60 total reps (aim for only 3 sets total)

DAY 2
A. Bench Press 75%x3x6-8
B. Press 1x8-10 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. Seated DB Press 60 total reps (3 sets)
D. Band Pull a parts 100 reps
OR Group Metcon

DAY 3
A. Deadlift 80%x3x3
B. DB Row 2x10-12 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. RDL 3x8-10
D. KB swings 100 reps

DAY 4
A. Close Grip Bench 72.5%x3x8
B. Incline DB Bench Press 60 total reps (3 sets)
C. DB Bench Press 60 total reps (3 sets)
D. Pec Flies 100 reps
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks 4x3
B. Back Squat 1@90-95%, then Paused Back Squat 5x3 tough sets.
C. 4 sets alternating exercises: 8 RDL + DB Press 8-12reps

Workout 2
A. 3 Power Clean + then 4 Jerk. 4 sets at or above 75%
B. Group Metcon

Workout 3
A. Full Snatch + 2 hang snatch. (no resting/putting the bar down between reps). 4 sets @ 75% plus.
B. Clean from Block 3x4
C. Back Squat 5x2 EMOM @ 80% for speed
D. 3 sets, alternating: GHD Hip Extensions 8reps with 3sec pause at top + band around knee side steps 15/direction + 20 no money drill

Workout 4
A. Tall Jerk, 3x4
B. Jerk 5x2. Start @ 85% and up. Rest as needed
C. push press 2xmax reps @ 80% of 1RM push press
D. Group Metcon

 

Comment