Comment

Group Workouts for the Week of July 16 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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


FOUNDATIONS

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

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

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

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


TRAINING-GENERAL

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

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

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

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


TRAINING-COMPETITION

Monday
*try to beat last week

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

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

C. Group Metcon

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

Tuesday
A. Weightlifting Class with Mylene

B. Sandbag Carry 2x100-150m

C. Hollow Body Hold 3xALAP

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

--rest 5min--

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

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

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

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

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

D. FBOMB


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

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

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

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


POWERLIFTING (4x/Week)

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

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

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

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


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM

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

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

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

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


Comment

Comment

Group Workouts for the Week of July 9 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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

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



FOUNDATIONS

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

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

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

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


TRAINING-GENERAL

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

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

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

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


TRAINING-COMPETITION

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

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

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

--rest 5min--

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

--rest 5mins--

C. 5min AMRAP:
30 DU + 10 burpees

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

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

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

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

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

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


POWERLIFTING (4x/Week)

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

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

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

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


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of July 2 2018

GROUP CONDITIONING

Monday
CLOSED FOR CANADA DAY!

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

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

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

Friday
FBOMB FRIDAY

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


FOUNDATIONS

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

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

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

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

TRAINING-GENERAL

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

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

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

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


TRAINING-COMPETITION

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

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

C. Group Metcon

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

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

--rest 5mins

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

--rest 5min

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

--rest 5min

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

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

Friday
REST (if competing on weekend)

OR...

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

Saturday
Competition

OR...

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




POWERLIFTING (4x/Week)

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

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

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

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


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of June 25 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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

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


FOUNDATIONS

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

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

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

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

TRAINING-GENERAL

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

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

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

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


TRAINING-COMPETITION

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

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

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

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

C. Hollow Body Hold 3xALAP

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

--rest 5mins

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

--rest 5min

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

--rest 5min

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

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

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

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




POWERLIFTING (4x/Week)

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

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

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

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


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of June 18 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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


FOUNDATIONS

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

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

C. Group Metcon

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

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

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

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

C. Group Metcon

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

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

C. Group Metcon


TRAINING-GENERAL

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

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

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

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


TRAINING-COMPETITION

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

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

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

--rest 5mins

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

--rest 5min

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

--rest 5min

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

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

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

B. FBOMB

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

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



POWERLIFTING (4x/Week)

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

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

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

DAY 4
COMPETITION DAY!


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM


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

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

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

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

Comment

Comment

Group Workouts for the Week of June 11 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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


FOUNDATIONS

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

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

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

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


TRAINING-GENERAL

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

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

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

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


TRAINING-COMPETITION

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

Tuesday
A. Weightlifting Class with Mylene

Wednesday
A. GRACE RE-TEST

--rest 8mins

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

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

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

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


POWERLIFTING (4x/Week)

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

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

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

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


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for June 4 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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


FOUNDATIONS

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

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

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

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


TRAINING-GENERAL

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

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

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

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


TRAINING-COMPETITION

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

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

Wednesday
Competition Class

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

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

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

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


POWERLIFTING (4x/Week)

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

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

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

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


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for May 28 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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


FOUNDATIONS

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

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

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

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



TRAINING-GENERAL

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

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

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

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


TRAINING-COMPETITION

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

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

C. Group Metcon

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

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

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

--- rest 5min

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

-- rest 5min

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

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

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

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


POWERLIFTING (4x/Week)

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

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

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

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


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for May 21 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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


FOUNDATIONS

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

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

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

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


TRAINING-GENERAL

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

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

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

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


TRAINING-COMPETITION

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

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

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

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

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

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

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

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

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

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


POWERLIFTING (4x/Week)

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

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

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

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


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for May 14 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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


FOUNDATIONS

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

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

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

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


TRAINING-GENERAL

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

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

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

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


TRAINING-COMPETITION

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

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

Wednesday
Competition Class

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

--rest 5mins--

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

--rest 5mins--

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

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

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

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

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

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

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


POWERLIFTING (4x/Week)

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

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

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

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


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for May 7 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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


FOUNDATIONS

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

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

B. Group Metcon

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

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

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


TRAINING-GENERAL

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

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

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

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


TRAINING-COMPETITION

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

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

C. Group Metcon

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

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

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

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

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

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

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

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

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


POWERLIFTING (4x/Week)

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

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

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

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


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM

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

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

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

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




Comment

Comment

Group Workouts for April 30 2018

GROUP CONDITIONING

Monday
4 sets: On a 2 min clock: Row 300/200m + AMRAP burpees over rower in remaining time
rest 2min
Score = total # burpees

Tuesday
7min AMRAP: 10 DB Push Press 10 DB Front Squat 20 double unders

Wednesday
Tabata Row (8sets). rest 60sec. Tabata Wall ball. rest 60sec. Tabata assault bike.
Score = your lowest round on each interval

Thursday
4 sets, EMOM
min 1: 6 tire flips
min 2: 10 heavy KB Swings
min 3: 150/100m row AFAP
min 4: 6-10 toe to bar, strict

Friday
FBOMB FRIDAY

Saturday
Prowler Sprints!
6x15m + 1x50m


FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 7-10reps *add weight from 2 weeks ago
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest

B. Group Metcon

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

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

B. Group Metcon

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

B. Group Metcon


TRAINING-GENERAL

Workout 1
A. Tempo Back Squat (5sec lowering) 6/5/3/8
B. Sandbag Pause Squat 2x8-10 (3ct pause in the bottom)
C. Group Metcon

Workout 2
A. Strict Press 3x6-8
B. DB incline Bench 2x8-10
C. DB Bench Press 2xAMRAP (aim for 10-15 reps)
D. Group Metcon

Workout 3
A. 4 sets: 3 Anderson Squats + 4 high box jumps
B. 1 Arm DB Row: 6 sets of 8 reps, alternating hands every 30sec
C. Group Metcon

Workout 4
A. 4 sets: 8 Yates Rows + AMRAP tempo pushups (aim for 20-25, add weight if needed) + 5 Ab Wheel, rest 60sec
B. 4 sets, alternating: 5 Rear deltflies + 5 DB bicep curls
C. Group Metcon


TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 6-8reps (3sec lowering phase)
-Strict Pull-ups 4-6reps (3sec lowering phase)
*try to beat last week

B. Lever Hold (straight arms). 5x holds for ALAP. Rest 45sec.

C. Group Metcon

D. 2 sets at a sustainable pace (no drop off from set 1 to set 2)"
Row 1500m + 50 double unders + Bike 50/40cals
--rest 4mins between sets.

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

Wednesday
Competition Class

A.
1 Clean + 3 Thrusters 6xEMOM

--rest 5mins--

B. 5mins for time:
3 push press (from rack) @ 80%
20 double unders

--rest 5mins--

C. 15min AMRAP (track pace for each round):
-8 unbroken HSPU (*scale # of reps)
-12 unbroken pull-ups (*scale # of reps)
-16 unbroken Thrusters
-500m row or 30/20cal Bike

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

Friday
A. Back Squat. 5x4 @ 80%. Do AMRAP on final set.
B. 4 sets, alternating, rest 60sec between exercises:
-Weighted Hip Extensions on GH Machine x10-15 with 2sec hold at told
-Barbell Hip Thrusts (2sec pause at top) 6-10reps
C. FBOMB

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

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

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

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


POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 5RM (aim for around 87%) then 82%x5
B. Front Squat 87%x2x3 (of FSQ max)
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. 30 Cable Back Flies
B. Bench Press 5RM (aim for around 87%) then 82%x2x5
C. CG Bench 85%x2x3
D. 1 Arm DB Row 3x8

DAY 3
A. Deadlift 72.5%x4x3, 77.5%x2, 82.5%x2, 88%x2
B. Pause Deadlift 80%x3x2
C. GHR 3x8-10
D. 3 sets, alternating: 6-8 barbell curls + 8-10 skullcrushers

DAY 4
A. Widegrip Bench 85%x4x3
B. DB Incline 3x6-8, 1x10-12
C. Pendlay Rows 3x8
D. 3 sets, rest 60sec: 5 Pull-ups + 4 Sandbag to shoulder

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 5RM (aim for around 87%) then 82%x5
B. Bench Press 5RM (aim for around 87%) then 82%x5
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Deadlift 72.5%x3x3, 82.5%x2, 88%x2
B. CG Bench 85%x3x3
C. 1 Arm DB Row 2-3x8

DAY 3
A. Front Squat 87%x2x3 (of FSQ max)
B. Pause Deadlift 80%x2x2
C. Pendlay Rows 2-3x8
D. DB Incline 2x6-8, 1x10-12


WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 3x2@75%, 2x2@80%, 2x2@85%, 3x1@90%
B. Hang Clean 3x3@75%
C. Back Squat, 1xmax @ 80%. Rest 3mins 1xmax @ 75%. Try to beat last week

Workout 2
A. Tall Jerk Practice 5x5
B. Push Press 10x2 EMOM
C. Group Metcon

Workout 3
A. Snatch 10x1 EMOM with no misses starting at 80%
B. Clean & Jerk. 2@70%, 2@75%, 2x2@80%, 2x2@85%, 2x1@90%
C. Speed Squat, 10x2 @ 80% EMOM

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

Comment

Comment

Group Workouts for April 23 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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


FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 7-10reps
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest

B. Group Metcon

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

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

B. Group Metcon

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

B. Group Metcon


TRAINING-GENERAL

Workout 1
A. Tempo Back Squat (5sec lowering) 3x5, 1x8-10
B. Sandbag Pause Squat 2x8-12 (3ct pause in the bottom)
C. Group Metcon

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

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

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


TRAINING-COMPETITION

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

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

Wednesday
Competition Class

A.
4 Snatch @ 75% 7xEMOM

--rest 5mins--

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

--rest 5mins--

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

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

Friday
A. Back Squat. 5x6 @ 75%. Do AMRAP on final set.
B. 3 sets, alternating, rest 60sec between exercises:
-Weighted Hip Extensions on GH Machine x10-15 with 2sec hold at told
-Barbell Hip Thrusts (2sec pause at top) 6-10reps
C. FBOMB

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

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

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

D. Aerobic Intervals. 2 sets: (at max pace without any drop off from set 1 to set 2)
-Row 1500m
-rest 4mins
-Bike 45/35cal
-rest 4mins


POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 88%x3x3
B. Front Squat 85%x3x3 (of FSQ max)
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. 30 Cable Back Flies
B. Bench Press 88%x3x3
C. 1 Arm DB Row 3x5
D. 3 sets, alternating: 8 DB lateral raises + 8 DB front raises

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

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


POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 88%x3x3
B. Bench Press 88%x3x3
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

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

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


WEIGHTLIFTING STREAM

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

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

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

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


Comment

Comment

Group Workouts of April 16 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB Friday

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

 

FOUNDATIONS

Workout 1
A1. Chin-up Training:
5 sets:
OPTION 1: Chin-ups 2-4reps
OPTION 2: Practice Lock-offs or Partial Reps
OPTION 3: Ring Rows - AMRAP
--rest 60-75sec between A1 and A2
A2. Barbell Bench Press
5x6-8reps
--rest 60-75sec between A2 and A1
B. Group Metcon

Workout 2
A. Deadlift. 3x6-8reps. Rest 90sec
B. Barbell Hip Thust. 3x8-12reps. Pause for 2sec at top of each rep. Rest 60sec On last rep, rest at top position as long as possible!
C. Group Metcon

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

Workout 4
A. Back Squat 5 sets of 4, EMOM at 8RM
B. Sandbag Carry. 2 sets of 70-100m (equivolent of 7-10 shuttle runs), rest as needed.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo Back Squat (5sec lowering) 3x6
B. Sandbag Squat 2x10-12 (as heavy as possible)
C. Group Metcon

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

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

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

 

TRAINING-COMPETITION

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

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

Wednesday
Competition Class

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

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

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

Saturday
A. 6 sets:
A1. DB Shoulder Press with 3sec lowering phase. 8-12reps, rest 60sec
A2. Legless rope climbs x AMRAP with max 5sec reset between reps. (OR, substitube: 6x6 chest to bar bodyweight rows with 3sec pause at top). rest 60sec.
B. 3 sets alternating: Dumbbell Lateral Raise 3x10-15reps, rest 60sec, Wide grip lat pull down 10-15reps with 1sec pause at chest, rest 60sec
C. Aerobic Intervals (done 2% faster than last week) -10mins Row at sustainable pace. -rest 5mins -10mins Assault Bike at sustainable pace -rest 5mins -10mins Row at sustainable pace

 

POWERLIFTING TEAM (3/WEEK)

DAY 1
A. Back Squat 85%x3x4
B. Bench Press 85%x3x4
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

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

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

 

POWERLIFTING TEAM (4/WEEK)

DAY 1
A. Back Squat 85%x4x4
B. Front Squat 80-82.5%x3x5 (of FSQ max)
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. 30 Cable Back Flies
B. Bench Press 85%x4x4
C. 1 Arm DB Row 3x6
D. 3 sets, alternating: 8 DB lateral raises + 8 DB front raises

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of April 9 2018

GROUP CONDITIONING

Monday
20-15-10-5
Ball slams
Burpees

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

Wednesday
6 sets: 30sec battling ropes, 60sec rest, 30sec assault bike, 60sec rest,

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

Friday
FBOMB Friday!

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

 

FOUNDATION

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 8-12reps
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest
B. Group Metcon

Workout 2
A. Back Squat. Over 4-5 total sets, build to a tough set of 8. Then perform 1xAMRAP @ 90% of that weight.
B. Front Step-up 2x15-20/side, rest 20sec between sides.
C. Group Metcon

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

Workout 4
A. 4 sets:
Minute 1: Cross-Over Step Down LEFT leg x12
Minute 2: Cross-Over Step Down LEFT leg x12
Minute 3: GHD Hip Extensions with 3sec pause at top x 10-15
Minute 4: Rest
B. Group Metcon

 

 

TRAINING-GENERAL

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

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

Workout 3
A. Single Leg RDL 3x10-12 (per leg)
B. Every 90sec for 7 rounds: Anderson Squat 4 reps
C. Group Metcon

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

 

TRAINING-COMPETITION

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

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

Wednesday
Competition Class

A.
1 Clean + 2 Thrusters 7xEMOM

--rest 5mins--

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

--rest 5mins--

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

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

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

Saturday
A. 5 sets:
A1. DB Shoulder Press with 3sec lowering phase. 8-12reps, rest 60sec
A2. Legless rope climbs x AMRAP with max 5sec reset between reps. (OR, substitube: 6x6 chest to bar bodyweight rows with 3sec pause at top). rest 60sec.
B. 3 sets alternating: Dumbbell Lateral Raise 3x10-15reps, rest 60sec, Wide grip lat pull down 10-15reps with 1sec pause at chest, rest 60sec
C. Aerobic Intervals
-10mins Row at sustainable pace.
-rest 5mins
-10mins Assault Bike at sustainable pace
-rest 5mins
-10mins Row at sustainable pace:

 

POWERLIFTING TEAM x4/Week

DAY 1
A. Back Squat 82.5%x3x5
B. Front Squat 77.5-80%x3x5 (of FSQ max)
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. 30 Cable Back Flies
B. Bench Press 82.5%x4x5
C. 1 Arm DB Row 3x8
D. 3 sets, alternating: 8-10 DB lateral raises + 8-10 DB front raises

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

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

 

POWERLIFTING TEAM x3/Week

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of Aug 2

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB Friday!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

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

Wednesday
Competition Class

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

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

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

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

Saturday
A. 5 sets:
A1. DB Shoulder Press with 3sec lowering phase. 8-12reps, rest 60-90sec
A2. Legless rope climbs x AMRAP with max 5sec reset between reps. (OR, substitube: 6x6 chest to bar bodyweight rows with 3sec pause at top). rest 60-90sec.
B. 3 sets alternating: Dumbbell Lateral Raise 3x10-15reps, rest 60sec, Wide grip lat pull down 10-15reps with 1sec pause at chest, rest 60sec
C. Aerobic Intervals
-10mins Row at sustainable pace.
-rest 5mins
-10mins Assault Bike at sustainable pace
-rest 5mins
-10mins Row at sustainable pace:

 

WEIGHTLIFTING STREAM

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

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

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

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

 

POWERLIFTING TEAM 4/WEEK

DAY 1
A. Back Squat 80%x3x6
B. Front Squat 75-77.5%x3x6 (of FSQ max)
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. 30 Cable Back Flies
B. Bench Press 80%x4x6
C. 1 Arm DB Row 3x8
D. 3 sets, alternating: 10-12 DB lateral raises + 10-12 DB front raises

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

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

 

POWERLIFTING TEAM 3/WEEK

 

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

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

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

Comment

Comment

Group Workouts for the Week of March 26 2018

GROUP CONDITIONING

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

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

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

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

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

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

 

FOUNDATIONS

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

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

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

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

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene

Wednesday
Competition Class - TBD

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 

POWERLIFTING TEAM 4/Week

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

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

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

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

 

POWERLIFTING TEAM 3/Week

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

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

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

Comment

Comment

Group Workouts for the Week of March 19 2018

GROUP CONDITIONING

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

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

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

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: ball slams
min 4: strict toe to bar (controlled lowering phase)

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

C. Group Metcon

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

--rest 6mins--

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


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

Friday
Rest/Recovery Day

Saturday
CF OPEN 18.5

 

 

WEIGHTLIFTING STREAM

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

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

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

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

 

POWERLIFTING TEAM 3/WEEK

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

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

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

 

POWERLIFTING TEAM 4/WEEK

DAY 1
A. Front Squat 72-77%x3x8
B. DB Bench 4x10
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. Tempo Goblet (or sandbag) Squat 3x8 (4sec lowering, 1sec pause)
B. 3ct Pause Bench 67.5%x3x8
C. 1 Arm DB Row 3x10
D. 3 sets, alternating: 8 curls + 8 skullcrushers

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

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

Comment

Comment

Group Workouts for the Week of March 12 2018

GROUP CONDITIONING WORKOUTS

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

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

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

Friday
Rest/Recovery Day

Saturday
CF OPEN 18.4

 

WEIGHTLIFTING STREAM

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

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

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

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

 

 

POWERLIFTING TEAM x4/Week

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

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

DAY 3
A. Deadlift 70-75%x3x8
B. Snatch Grip RDL 40-50%x3x8
C. Heavy KB Swing 60 total reps

DAY 4
A. Feet Up Bench 62.5%x3x10
B. DB Incline 3x10
C. Pendlay Rows 3x10
D. 3 sets, alternating: 10 front raises + 10 lateral raises

 

POWERLIFTING TEAM x3/Week

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

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

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

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Group Workouts for the Week of March 5 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

B. Group Metcon

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

Tuesday
Weightlifting Class with Mylene

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

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

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

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

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

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

Friday
Rest/Recovery Day

Saturday
CF OPEN 18.3 @ 12noon

 

POWERLIFTING TEAM 4x/Week

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

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

DAY 3
A. Deadlift 65-70%x3x8
B. Snatch Grip RDL 35-45%x3x10
C. Heavy KB Swing 50 total reps

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

 

POWERLIFTING TEAM 3x/Week

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

DAY 2
A. Deadlift 65-70%x3x8
B. DB Bench 3x12
C. 1 Arm DB Row 3x12
D. 2 sets, alternating: 12 curls + 12 skullcrushers

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

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks: 3x3 @ 85%
B. 3 sets: 3 Tempo Back Squat [5sec lowering phase] + 2 Normal Back Squat @75-85%
C. OH Squat 2x5 reps with 5sec pause @ top and @ bottom *focus on being upright and on shoulder position
D. 2-3 sets: band back flys 8-12reps + band external rotations 10-15reps/side + "A's" 8-12 reps. Rest as needed

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

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

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

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