Comment

Group Workouts for the Week of April 24 2017

GROUP CONDITIONING WORKOUTS

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

Tuesday
EMOM for 20mins: odd mins: 30sec row sprint. even mins: 30sec amrap DB thrusters (55/35).

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

Thursday
16mins for quality: 4 L-pull-ups + 5 HSPU + 6 tire flips + 10-15 sandbag squats

Friday
FBOMB FRIDAY!

Saturday
Sleds! A. 10x10m fast sprints. B. 2x50m sprints. resting as needed

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. Paused (3sec) Above Paralell Squat 3x2-3 @ 90% of today's top weight C. Group Metcon

Workout 2
A. bench press, build to a 1RM. B. 2-3 sets alternating: dumbbell bench press [3sec lowering phase] 6-10 reps + max ring rows C. Group Metcon

Workout 3
A. 3-4 sets, rest 30-45sec between exercises: Weighted Cossack Squats (2sec pause in bottom position) 10/side + Landmine Row 10/side + cable external rotations (elbow at side) 10-15reps with controlled tempo B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: Ring Support Hold 20-40sec + Tempo Push-ups on Paralettes + Chin-ups 4-8reps + ab wheel AMRAP. B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo RIng Rows 2x10-12 (1sec hold @ top)
B. Bench Press: warmup then 90%x1, 95%x1, 97.5%x1, if feeling good go for 1RM if not 85%xAMRAP
C. DB Bench Press 2-3x8
D. Group Metcon

Workouts 2
A. Deadlift: build to a 1RM
R. RDL 2-3x8
C. Group Metcon
D. Monster Walks 2-3x25 steps forward and backwards

Workout 3
A. OH Band Pull aparts 2x15-20
B. Press: warmup then 90%x1, 95%x1, 97.5%x1, if feeling good go for 1RM if not 85%xAMRAP
D. Meadow's Row 3x6-8
D. Group Metcon

Workout 4
A. Squat: warmup then 90%x1, 95%x1, 97.5%x1, if feeling good go for 1RM if not 85%xAMRAP
B. Walking Lunge (goblet, sandbag or barbell) 3x6/6
C. Group Metcon
D. (optional) Bulgarian SS 2x20/20

Workout 5
A. Cable "Y" press 2x15
B. HSPU, 3-5 tough reps EMOM for 8mins
C. Sandbag Carries: 2 sets as far as possible
D. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. 10min EMOM: 1-2 muscle-ups with as slow as concentric phase as possible. B1. Shoulder Press 4x4-6 with 2sec pause at top, rest as needed, B2. Chest to bar chin-ups with pause (weighted if possible) 3x4-6 with 2sec pause at top. C. Group MetconD. (if time) cable external rotations with slow tempo 2-3 sets of 10-15.

Workout 2
A. Power Snatch 4@50%, 3@60%, 2x3@70%,2x2@75% rest 90sec. B. Back Squat 5x4-6. Start at 75%. C. Group Metcon.

Workout 3
A. 5-6 sets: Bench Press 2-4 reps @ 85% + fat grip chin-ups 4-8reps. B. Group Metcon C. Landmine Row 4x10-15/side with 1sec pause at top. D. 45-60sec of L-Sit on rings.

Workout 4
A. 5 sets every 90sec: 2 Hang Clean and 1 Jerk @ 70% (technique practice) B. OH Squat with 2sec pause in bottom. 3x4. C. 2 sets: Bulgarian Split Squat with 3sec lowering phase 10/10. D. Heavy Farmers Walk 3x2 gym lengths. (do a couple warm-ups, and then 3 hard sets) E. 2 sets of sandbag carries for as long as possible.

 

 

POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 2x10 (3sec pause)
B. Squat 85%x4x4
C. Pause Squat (2cnt pause in the bottom) 75%x2x4

DAY 2
A. Bench Press 85%x4x4
B. Incline DB Bench 4xAMRAP (8-10 rep target)
C. Pull-ups 4xAMRAP (8-10 rep target)
OR Group Metcon

DAY 3
A. Deadlift 80%x3, 85%x3, 87.5%xAMRAP (stop when technique starts to break down)
B. Squat 77.5-82.5%x3x5
C. Goodmorning OR RDL 3x10
D. Ab Wheel 3x15

DAY 4
A. Close Grip Bench Press 77.5%x5x5
B. DB Shoulder Press 4xAMRAP (8-10 rep target)
C. 3 sets, alternating: 12 front raises + 12 DB skullcrushers
OR Group Metcon

 

WEIGHTLIFTING STREAM

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

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

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

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

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Group Workouts of the Week of April 17 2017

GROUP CONDITIONING

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

Tuesday
5mins: 5 push-ups + 10 toe to bar, rest 2min. 5mins: 20 double unders + 5 burpees. Rest 2mins. 5mins: assault bike.

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

Thursday
A. 2 sets: max distance sandbag carry B. 8mins for quality: 3 HSPU + 3 L-Pull-ups/Chin-ups + 6 box jumps

Friday
FBOMB FRIDAY!

Saturday
A. Team Tire Flips (in pairs, flipping tire back and forth). 3x60sec per team B. 3 sets as fast as possible. 8 man makers + 200m run (35/20)

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 5. B. RDL 3x8 @ 60-75% of today's top weight, rest 45-60sec between sets. C. Group Metcon

Workout 2
A1. Shoulder Press, 3x6-8, rest 60-90sec, A2. Chin-ups 6-8reps, rest 60-90sec. B (if time): 2x10-15 back flys with band. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. Pause Above Paralell Squat 2-3 sets of 4 at today's top weight, rest 90sec. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: Fat Grip Chin-ups 3-6 reps, minute 2: 8-10 chest supported DB rows with 1sec pause at top, minute 3: Plank forward touches for 30sec. B. (if time) 2 sets: poliquin step-ups 20-30 reps/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo RIng Rows 2x10-12 (1sec hold @ top)
B. Bench Press (for speed) 70%x6x3, 80%x2x2, 85%x2x1
C. DB Bench Press 2-3x8
D. Group Metcon

Workouts 2
A. Deadlift (for speed) 70%x6x3, 80%x2x2, 85%x2x1
R. RDL 2-3x10
C. Group Metcon
D. Monster Walks 2-3x20 steps forward and backwards

Workout 3
A. OH Band Pull aparts 2x15-20
B. Press (for speed) 70%x6x3, 80%x2x2, 85%x2x1
D. Meadow's Row 3x6-8
D. Group Metcon

Workout 4
A. Squat (for speed) 70%x6x3, 80%x2x2, 85%x2x1
B. Walking Lunge (goblet, sandbag or barbell) 3x6/6
C. Group Metcon
D. (optional) Poloquin Step Ups 2x30/30

Workout 5
A. 4 sets, alternating: 15 thrusters and 30 double unders. Rest 90sec
B. Group Metcon
C. (Optional) 2 sets: 15 cable "A"s + 15 cable Y-press

 

TRAINING-COMPETITION

Workout 1
A. 10min EMOM: 1-3 muscle-ups with 4sec negative.B1. Shoulder Press 3x6-8 with 2sec pause at top, rest as needed, B2. Chest to bar chin-ups with pause (weight if possible) 3x4-6 with 2sec pause at top. C. Group MetconD. (if time) Y-press. 2x10-15.
 

Workout 2
A. Hang Snatch 4@60%, 4@70%, 3x3@75%, rest 90sec. B. Tempo Back Squat [4sec lowering phase] 4x4-6. Start at 75%. C. Group Metcon.

Workout 3
A. 5 sets: Tempo Bench Press (3sec lowering phase) 4-6 reps + fat grip chin-ups 4-8reps. B. Group Metcon C. Landmine Row 4x10-15/side with 1sec pause at top. D. 45-60sec of L-Sit on rings.

Workout 4
. 5 sets, every 90sec: 2 power clean + 2 jerk @ 65% (technique practice) B. Paused above Parallet Front Squat 3x6 C. 2 sets: Bulgarian Split Squat with 3sec lowering phase 6/6. D. Heavy Farmers Walk 3x2 gym lengths. (do a couple warm-ups, and then 3 hard sets) E. 2 sets of sandbag carries for as long as possible.

 

POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 2x10 (3sec pause)
B. Squat 80%x4x5
C. Pause Squat (2cnt pause in the bottom) 70-72.5%x2x5

DAY 2
A. Bench Press 80%x4x5
B. Incline DB Bench 4xAMRAP (8-10 rep target)
C. Pull-ups 4xAMRAP (8-10 rep target)
OR Group Metcon

DAY 3
A. Deadlift 2x3 then 1xAMRAP (stop when technique starts to break down) at 85%
B. Squat 75-80%x3x5
C. Goodmorning OR RDL 3x10-12
D. Ab Wheel 3x12

DAY 4
A. Close Grip Bench Press 75%x4x5
B. DB Shoulder Press 4xAMRAP (8-10 rep target)
C. 3 sets, alternating: 12 front raises + 12 DB skullcrushers
OR Group Metcon

 

WEIGHTLIFTING TEAM

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

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

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

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

Comment

Comment

Group Workouts of the Week of April 10 2017

GROUP CONDITIONING 

Monday
Sleds!! 10x15m + 1x50m

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

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

Thursday
FBOMB THURSDAY!

Friday
GOOD FRIDAY WORKOUT!

Saturday
3 sets for time: 3mins rowing for cals, 2mins HSPU (or regualr push-ups), 1min: box jumps (step down). Rest 3mins

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. Paused (3sec) Above Paralell Squat 3x5 @ 75% of today's top weight C. Group Metcon

Workout 2
A. bench press, build to a tough set of 3. B. 2-3 sets alternating: dumbbell bench press [3sec lowering phase] 8-12 reps + max ring rows C. Group Metcon

Workout 3
A. 3 sets, rest 30-45sec between exercises: Front Step-up (high box, with strict form) (2-3sec lowering phase) 15-20 reps/side + bent-over barbell row (palms faceing-up, contrlled tempo) 10reps + back flys 10-15reps B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: L-Sit on Paralettes + Tempo Push-ups on Paralettes + Palloff Hold 45-60sec/side. B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo RIng Rows 2x8-12 (1sec hold @ top)
B. Bench Press 80%x5, 87.5%x3, 95-97.5%x2
C. DB Bench Press 2-3x8
D. Group Metcon

Workouts 2
B. Deadlift 80%x5, 87.5%x3, 95%x2
R. RDL 2-3x10
C. Group Metcon
D. Monster Walks 2x15 steps forward and backwards

Workout 3
A. OH Band Pull aparts 2x15-20
B. Press 80%x5, 87.5%x3, 95-97.5%x2
D. Meadow's Row 3x8
D. Group Metcon

Workout 4
A. Squat 80%x5, 87.5%x3, 95%x2
B. Walking Lunge (goblet, sandbag or barbell) 3x8/8
C. Group Metcon
D. (optional) Poloquin Step Ups 2x30/30

Workout 5
A. Cable "Y" press 2x15
B. 15min clock, rest as needed: 3-5 MU + Tempo Meadows Rows 15/side
C. Group Metcon
D. (Optional) Side Plank (or single leg side plank) 2x30sec/side

 

TRAINING-COMPETITION

Workout 1
A. 10min EMOM: 1-3 muscle-ups with 4sec negative. B. Y-press. 2x10-15. C. Shoulder Press 3x6-8 with 2sec pause at top. D. Group Metcon

Workout 2
A. Hang Snatch + Full Snatch 5x2 @ 75%, rest 90sec. B. Tempo Back Squat [4sec lowering phase] 4x6-8@70%. C. Group Metcon.

Workout 3
A. 2 sets (as extra warm-up) A1. straight leg RDL with 2sec pause at bottom position (moderate weight - about 25% 1RM Deadlift) + chest supported include DB rows 10 reps with 2sec pause at top. B. 4 sets: Tempo Bench Press (3sec lowering phase) 6-8 reps + fat grip chin-ups 4-8 reps. Try to beat last week. C. Group Metcon D. Landmine Row 3x10-15/side with controlled tempo. E. accumulate 45-60sec of L-Sit on rings.

Workout 4
A. 5 sets EMOM: 2 Hang Clean and 2 Jerk @ 60% (technique practice) B. OH Squat with 2sec pause in bottom. 2x6-8. C. 2 sets: Bulgarian Split Squat with 3sec lowering phase 8/8. D. Heavy Farmers Walk 3x2 gym lengths. (do a couple warm-ups, and then 3 hard sets) E. 2 sets of sandbag carries for as long as possible.

 

POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 2x8 (3sec pause)
B. Squat 75%x5x5
C. Pause Squat (2cnt pause in the bottom) 67.5%x2x5

DAY 2
A. Bench Press 75%x5x5
B. Incline DB Bench 3xAMRAP (8-10 rep target)
C. Pull-ups 3xAMRAP (8-10 rep target)
OR Group Metcon

DAY 3
A. Deadlift (emphasis on speed) 75%x6x2, 85%x2x1
B. Squat 72.5-77.5%x3x5
C. Goodmorning OR RDL 3x12
D. Ab Wheel 3x10-12

DAY 4
A. Close Grip Bench Press 70%x4x6
B. DB Shoulder Press 3xAMRAP (8-10 rep target)
C. 3 sets, alternating: 10 front raises + 10 DB skullcrushers
OR Group Metcon

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of April 2 2017

GROUP CONDITIONING 

Monday
12min AMRAP: 8 DB Shoulder Press + 16 DB (front rack) walking lunges (8/8 per side) + 32 double unders

Tuesday
In teams of 3, perform 3 sets each (for time) of: 500m row

Wednesday
3 sets for reps, 60sec work, 30sec rest: bike (for cals), ball slams (for reps), shuttles (for reps), wall ball (for reps)

Thursday
16mins for quality: 5 L-pull-ups + 5 HSPU + 5 tire flips

Friday
FBOMB FRIDAY!

Saturday
Partner workout: 9 sets each: 6 burpees + 1 lap DB farmers walk (16min cut-off)

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 8. B. RDL 3x10 @ 60-75% of today's top weight, rest 45-60sec between sets. C. Group Metcon

Workout 2
A. Shoulder Press, build to a 1RM B. Shoulder Press. 4x3 @ 85-90% of today's weight, rest 90sec. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. 1 1/4 Squats 4x2 @ 90% of today's top weight, rest 60sec. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: Fat Grip Chin-ups 3-6 reps, minute 2: 8-10 chest supported DB rows with 1sec pause at top, minute 3: Glute-Ham raise 6-10 reps B. (if time) 2 sets: poliquin step-ups 20-30 reps/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo RIng Rows 2x8-12 (1sec hold @ top)
B.Bench Press 85%x3x5
C. DB Floor press 2-3x8-10
D. Group Metcon

Workouts 2
A. Deadlift 85%x3x5
B. GHR 2-3x10
C. Group Metcon
D. (optional) Single Leg glute bridge 2-3x15

Workout 3
A. Band Pull aparts 2x15-20
B. Press 85%x3x5
C. DB Row 3x8-10
D. Group Metcon

Workout 4
A. Squat 85%x3x5
B. Walking Lunge (goblet, sandbag or barbell) 3x8/8
C. Group Metcon
D. (optional) Crossover Step Ups 2x15/15

Workout 5
A. Cable "Y" press 2x15
B. HSPU, 3-5 tough reps EMOM for 8mins
C. Renegade Rows 2x15
D. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. 10min EMOM: 1-3 muscle-ups with 4sec negative. B. Y-press. 2x10-15. C. Shoulder Press 3x6-8 with 2sec pause at top. D. Group Metcon 

Workout 2
A. High Hang Clean 5x3 @ 70%, rest 90sec. B. Paused Front Squat (3sec Pause) 3x5 @ 70% C. Group Metcon. D. Clean Pulls 4x3@90%

Workout 3
A. 2 sets (as extra warm-up) A1. straight leg RDL with 2sec pause at bottom position (moderate weight - about 25% 1RM Deadlift) + chest supported include DB rows 10 reps with 2sec pause at top. B. 4 sets: fat grip chin-ups 4-8 reps C. Landmine Row 3x10-15/side with controlled tempo. D. Group Metcon E. accumulate 45-60sec of L-Sit on rings.

Workout 4
A. 6x3 EMOM Hang snatch @ 60% (technique practice) B. OH Squat with 2sec pause in bottom. 3x5. C. 2 sets: Bulgarian Split Squat with 4sec lowering phase 7/7. D. Heavy Farmers Walk 3x2 gym lengths. (do a couple warm-ups, and then 3 hard sets) E. 2 sets of sandbag carries for as long as possible.

 

POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 2x8 (3sec pause)
B. Squat 75%x4x6-8
C. Pause Squat (2cnt pause in the bottom) 65%x2x6

DAY 2
A. Bench Press 70-75%x4x8
B. DB Shoulder Press 4xAMRAP (8-10 rep target)
C. Barbell Row 3x10
OR Group Metcon

DAY 3
A. Deadlift 80%x6x3
B. Squat 62.5-65%x2x8-10
C. HEAVY KB swing (or double KB swing) 3x15
D. Weighted Front Planks 3x60sec

DAY 4
A. Close Grip Bench Press 65-70%x4x8
B. DB Z Press 4xAMRAP (8-10 rep target)
C. 3 sets, alternating: 10 pec flies + 10 DB curls
OR Group Metcon

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of March 27 2017

GROUP CONDITIONING 

Monday
Partner Workout. In teams of 2 in relay format: 15min amrap: 8 DB hang snatch per side + 10 box jumps

Tuesday
5 sets: 30sec battling ropes, rest 30sec, 30sec assault bike, 30sec rest, 30sec sandbag squats (weighted if possible), 30sec rest

Wednesday
A. For time: 20-15-10-5 Heavy Goblet Squats + HSPU B. 2 laps heavy sandbag carry - go as far as you can!

Thursday
16mins for quality: 2 laps of gym sandbag carry + Max Push-ups (weighted if you can do more than 20) + 30 single leg skips per side

Friday
FBOMB FRIDAY!

Saturday
Partner workout: 9 sets each: 6 burpees + 1 lap DB farmers walk (16min cut-off)

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 1 1/4 Back Squats 3x4 at today's top weight C. Group Metcon

Workout 2
A. bench press, build to a tough set of 5. B. 2-3 sets alternating: tempo bench press [4sec lowering phase] 3 reps at today's top weight. + max ring rows C. Group Metcon

Workout 3
A. 4 sets, rest 30-45sec between exercises: bulgarian split squats (with dumbbells)(2-3sec lowering phase) 8 reps/side (add weight from 2 weeks ago) + bent-over DB row 10reps + 10-15 "A's" with bands B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: HSPU 6-10reps + side plank (or single leg side plank) 45sec/side + Shrimp Squats10/side (modify as necessary). B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo RIng Rows 2x8-12 (1sec hold @ top)
B.Bench Press 85%x3x3
C. DB Floor press 2-3x10-12
D. Group Metcon

Workouts 2
A. Deadlift 85%x3x3
B. GHR 2-3x10-12
C. Group Metcon
D. Single Leg glute bridge 2-3x12

Workout 3
A. Band Pull aparts 2x15-20
B. Press 85%x3x3
D. DB Row 3x8-10
D. Group Metcon

Workout 4
A. Squat 85%x3x3
B. Walking Lunge (goblet, sandbag or barbell) 3x10/10
C. Group Metcon
D. Crossover Step Ups 2x12/12

Workout 5
A. 4 sets, alternating: 15 thrusters and 30 double unders. Rest 90sec
B. Group Metcon
C. (Optional) 2 sets: 15 cable "A"s + 15 cable Y-press
 

TRAINING-COMPETITION

The Open is over! Now it's time to reset, rest the body a little, and then continue to build going forward!

Workout 1
A1. Back Squat 3x5@70%, rest 60-90sec, A2. Ring Rows, max reps, rest 60-90sec. B. Group Metcon

Workout 2
A. Press with mini-band 2 sets to fatigue B. HSPU, 3-8 tough reps (adjust ROM to make these hard) EMOM for 10mins C. "A's" with cable/band, 2xmax quality reps. D. Group Metcon

Workout 3
Part A: 3 sets: A1. Bulgarian Split Squat 6/6 with 3sec lowering phase, rest 45sec, A2. Straight Leg RDL 10 reps (use straps if needed), rest 45sec, A3. weighted front plank 45sec, rest 45sec. B. Group Metcon

Workout 4
A. High hang snatch 5x3@70%. B. OH Squat with 2sec pause in bottom, build to a tough set of 3. C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 2x8 (3sec pause)
B. Squat 70%x4x8-10
C. Pause Squat (2cnt pause in the bottom) 60%x2x8

DAY 2
A. Bench Press 65-70%x4x10
B. Incline DB Bench 4xAMRAP (10-12 rep target)
C. Pull-ups 3x8-10
OR Group Metcon

DAY 3
A. Deadlift 80%x5x3
B. Squat 60-62.5%x2x8-10
C. HEAVY KB swing 3x20
D. Ab Wheel 3x10-12

DAY 4
A. Close Grip Bench Press 60-65%x4x10
B. DB Shoulder Press 4xAMRAP (10-12 rep target)
C. 3 sets, alternating: 12 front raises + 12 DB skullcrushers
OR Group Metcon

 

WEIGHTLIFTING STREAM

(Recovery Week)

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

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

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

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

Comment

Comment

Group Workouts for the Week of March 20 2017

GROUP CONDITIONING 

Monday
7 sets for time (15min cut-off) 8 Toe to bar + 16 OH Walking lunges + 32 double unders.

Tuesday
"Jackie" For time: 1000m row + 50 thrusters (35/45) + 30 chin-ups (any style), compare to Sept 27 2016

Wednesday
6 sets for time: 10 DB Hang Power Cleans + 10 DB Front Squats + 10 burpees (55/35) (14min cut-off)

Thursday
16mins for quality: 24 plank touches (12/12) + 1 lap heavy farmers walk + heavy coassack squats 8/side (goblet style)

Friday
FBOMB FRIDAY!

Saturday
5 rounds for time: 15 KB Swings + 200m row (or 10cals assault bike, or 12 shuttles)

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 3. B. Deadlift, 4x1 at today's top weight, rest 45-60sec between sets. C. Group Metcon

Workout 2
A. 3 sets alternating, rest 60-90sec bewteen sets: Shoulder Press, build to a tough set of 3. B. Shoulder Press. 5x1 at today's top weight, rest 45sec. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. Sandbag or heavy med ball squats 2x10. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: Chin-ups 4-6 reps with 3sec lowering phase, minute 2: 8-10 chest supported DB rows with 1sec pause at top, minute 3: Glute-Ham raise 6-10 reps B. (if time) 2 sets: poliquin step-ups 20-30 reps/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo RIng Rows 2x6-10 (1sec hold @ top)
B. Bench Press 80%x3x5
C. DB Floor press 2-3x10
D. Group Metcon

Workouts 2
A. Deadlift 80%x3x5
B. GHR 2-3x10-12
C. Group Metcon
D. Single Leg glute bridge 2-3x10

Workout 3
A. Band Pull aparts 2x15-20
B. Press 80%x3x5
D. DB Row 3x10-12
D. Group Metcon

Workout 4
A. Squat 80%x3x5
B. Walking Lunge (goblet, sandbag or barbell) 3x12/12
C. Group Metcon
D. Crossover Step Ups 2x15/15

Workout 5
A. Ring Muscle-ups or MU practice 8min AMRAP
B. 4 sets of 15 KB swing + 30 double unders, rest 60-90sec
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
Recovery day - A. 90/90 breathing with hip lift. 2x12 breaths. B. 4 sets: 30sec double unders, max ring rows, 10 walking lunges/side 8 bodyweight), 4 TGU/side C. Group Metcon
https://www.youtube.com/watch?v=m2OFz37JHug

Workout 2
A. Clean and Jerk 2x3@70%, 2x2@75%, 2x2@80% rest as needed B. Paused Back Squat (3sec pause, and come up as fast as possible). 5 tough sets of 2 C. Group Metcon

Workout 3
A. Ring Muscle-ups. Max reps in 8mins. B. Push Press 10 reps EMOM for 5 sets. @ 50-60% C. Group Metcon

Workout 4
A. Back Squat 4x1@90%, B. Group Metcon. C. (optional) 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps.

 

POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 3x6 (3sec pause)
B. Squat 65%x4x10-12
C. Pause Squat (2cnt pause in the bottom) 55%x2x10

DAY 2
B. Bench Press 65%x4x12
B. DB Shoulder Press 4xAMRAP (8-12 rep target)
C. Barbell Row 3x12
OR Group Metcon

DAY 3
B. Deadlift 80%x4x3
B. Squat 57.5-60%x2x10-12
C. HEAVY KB swing 3x20
D. Weighted Front Planks 3x60sec

DAY 4
A. Close Grip Bench Press 60%x4x12
B. DB Z Press 4xAMRAP (8-12 rep target)
C. 3 sets, alternating: 12 pec flies + 12 DB curls
OR Group Metcon

 

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%

Workout 2
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%
B. Tall Jerk 3x3 as heavy as possible.
C. Optional Metcon (keep it light and at a max of 75% effort)

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

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Group Workouts for the Week of March 13 2017

GROUP CONDITIONING

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

Tuesday
Fran or Modified Fran (21-15-9 on Thrusters, 15-12-9 for Burpees) *compare to Jan 4 2016, Jun 8 2016, Aug 30 2016

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

Thursday
15mins for quality: 4 l-pull-ups + 6 tire flips + 8 sand bag squats + 10 HSPU

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. 6 sets of 1 @ today's top weight, ever 40sec. C. Group Metcon

Workout 2
A. bench press, build to a tough set of 8. B. 2-3 sets alternating: tempo bench press [4sec lowering phase] 4 reps at today's top weight. + max ring rows C. Group Metcon

Workout 3
A. 4 sets, rest 30-45sec between exercises: bulgarian split squats (with dumbbells)(2-3sec lowering phase) 10reps/side + landmine row 12/side + 6-12 reps sandbag or heavy slam ball shoulder press B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: HSPU 6-10reps + Plank Front Touches 12/side + Weighted Hip Thrust 10reps with 2sec pause at top. B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Cable "Y" presses 2x15
B. Bench Press 75%x5, 85%x3, 95%x1
C. DB Shoulder press 2x8, 1x12-15
D. Group Metcon

Workouts 2
A. Deadlift 75%x5, 85%x3, 95%x1
B. HEAVY KB swing 3x12-15
C. Group Metcon
D. GHR 2-3x8-10

Workout 3
A. OH Band Pull aparts 2x15-20
B. Press 75%x5, 85%x3, 95%x1
C. Barbell Row 3x6-8
D. Group Metcon

Workout 4
A. Squat 75%x5, 85%x3, 95%x1
B. Walking Lunge (goblet, sandbag or barbell) 3x10/10
C. Group Metcon
D. Front Step Ups 2x15/15

Workout 5
A. Peg Board OR Rope climbs 10min practice or AMRAP ascents
B. 2-3 sets, alternating: 10 renegade rows + 10 ab wheel rollouts
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Ring Muscle-ups. Max reps in 8mins. B. 4 sets of 15 HSPU, + 30 double unders, rest 90sec or more between sets. C. Group Metcon

Workout 2
A. Back Squat 3x3@85%, B. Paused Back Squat 1x6 with 3sec pause @ 70-75%. C. Warm-up, then 1xmax @ 75% D. Group Metcon.

Workout 3
CrossFit Open Skills: 4 sets: A. 10 touch & go squat snatch, rest 90sec (start at around 55/85 and build if possible). B. Group Meton C. (optional) 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps.

Workout 4
A. Snatch. Build to a tough double. B. Push Press 8 reps EMOM for 6 sets. @ 70% C. Group Metcon. D. (optional) 3 sets: Landmine Row 10/side + poliquin step-up 20-30/side

 

POWERLIFTING TEAM

DAY 1
A. Front Step Ups 3x12/12
B. Front Squat 3@80%, 10@65%, 3@82%, 8-10@70%, 3@84%, 8-10@72.5%
C. Bulgarian SS 3x8/8

DAY 2
A. Bench Press 75%x3, 75%x5, 80%x3, 80%x5, 85%x3, 85%x5
B. DB Bench Press 4xAMRAP (8-12 rep target)
C. DB Row 4x10
OR Group Metcon

DAY 3
A. 5sec lowering Goblet Squat (3sec pause in bottom) 3x8
B. Deadlift 5x5@77.5%
C. Goblet Walking Lunges 3x15/15
D. GHR 3x12

DAY 4
A. Bench Press 70%x6x6, 60-90sec rest
B. DB Incline Press 4x10
C. Chin ups 4x6-8 (weighted if needed)
OR Group Metcon

 

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 Paralell 2x3 (2sec pause)

Workout 4
A. Snatch. 2x1@90%. 2x2-3@85%A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Clean and Jerk build to a max doubleB. Drop Snatch. 6x1
C. Front Squat 6x2 @ 85% every 2minC. 2 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Front Squat with Pause Just Above Paralell 2x3 (2sec pause)D. Group Metcon

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Group Workouts for the Week of March 6 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

Saturday
6 rounds for time (15min cut-off): 1 lap pinch grip farmers walk + 15 ball slams + 15 box jumps (step down)

 

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 5. B. Tempo Deadlift, 3x4 with 5sec lowering phase at approx 80% of today's top weight. C. Group Metcon

Workout 2
A. 3 sets alternating, rest 60-90sec bewteen sets: Shoulder Press, 3x4-6 + Chin-ups 3x4-6 with 2sec pause @ top. B. (only if time) 2 sets: Seated DB press: 10-15reps. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. Sandbag or heavy med ball squats 2x10. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: pull-ups 5-8reps, minute 2: 10 side step-ups with 3sec lowering phase right leg, minute 3: 10 side step-ups with 3sec lowering phase left leg. B. 2 sets: single leg calf raises 2x10-15/side with 4sec pause at top (push through big toe and squeeze glutes). no rest C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Cable "Y" presses 2x15
B. Bench Press 80%x5x3
C. DB Shoulder press (5sec lowering) 2-3x8
D. Group Metcon

Workouts 2
A. Deadlift 80%x5x3
B. HEAVY KB swing 3x15
C. Group Metcon
D. GHR 2-3x10

Workout 3
A. OH Band Pull aparts 2x15-20
B. Press 80%x5x3
C. Barbell Row 3x8
D. Group Metcon

Workout 4
A. Squat 80%x5x3
B. Walking Lunge (goblet, sandbag or barbell) 3x12/12
C. Group Metcon
D. Front Step Ups 2x15/15

Workout 5
A. 4 sets, rest 30-45sec: max chest to bar pull-ups + 20 double unders
B. 2-3 sets, alternating: 10 renegade rows + 10 ab wheel rollouts
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
CrossFit Open Skills: 4 sets: A. 10 touch & go squat snatch, rest 90sec (start at around 55/85 and build if possible). B. Group Metcon C. (optional) 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps.

Workout 2
A. Back Squat 3x4-6@80% B. Deadlift 2x6 @ 70%. C. Group Metcon.

Workout 3
A. Push Press 3x3@85%, 2x10@65%, resting 90sec. (focus on smooth cycling between reps) B. Group Metcon. C. (optional) 3 sets: Landmine Row 10/side + poliquin step-up 20-30/side

Workout 4
A. Clean and Jerk 4x1@80%, 3x1@85% rest 60-90sec B. Paused Back Squat (3sec pause, and come up as fast as possible), build to a 3RM for the day C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Front Step Ups 3x10/10
B. Front Squat 5@75%, 4@80%, 2@85%, 4x5@75%
C. Bulgarian SS 3x10/10

DAY 2
A. Bench Press 5x6@75%
B. DB Bench Press 4x10
C. DB Row 4x10
OR Group Metcon

DAY 3
A. 5sec lowering Goblet Squat (3sec pause in bottom) 3x10
B. Deadlift 5x5@75%
C. Goblet Walking Lunges 3x20/20
D. GHR 3x12

DAY 4
A. Bench Press, 3x5/4/3/2/1@70%, rest 15sec within the cluster, 3min between sets
B. DB Incline Press 4x12
C. Chin ups 4xAMRAP
OR Group Metcon

 

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 Paralell 2x3 (2sec pause)

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 atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

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Group Workouts for the Week of Feb 27 2017

GROUP CONDITIONING WORKOUTS

Monday
3 sets for reps: 60sec shuttles, 30sec rest, 60sec wall ball, 30sec rest, 60sec DB Hang Cleans, rest 30sec

Tuesday
12min amrap: 8 burpees + 16 plank touches (8/8) + 32 double unders

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

Thursday
17mins for quality: 5 tire flips + L-Sit 20-30sec + 3 tough TGU/side

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. Back Squat, build to a tough set of 5 B. 2 sets of 3-4 @ today's top weight. C. Group Metcon

Workout 2
A. bench press, build to a 1RM. B. 2-3 sets alternating: max reps bench press @ 90% of today's top weight + 6-10 single bent-over DB row C. Group Metcon

Workout 3
A. 4 sets, rest 30-45sec between exercises: Side Step-ups (2-3sec lowering phase) 10reps/side + landmine row 10/side + 6-12 reps sandbag or heavy slam ball shoulder press B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: Bent-over Barbell Row 8-12reps with 1sec pause at top + Palloff Hold 45sec/side + Weighted Hip Thrust 10reps with 2sec pause at top. B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Cable "Y" presses 2x12
B. Bench Press 70%x5x5
C. DB Shoulder press (5sec lowering) 2-3x10
D. Group Metcon

Workouts 2
A. Deadlift 70%x5x5
B. HEAVY KB swing 3x20
C. Group Metcon
D. GHR 2-3x10
Workout 3

A. OH Band Pull aparts 2x15-20
B. Press 70%x5x5
C. Barbell Row 3x10
D. Group Metcon

Workout 4
A. Squat 70%x5x5
B. Walking Lunge (goblet, sandbag or barbell) 3x15/15
C. Group Metcon
D. Poloquin Step Ups 2x30/30

Workout 5
A. Peg Board OR Rope climbs 10min practice or AMRAP ascents
B. 3 sets, alternating: max tempo ring rows + weighted monster plank 30sec
C. Group Metcon
 

 

TRAINING-COMP

Workout 1
A. Back Squat Quickly build to 3RM for the day, then 2x3@ 90% of today's top weight B. Deadlift 2x5@80%, 1x10-20 @ 70%. C. Group Metcon.

Workout 2
A. Split Jerk from Rack, 3x3, starting at 85% B. Push Press, 3x10-15 @ 50-65%, resting 90sec. (focus on smooth cycling between reps) C. Group Metcon. D. 3 sets: Landmine Row 10/side + poliquin step-up 20-30/side

Workout 3
A. Snatch. 10x2 EMOM at 70-80% B. Tempo Back Squat (4sec lowering phase, and come up as fast as possible) 3x5, starting at 70-75% Group Metcon

Workout 4
CrossFit Open Skills: A. 4 sets: 12 power clean (135/85) + 20 double unders bar-over burpees, rest 2mins. B. 5 sets: max chest to bar chin-ups, rest 2-3mins.

 

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)

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 atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

 

 

POWERLIFTING TEAM

DAY 1
A. Front Step Ups 3x10/10
B. Front Squat 4x8@75%
C. Bulgarian SS 3x10/10

DAY 2
A. Bench Press 60%x10, 70%x8, 75%x6, 50%x15-20
B. DB Bench Press 4x12
C. DB Row 4x12
OR Group Metcon

DAY 3
A. 5sec lowering Goblet Squat (3sec pause in bottom) 3x10
B. Deadlift 4x8@70%
C. Goblet Walking Lunges 3x20/20
D. GHR 3x15

DAY 4
A. Bench Press 60-65%x8x8, 1min rest
B. DB Incline Press 4x12
C. Chin ups 4xAMRAP
OR Group Metcon

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Group Workouts for the Week of Feb 20 2017

GROUP CONDITIONING

Monday
FAMILY DAY

Tuesday
13min AMRAP: 5 strict pull-ups + 10 push-ups +15 box jumps (step down)

Wednesday
For time: Row 1000 Meters OR Bike 50cals + 60 (30/side) Walking Lunges with one dumbbell (goblet squat style) 45/30 + 120 Double-Unders

Thursday
18mins for quality: 24 plank touches (12/12) + 1.5 laps single arm farmers walk/side + max strict chin-ups

Friday
FBOMB FRIDAYS!

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

 

FOUNDATIONS

Workout 1

A. Deadlift, build to a tough set of 8. B. Tempo Deadlift, 3x4 with 5sec lowering phase at approx 90% of today's top weight. C. Group Metcon

Workout 2

A. 3 sets alternating, rest 60-90sec bewteen sets: Shoulder Press, 3x6-8 + Chin-ups 3x6-8 with 2sec pause @ top. B. (only if time) 2 sets: Seated DB press: 10-15reps. C. Group Metcon

Workout 3

A. Back Squat, build to a tough set of 3. B. Back Squat. 5x1 at today's top weight with 1min rest between sets. C. (if time) 2 sets: Sandbag Squats 10-15reps. D. Group Metcon

Workout 4

A. 15mins, EMOM: minute 1: pull-ups 5-8reps, minute 2: 10 side step-ups with 3sec lowering phase right leg, minute 3: 10 side step-ups with 3sec lowering phase left leg. B. 2 sets: single leg calf raises 2x10-15/side with 4sec pause at top (push through big toe and squeeze glutes). no rest C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Glute Star 2x12
B. Front Squat 5/3/1/5/3/1 (increase weight on the second wave)
C. Back Squat 1-2xAMRAP (use heaviest front squat weight)
D. Group Metcon

Workouts 2
A. Strict Press 2x2@90%, 1xAMRAP@90%
B. Sandbag or Slam Ball OHP 4x5-8
C. Group Metcon
D. 2 sets, alternating: 6-8 Landmine Rows + 15 cable back flies

Workout 3
A. Deadlift: build to a 3RM
B. Front Rack Bulgarian SS 3x5/5
C. Group Metcon

Workout 4
A. Bench Press 2x2@90%, 1xAMRAP@90%
B. 3 sets, alternating: DB Bench Press 8-10 + max strict chin ups (weighted if more than 8)
C. Group Metcon
D. DB Rows (2sec pause) 3x8/8

 

TRAINING-COMPETITION

Workout 1
A. Split Jerk from Rack, build to a tough set of 1 for the day, then 2x5 @ 75-80%. B. Push Press, 3x6-10 @ 65-70%, resting 90sec. (focus on smooth cycling between reps) C. Group Metcon. D. 3 sets: Landmine Row 10/side + poliquin step-up 20-30/side

Workout 2
A. Muscle-ups (bar or rings - pick what needs more work). Max reps in 8mins. B. 3 sets of 15 HSPU (complete all 15, even if you have to break the set-up) + 10-15 shrimp squats, rest 90mins between sets. C. 3 sets of max reps kipping chest to bar pull-ups., rest 2mins. *PROTECT YOUR HANDS - no rips. D. Group Metcon

Workout 3
A. Clean and Jerk 3@70%, 2@80%, 2@85%, 1@90%, 2@85%, 2-3@80% B. Paused Back Squat (3sec pause, and come up as fast as possible) 8x3 EMOM @ 75% C. Group Metcon

Workout 4
CrossFit Open Skills: 4-5 sets: A. 5 touch & go power snatch + 5 OH Squat. rest 90sec (start at 55/85 and build). B. 3 sets: 5 bar muscle-ups (or 5-10 chest to bar pull-ups) + 10 box jumps (32/24) with a step down (focus on smooth pace). Rest 2-3mins. C. (optional) Group Meton D. 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps.

 

 

POWERLIFTING TEAM

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 (3sec pause) 70%x3x3
C. Military Press 75/80/85%x6

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

DAY 4
Squat to 1RM
Bench Press to 1RM
Deadlift to 1RM

 

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. Heavy overhead DB Holds, 2x40-60sec, rest 90sec

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

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Group Workouts for the Week of Feb 13 2017

WARM-UP

In a group!

A. 30sec regular skipping, 30sec left leg skipping, 30sec right leg skipping, 30sec high knee skipping.
B. 1 time through: : 20 shoulder pass throughs + 30sec handstand hold (sub: hollow body plank hold) + Groin-hamstring flow 3/side + 30sec handstand hold + 15 groiners/side + 30sec handstand hold + 15 squats with band around knees
 

GROUP CONDITIONING

Monday
5 sets: 30sec wall ball, 30sec rest, 30sec rest, 30sec rowing, 30sec rest, 30sec KB swings, 30sec rest.

Tuesday
4 sets: 3mins work, 2mins rest: start the round with 20 heavy ball slams (Comp group do 15 OH Squats), then complete AMRAP in the time remaining with 5 burpees + 15 double unders

Wednesday
In teams of two, with only one partner working at a time: 6 sets each: 8 push-ups + 12 KB swings + 8 cals Assault Bike

Thursday
18mins for quality: 2 laps of gym sandbag carry + 20-30sec L-sit on paralettes + shrimp squats 5-10/side + 6-10 HSPU

Friday
FBOMB FRIDAY!

Saturday
8 sets for time: 4 heavy thrusters + 6 pull-ups + 8 box jumps.

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 2 sets of 6-8 @ today's top weight. C. Group Metcon

Workout 2
A. bench press, build to a tough set of 3, B. 2-3 sets alternating: max reps bench press @ today's top weight + 6-10 single bent-over DB rowC. Group Metcon

Workout 3
A. 5 sets, rest 45sec between exercises: Weighted Cossacks (goblet style) 8-10/side + max ring rows + Heavy sandbag/slam ball over the shoulder 6-8reps B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: Seated Dumbbell press. 6-10reps +  Bent-over Barbell Row 8-12reps with 1sec pause at top + Monster Plank 4x20-30sec.  B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Band Side Shuffles 2 sets to fatigue
B. Back Squat 85%xAMRAP
C. Front Squat 3x3
D. Group Metcon

Workouts 2
B. Strict Press 2x3@85%, 1xAMRAP@85%
B. Sandbag or Slam Ball OHP 4x6-8
C. Group Metcon
D. 2 sets, alternating: 8 Landmine Rows + 15 cable back flies

Workout 3
A. Deadlift 90%x2-5 (go for max reps but ensure good technique is maintained, stop if your form starts to break down)
B. Front Rack Bulgarian SS 3x5/5
C. Group Metcon

Workout 4
A. Bench Press 85%xAMRAP
B. 3 sets, alternating: Bench Press 2-5@85% + max strict chin ups (weighted if more than 8)
C. Group Metcon
D. DB Rows (2sec pause) 3x8/8

 

TRAINING-COMPETITION

Workout 1
A. High Hang Snatch 5 sets of 3, starting at 70%  B. Paused Back Squat 3x6 @ 75%. Go for max reps-1 on last set. C. Group Metcon

Workout 2
A. Muscle-ups (bar or rings - pick what needs more work). Max reps in 8mins. B. 3 sets of 15 HSPU (complete all 15, even if you have to break the set-up) + 10-15 shrimp squats, rest 90mins between sets. C. 3 sets of max reps kipping chest to bar pull-ups., rest 2mins. *PROTECT YOUR HANDS - no rips.  D. Group Metcon

Workout 3
CrossFit Open Skills: 5sets: A. 10 power cleans. rest 90sec (start at 55/85 and build). B. 3 sets: 15 toe to bar + 10 bar-over-burpees, rest 2mins.  C. (optional) Group Meton D. 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps.

Workout 4
A. Back Squat Quickly build to 1@95%, 2x1-2@90%  B. Deadlift 5@75%, 5@80%, 3-5@85%, 1x10-20 @ 70%. C. Group Metcon. 

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x5 (3sec pause)
B. Back Squat 1@95%, 2x2@90-93%
C. Front Squat 2x3 (at a challenging weight)

DAY 2
A. Cable "Y" press 2x10
B. Bench Press 1@95%, 3x3@90%
C. Press 2x3, 1x5
D. 2 sets, alternating: 8 DB bench (5sec lowering) + 8 DB Rows (2sec pause)

DAY 3
A. Glute Star 2x8
B. Deadlift 1@95%, 2x2@90%
C. Chinese Rows 3x6
D. 2 sets, alternating: 12-15 ab rollouts + 25 heavy KB swings

DAY 4
A. Cable Back Flies 2x12
B. 3sec Pause Bench 3x3@83-85%
C. DB Shoulder Press (5sec lowering) 2x8
D. 2 sets, alternating: max tempo ring rows (2sec pause) + 45-60sec hollow body hold

 

 

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. Heavy DB Holds, 2x40-60sec, rest 90sec

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

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Group Workouts for the Week of Feb 6th 2017

WARM-UP

2-3mins @ 70%: skip, row, or bike, then: 2-3 rounds of: 15 bootstrap squats + 10-25 scapular push-ups + 10-15 cossacks per side

 

GROUP CONDITIONING

Monday
4 sets: 30sec AMRAP heavy thrusters. 60sec rest. 30sec AMRAP pull-ups. 60sec rest. 30sec assault bike, 2min rest.

Tuesday
14mins amrap: 40 double unders + 16 goblet style walking lunges (8/8 per side) + 16 plank touches

Wednesday
For time: Row 500m (or sub Airdyn 30cals) + 30 KB Swings + 20 burpees + 250m row (15cals AD)

Thursday
18 min for quality: 30-50reps/side single leg skips + 4 tough TGU/side + Heavy Farmers Walk 1 lap + 10-15 strict toe to bar

Friday
FBOMB FRIDAY!

Saturday
FEATS OF STRENGTH!! A. Pinch Grip Farmers walk for distnace. B. keg ground to overhead. max in 45sec. C. 5-min GRIND: 5 burpee box jumps + 10 ball slams

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 3. B. Tempo Deadlift, 3x3 with 5sec lowering phase at approx 80% of today's top weight. C. Group Metcon

Workout 2
A1. 3 sets alternating, rest 60-90sec bewteen sets: Shoulder Press, 3x4-6 + Chin-ups 3x4-6 with 2sec pause @ top. B. (if time) 2 sets: Seated DB press: 10-15reps. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. Back Squat. 2x5@ 90% of top weight in "part A". C. (if time) 2 sets: Sandbag Squats 10-15reps. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: pull-ups 5-8reps, minute 2: 10 side step-ups with 3sec lowering phase right leg, minute 3: 10 side step-ups with 3sec loewring phase left leg. B. 2 sets: single leg calf raises 2x10-15/side. no rest C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Glute Star 2x12
B. Front Squat 5/5/3/3 ramping
C. Back Squat 3x3 (add 10-15% to front squat)
D. Group Metcon

Workouts 2
A. Strict Press 1RM
B. Sandbag or Slam Ball OHP 4x8
C. Landmine Rows 3x8/8
D. Group Metcon

Workout 3
A. Deadlift 4x3@85%
B. Front Rack Bulgarian SS 3x6/6
C. Group Metcon

Workout 4
A. 3 sets, alternating: Bench Press 3@85% + max strict chin ups
B. DB Rows (2sec pause) 3x8/8
C. Group Metcon

Workout 5
A. 15min EMOM: min 1 2-3 MU negatives, min 2: 2-3 skin the cat, min 3: 2-3 HSPU
B. Weighted Cossacks 2x10/10
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Muscle-ups (bar or rings - pick what needs more work). Max reps in 8mins. B. 3 sets of 15 HSPU (complete all 15, even if you have to break the set-up) + 10-15 shrimp squats, rest 90mins between sets. C. 3 sets of max reps kipping chest to bar pull-ups., rest 2mins. *PROTECT YOUR HANDS - no rips. D. Group Metcon

Workout 2
A. Back Squat Quickly build to 1@90%, 5-8@80%, then 1xmax reps @ 75% B. Deadlift 5@70%, 5@80%, 3@85%, 1x10-20 @ 70%. C. Group Metcon.  

Workout 3
CrossFit Open Skills: 6sets: A. 6 touch and go power snatch (start at 55/85 and build), rest 30sec, max unbroken toe to bar (practice kipping and timing - take care of your hands), rest 90sec. B. 3 sets: 10 hang cleans + 10 bar-over-burpees, rest 2mins. C. (optional) Group Meton D. 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps. 

Workout 4
A. Split Jerk from Rack, build to a tough set of 2 for the day. B. Push Press, build quickly to a tough set of 5, then drop weight 25% for 2xmax reps (focus on smooth cycling) C. Group Metcon. D. 3 sets: Landmine Row 10/side + poliquin step-up 20-30/side

 

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x6 (3sec pause)
B. Back Squat 1@93%, 3x3@90%
C. Front Squat 3x3, ramping

DAY 2
A. Cable "Y" press 2x10
B. Bench Press 1@93%, 2@90%, 3x3@85%
C. Press 3x3, 1x6-8
D. 3 sets, alternating: 8 DB bench (5sec lowering) + 8 DB Rows (2sec pause)

DAY 3
A. Glute Star 2x8
B. Deadlift 3x3@90%
C. Chinese Rows 3x8
D. 3 sets, alternating: 12 ab rollouts + 25 heavy KB swings

DAY 4
A. Cable Back Flies 2x12
B. 3sec Pause Bench 4x3-4@80%
C. DB Shoulder Press 3x8
D. 3 sets, alternating: max tempo ring rows (2sec pause) + 45-60sec hollow body hold

 

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

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Group Workouts for the Week of Jan 30 2017

WARM-UP

2-3mins @ 70%: skip, row or bike, then, 2-3 rounds of: glute stars with mini bands (to fatigue) + 15reps of wall-facing 'squat therapy squats' with 4sec lowering phase + 45-60sec of hanging from the bar (keep abs tight) 
 

 

GROUP CONDITIONING

Monday
5 sets for time: 10 toe to bar + OH Walking Lunges 10/10 + 30 double-unders

Tuesday
Team Workout! In teams of two, complete 50 burpees, then 200 KB swings, 200 box jumps, 2000m row. Everyone must start with the burpees. After that, the reps and exercises can be partitioned/broken-up any way the team sees fit. Only one team member can be working at a time.

Wednesday
A. Battling ropes: 20sec on, 40sec rest: 2 times through each: alternating waves, claps, simultanious waves B. Assult Bike relay. In teams of 3, complete 150cals.

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

Friday
FBOMB FRIDAY!

Saturday
7 sets for time: For time: 10 reps each of: wall ball + short shuttles (width of gym)  

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. 4 sets of 1-2 @90% of today's top weight, tempo squats with 5sec lowering phase. C. Group Metcon

Workout 2
A. bench press, build to a tough set of 5, B. 2 sets alternating: max reps bench press @ today's top weight + 10-15 single bent-over DB row C. Group Metcon

Workout 3
A. 5 sets, rest 45sec between exercises: Weighted Cossacks (goblet style) 8-10/side + max ring rows + glute side shuffles 5 in each direction to fatigue + Heavy sandbag/slam ball over the shoudler 6-8reps B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: Seated Dumbbell press. 6-10reps + Bent-over Barbell Row 8-12reps with 1sec pause at top + Monster Plank 4x20-30sec. 
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Band Side Shuffles 2 sets to fatigue
B. Front Squat 8/8/5/5 ramping
C. Back Squat 3x5 (add 5-10% to front squat)
D. Group Metcon

Workouts 2
A. Strict Press 3x3
B. Sandbag or Slam Ball OHP 4x8
C. Landmine Rows 3x8/8
D. Group Metcon

Workout 3
A. Deadlift 3x6-8@80%
B. Front Rack Bulgarian SS 3x6/6
C. Group Metcon

Workout 4
A. 3 sets, alternating: Bench Press 5@80% + max strict chin ups
B. DB Rows (2sec pause) 3x10/10
C. Group Metcon

Workout 5
A. 15min EMOM: min 1 2-3 MU negatives, min 2: 2-3 skin the cat, min 3: 2-3 MU transitions
B. Single Leg Calf Raises 2x15/15
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Back Squat Quickly build to 1@90%, then 2x8-12@70% B. Deadlift 6x2 EMOM @ 80%, then 1x10-20 @ 65%. C. Group Metcon.  

Workout 2
CrossFit Open Skills: 
A. max bar muscle-ups in 6mins (work on consecutive reps, if no muscle-ups, work on pull-ups, and take care of your hands!). B. 5 sets of 6 touch and go power cleans. Start at 65/95) and build as high as you can (while maintaining touch and go). C. Group Meton D. (optional) Fat bar Pull-ups 4xmax, rest 90sec.

Workout 3
A. Split Jerk from Rack 4x3 reps starting at 80%. B. Push Press 2x6-8 (try to increase weight from last time). C. Group Metcon. D. 2 sets: "Y" presses 10-15 reps + Bent-over DB rows 8-12/side

Workout 4
A. Clean and Jerk 2x3@70%, 2x2@75%, 2x1@80%, 2x1@85% B. Paused Back Squat (3sec pause) 5x1-2 as heavy as possible C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x8 (3sec pause)
B. Back Squat 5x3@85%
C. Front Squat 3x5, ramping

DAY 2
A. Cable "Y" press 3x10
B. Bench Press 5x3@80%
C. Press 3x4, 1x8-10
D. 3 sets, alternating: 8 DB bench + 8 landmine rows

DAY 3
A. Glute Star 2x10
B. Deadlift 4x3@85%
C. Chinese Rows 3x8
D. 3 sets, alternating: 10 ab rollouts + 20 heavy KB swings

DAY 4
A. Cable Back Flies 3x12
B. 3sec Pause Bench 4x3-5@77.5%
C. DB Shoulder Press 3x8-10
D. 3 sets, alternating: 4-6 chin ups (weighted if needed) + 60sec weighted plank

 

WIGHTLIFTING 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

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Group Workouts for the Week of Jan 23 2016

WARM-UP

2-3mins @ 70%: skip, run or bike, then: 2-3 rounds of: reverse grip shoulder pass throughs + 10 paused goblet squats (squeeze glutes!) + 12 turkish get-up sit-ups/side (focus on shoulder position/stability)

 

GROUP CONDITIONING

Monday
Team Workout: In teams of 3, alternating work, complete 6 sets each: 60sec assault bike, 60sec burpees, 60sec rest

Notes: Person 1 starts on bike, person 2 starts on burpees, person 2 starts on rest. After 60sec, person 1 moves to burpees, person 2 moves to rest, person 3 moves to bike. Score=cals + total # burpees

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

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

Thursday
18mins for quality: 8/8 renegade row + 24 plank touches (12/12) + 1.5 laps single arm farmers walk + max strict chin-ups

Friday
FBOMB FRIDAY!

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 Workouts

Workout 1
A. Deadlift, build to a tough set of 5. B. Tempo Deadlift, 3x3 with 5sec lowering phase at approx 90% of today's top weight. C. Group Metcon

Workout 2
A1. 3 sets alternating, rest 60-90sec bewteen sets: Shoulder Press, 3x6-8 + Chin-ups 3x6-8 with 2sec pause @ top. B. (if time) 2 sets: Seated DB press: 10-15reps. C. Group Metcon

Workout 3
A. Back Squat, 3x6-8 B. (if time) 2 sets: Sandbag Squats 10-15reps. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: narrow grip chin-ups 3 tough reps, minute 2: 6 reps bulgarian split squat right leg, minute 3: bulgarian split squat left leg. B. 2 sets: single leg calf raises 2x10-15/side. no rest C. Group Metcon

 

TRAINING-GENERAL

training gen
Workout 1
A. Glute Star 2x10
B. Squat 5x5@80%
C. Group Metcon

Workouts 2
A. Strict Press 3x5
B. Push Press 3x5 (add about 10% to press weight)
C. DB Rows 3x10/10
D. Group Metcon

Workout 3
A. Speed Deadlifts 7x3@75% every 90sec
B. Front Rack Bulgarian SS 3x8/8
C. Group Metcon

Workout 4
B. 3 sets, alternating: Bench Press 6-8@75% + 15 Cable Back Flies
B. Ring Rows (2sec pause) 3x8-12
C. Group Metcon

Workout 5
A. 4min EMOM: 1-3 MU negatives
B. 4min EMOM: 1-3 MU transitions
C. TGUs 3x5
D. Group Metcon

 

TRAINING-COMPETITION

Workout 1
CrossFit Open Skills: 5sets: A. 10 power clean & overhead (95/65) + 10 bar over burpees. rest 3mins. B. (if time) 3-4 sets: max chest to bar chin-ups, rest 2mins.C. Group Meton

Workout 2
A. Snatch 2x3@70%, 2x2@75%, 2x1@80%, 2x1@85% B. Paused Back Squat (3sec pause) 4x4 as heavy as possible C. Group Metcon

Workout 3
A. Muslce-up Negatives 6 sets of 3 as slow as possible. B. 2 sets of 15 HSPU (complete all 15, even if you have to break the set-up) + 10-15 shrimp squats, rest 90mins between sets. C. 3 sets of max reps kipping chest to bar pull-ups., rest 2mins. *PROTECT YOUR HANDS - no rips. D. Group Metcon

Workout 4
A. Split Jerk from Rack 5x2 reps@85-90%. B. Push Press 2x6-8. C. Group Metcon. D. 2 sets: "Y" presses 10-15 reps + "A's" 10-15reps

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x8 (3sec pause)
B. Back Squat 5x5@80%
C. Front Squat 3x5, ramping

DAY 2
A. Cable "Y" press 3x10
B. Bench Press 5x5@80%
C. Press 3x5
D. 3 sets, alternating: 10 DB bench + 10 DB rows

DAY 3
A. Glute Star 2x10
B. Deadlift 5x4@80%
C. Barbell Row 3x8
D. 3 sets, alternating: 10 ab rollouts + 15 heavy KB swings

DAY 4
A. Cable Back Flies 3x12
B. 3sec Pause Bench 4x4-5@75%
C. DB Shoulder Press 3x8-10
D. 3 sets, alternating: 5-8 chin ups (weighted if needed) + 60sec weighted plank

 

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 the Week of Jan 16 2017

WARM-UP

2-3 mins @ 70%: skip, row or bike, then 2-3 rounds of: 30sec bear crawl + 10-20 froggers + 10-20 no money drill https://youtu.be/ATK4BtUyI18?t=4m5s

 

GROUP CONDITIONING 

Monday
OH Walking Lunges 10/10 + 20 plank touches (on forarms... if too hard, sub torsion control drill shoulder touches) + 30 double unders

Tuesday
5 sets for time: 10 knee to elbow + 15cals row or assault bike + 20 wall ball

Wednesday
In teams of two, alternating rounds, complete 5 rounds each of 250m row + 8 burpees + 15 KB Swings

Thursday
18mins for quality: 2 laps of gym sandbag carry + 20-30sec L-sit on paralettes + shrimp squats 5-10/side + 6-10 HSPU

Friday
FBOMB Friday

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

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. 2-3 sets, 3 reps@90% of today's top weight, tempo squats with 4sec lowering phase. C. Group Metcon

Workout 2
A. bench press, build to a tough set of 8, B. 2 sets alternating: max reps bench press @ today's top weight + 10-15 single bent-over DB row C. Group Metcon

Workout 3
A. 5 sets, rest 45sec between exercises: Cross-over Step-up 10-12 reps/side *with 3sec lowering phase* + max strict chin-ups (L-Chin-ups if possible!, aim for a minimum of 4 per set) B. 2 sets (if time): Glute side shuffles to fatigue + max ring rows C. Group Metcon

Workout 4
A. 3 sets: Seated Dumbbell press. 10-12reps + RDL with 4sec lowering phase 8 reps (use straps if needed) B. Monster Plank 4x20-30sec, rest 60sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Band Side Shuffles 2 sets to fatigue
B. Squat 5x5@75%
C. Group Metcon

Workouts 2
A. Strict Press 3x6
B. Push Press 3x5 (add about 10% to press weight)
C. DB Rows 3x12/12
D. Group Metcon

Workout 3
A. Speed Deadlifts 8x3@70%
B. Front Rack Bulgarian SS 3x8/8
C. Group Metcon

Workout 4
A. 4min EMOM: 1-3 MU negatives
B. 4min EMOM: 1-3 MU transtions
B. 3 sets, alternating: 10 renegade rows + 45-60sec hollow body hold
C. Group Metcon

Workout 5
A. 4 sets, alternating: 6-8 Bench Press + 15 cable back flies
B. Ab rollouts 3x12
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. 1 high hang clean + 1 full clean + 1 jerk. 2 sets @ 60%, 2 sets @ 70%, 2 sets @ 75% B. Tempo Back Squat (4sec lowering phase) 4x3-4 @ 85% C. Group Metcon

Workout 2
A. Muslce-up Negatives 6 sets of 3 as slow as possible. B. 2 sets of 15 HSPU (complete all 15, even if you have to break the set-up), rest 3mins between sets. C. 3 sets of max reps kipping chest to bar pull-ups., rest 2mins. *PROTECT YOUR HANDS - no rips. D. Group Metcon

Workout 3
A. Back Squat 10x1@80% every 45-60sec B. Deadlift 3x4-6@75% with 3sec lowering phase, then 1x10-20reps @ 60%. D. Group Metcon. E. Landmine row 3x6-10/side with 1sec pause @ top

Workout 4
CrossFit Open Skills: A. 4 sets: 15 power snatch (75/55) + 12 bar-over burpees, rest 2mins. B. 5 sets: max chest to bar chin-ups + 10 OH Squats (95/65), rest 2-3mins.

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x10 (3sec pause)
B. Back Squat 5x5@77.5%
C. Front Squat 3x6, ramping

DAY 2
A. Cable "Y" press 3x10
B. Bench Press 5x6@77.5%
C. Press 3x6-8
D. 3 sets, alternating: 10 DB bench + 10 DB rows

DAY 3
A. Glute Star 2x10
B. Deadlift 5x5@77.5%
C. Barbell Row 3x8

DAY 4
A. Cable Back Flies 3x12
B. 3sec Pause Bench 4x6@70%
C. DB Shoulder Press 3x10
D. 3 sets, alternating: 6-8 chin ups (weighted if needed) + 45sec weighted plank

 

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 for the week of Jan 9 2016

WARM-UPS

2-3mins @ 70%: skip, row or bike, then 2-3 rounds of: bird dog 12/side + torsion control drill 20-30 touches per side (slow tempo) + "W's" with band 10-15reps, slow tempo

 

GROUP CONDITIONING

Monday
6 sets: Every 2.5mins, complete 15 burpees + 15 balls slams. Record your time to complete each set, then add it up at the end.

Tuesday
Part A. 6 sets for max reps. 30sec max shuttles. 60sec rest. Rest 3mins between part A and B. Part B. 6 sets: Assault bike 30sec for max total cals, rest 60sec.

Wednesday
For time: 20 Thrusters + 60 double unders + 15 Thrusters + 40 double unders + 10 Thrusters + 20 double unders (40lb DBs/25lb DBs)

Thursday
18mins for quality: 4 tough TGU/side + 8 sandbag squats with 3sec pause in bottom + 1 lap heavy farmers walk

Friday
FBOMB FRIDAY!

Saturday
A. 5min amrap: 8 shuttles + 8 ball slams. Rest 4mins. B. 5min amrap: 8 cal row + 8 wall ball. 

 

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 8. B. Tempo Deadlift, 3x4 with 5sec lowering phase at today's top weight. C. Group Metcon

Workout 2
A, Shoulder Press, build to a 1RM. B. 2-3 sets alternating: shoulder press 4-6 reps @ 80% of today's top weight + 6-10 chin-ups with 3sec pause at top. Rest 45sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. 2-3 sets of 2-4reps: 1 1/4 back squats at 85% of today's top weight. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: narrow grip chin-ups 3 tough reps, minute 2: 6 reps bulgarian split squat right leg, minute 3: bulgarian split squat left leg. B. 2 sets: single leg calf raises 2x10-15/side. no rest C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Glute Star 2x10
B. Tempo Squats (3sec lowering) 4x6-8@70%
C. Group Metcon

Workouts 2
A. Strict Press 3x8
B. Push Press 3x6-8 (add about 10% to press weight)
C. DB Rows 3x12/12
D. Group Metcon

Workout 3
A. Front Rack Bulgarian SS 3x10/10
B. Split Leg RDL 3x8/8
C. Ab rollouts 3x12
D. Group Metcon

Workout 4
A. 4 sets for quality: 8-10 MU negatives + 8 DB Z press + 45sec hollow body hold
B. TGU situps 2x10/10
C. Group Metcon

Workout 5
A. Ring Rows 3xMAX
B. 3 sets, alternating: 10 Bench Press + 8-10 pullups
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
CrossFit Open Skills: A.4 sets: 15 toe to bar + 20 push-ups, rest 2.5mins. B. Barbell Cycling: 5 sets: 10 squat clean + overhead @ 45% 1RM OR 75lbs/115lbs + 30 double unders, rest 2.5mins C. Group Metcon

Workout 2
A. Speed Back Squat 6x2@75% EMOM. B. Deadlift 5x3 EMOM @ 75% for speed. C. Deadlift 2x6-8@70% with 3sec lowering phase, then 1x10-20reps @ 60%. D. Group Metcon. E. Landmine row 3x6-10/side with 1sec pause @ top

Workout 3
A. Muslce-up Negatives 6 sets of 3 as slow as possible. B. 5 sets: HSPU 5-8. Rest as needed. C. 3 sets of max reps kipping pull-ups., rest 2mins. *PROTECT YOUR HANDS - no rips. D. Group Metcon

Workout 4
A. Split Jerk from Rack 4x2-3 reps. B. Push Press 2x8-10. C. Group Metcon. D. 2 sets: "Y" presses 10-15 reps + "A's" 10-15reps

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x10 (3sec pause)
B. Back Squat 5x5@75%
C. Front Squat 3x8, ramping

DAY 2
A. Cable "Y" press 3x10
B. Bench Press 5x8@75%
C. Press 3x8
D. 3 sets, alternating: 12 DB bench + 12 DB rows

DAY 3
A. Glute Star 2x10
B. Deadlift 5x5@75%
C. Barbell Row 3x8
D. 3 sets, alternating: 10 ab rollouts + 20 heavy KB swings

DAY 4
A. Cable Back Flies 3x12
B. 3sec Pause Bench 4x8@65%
C. DB Shoulder Press 3x12
D. 3 sets, alternating: 8-10 chin ups + 45sec weighted plank

 

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 Jan 2 2016

WARM-UP

2-3mins @ 70%: skip, row, or bike, then: 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms

 

GROUP CONDITIONING

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

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

Wednesday
A. In 3minutes: 400m row OR 0.6miles assault bike + AMRAP burpees in remaining time. Rest 2mins. 4 sets. Your score is the total # of burpees completed.

Thursday
15mins for quality: 5 tire flips + max chin-ups + 100m row for speed + 20-40sec ring support hold

Friday
FBOMB FRIDAY

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

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 2-3 sets, 4 reps, 1 1/4 back squats @ today's top weight C. Group Metcon

Workout 2
A. bench press 1RM, B. 2 sets alternating: 3reps bench press @ 90% of today's top weight + 6-8 bent-over DB row C. Group Metcon

Workout 3
A. 3 sets, rest 45sec between exercises: Cross-over Step-up 10-12 reps/side *with 3sec lowering phase* + max strict chin-ups (L-Chin-ups if possible!, aim for a minimum of 4 per set) + torsion control drill/shoulder touches: max in 60sec. B. 2 sets (if time): Poliquin Step-ups 15-25 reps/side + max strict pull-ups C. Group Metcon

Workout 4
A. 3 sets: Seated Dumbbell press. 6-10reps + RDL with 4sec lowering phase 8 reps (use straps if needed) + Monster Plank! 20-30sec. B. Side Step-up 2x12/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Band Side Shuffles 2 sets to fatigue
B. Goblet or sandbag walking lunges 4x8/8
C. Goblet or sandbag squats (5sec lowering, 5sec pause) 3x8-10
D. Group Metcon

Workouts 2
A. Press, 3 sets: 3 strict press then max push press (use around a 4RM weight)
B. 3 sets, alternating: 8-10 DB bench press + 8-10 DB rows
C. Group Metcon

Workout 3
A. Front Rack Bulgarian SS 3x10/10
B. Split Leg RDL 3x8/8
C. Ab rollouts 3x10
D. Group Metcon

Workout 4
A. 5 sets for quality: 5-8 MU transtion attempts (or 1-3 MU) + 10 seated DB Z press + 30-45sec max pullovers
B. Group Metcon

Workout 5
A. Tempo Back Squat (4sec lowering) 3x6
B. Ring Rows 3xMAX
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Muslce-up Negatives 6 sets of 3 as slow as possible. B. 5 sets: HSPU 5-8. Rest as needed. C. 3 sets of max reps on Peg Board OR chest to bar chin-ups with 2sec pause at top. D. Group Metcon

Workout 2
A. Speed Back Squat 7x3@70% EMOM. B. Deadlift 5x3 EMOM @ 70% for speed. C. Deadlift 2x6-8@70% with 3sec lowering phase. D. Group Metcon. E. Landmine row 3x6-10/side with 1sec pause @ top

Workout 3
A. Split Jerk from Rack 4x3-4 reps. B. Push Press 2x6-8. C. Group Metcon. D. 2 sets: "Y" presses 10-15 reps + "A's" 10-15reps

Workout 4
A. 2 high hang snatch + 1 hang snatch. 2 sets @ 60%, 2 sets @ 70%, 2 sets @ 75% B. Tempo Back Squat (4sec lowering phase) 4x4 @ 75-80% C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 3x8-10 (3sec lowering)
B. Pause Back Squat 4x5@70%
C. Front Squat 3x5 ramping
D. Heavy KB swings 5min: 30sec on, 30sec off

DAY 2
A. Overhead Press (sandbag or slam ball) 3x6-8
B. Bench Press 5x5@75%
C. TGU 4x3 (hard)

DAY 3
A. Glute Star 2x10
B. Deadlift from blocks 5x3@80%
C. Barbell Row 3x10
D. 3 sets, alternating: 10 skullcrushers + 10 curls + 10 pec flies

DAY 4
A. Cable "Y"s 3x15
B. Close Grip Bench 5x3@80%
C. Chin ups (weighted) 3x4-8
D. Ab rollouts 3x8

 

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 Dec 26 2016

WARM-UP

2-3mins @ 70%: run, skip, bike or row, then: 2-3 rounds of: 60sec founder hold + 60sec per side pallof press hold + 8 paused goblet squats (4sec pause)
 

GROUP CONDITIONING

Monday
Closed

Tuesday
6 rounds (17min time-cap): split stance wall ball (8 per side) + 1-arm KB swing 10/side (ensure proper bracing & anyone with a history of back problems and/or who can't pass the torsion control test yet, do 20 standard KB swings) + row/bike 10cals

Wednesday
TESTING: "Circuit City" 3 rounds: 60sec at each station. rest 2mins between rounds: WB, BJ, Burpees, Row. Compare to: Nov 7 2015, Dec 15 2015, Jan 4 2016, Mar 16, 2016

Thursday
15mins for quality: 2 laps of gym sandbag walk + 6 wall walks + max chin-ups + 20sec assault bike as hard as possible.

Friday
FBOMB FRIDAY

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

 

FOUNDATIONS

Workout 1
A. Tempo Deadlift, 3x5 with 5sec lowering phase at 85% of your 5RM. B. Landmine row 3x10/10 per side. C. Group Metcon 

Workout 2
A, Shoulder Press, build to a tough set of 3, then drop 5% and do 2x3 at that weight. B. 2 sets alternating: single arm bottoms up KB press/side + 6-10 chin-ups with 3sec pause at top. Rest 45sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. 3 sets of 2-3reps: 1 1/4 back squats at today's top weight. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: narrow grip chin-ups 3 tough reps, minute 2: 6 reps bulgarian split squat right leg, minute 3: bulgarian split squat left leg. B. 2 sets: single leg calf raises 2x10-15/side. no rest C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Glute Star 2x10
B. Goblet or sandbag walking lunges 4x10/10
C. Goblet Crossover Step up 3x10/10
D. Group Metcon

Workouts 2
A. Press, 3 sets: 4 strict press then max push press (use around a 5RM weight)
B. 3 sets, alternating: 8-10 DB shoulder press + 8-10 DB rows
C. Group Metcon

Workout 3
A. Front Rack Bulgarian SS 3x12/12
B. Split Leg RDL 3x10/10
C. Ab rollouts 3x10
D. Group Metcon

Workout 4
A. 5 sets for quality: 5-8 MU transtion attempts (or 1-3 MU) + 10 seated DB Z press + 45-60sec hollow body hold
B. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Back Squat 1 RM. B. Bench Press 1RM. C. (optional, if time) Group Metcon

Workout 2
A. 20 muscle-ups for time (10-min cut-off) B. 6 sets: front lever hold: 10-20sec, rest as needed. C Group Metcon D. 2 sets (if time): 10-15 'Y' presses + 10-15 ab wheel roll outs

Workout 3
A. Hang Snatch 6x2 @ 75%, rest 60sec. B. OH Squat, build to 3RM in 10mins. C. Group Metcon

Workout 4
A. Front Squat 3RM. B. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 3x10 (3sec lowering)
B. Pause Back Squat 4x6@65%
C. Front Squat 3x5 ramping
C. Heavy KB swings 5min: 30sec on, 30sec off

DAY 2
A. Overhead Press (sandbag or slam ball) 3x8
B. Bench Press 4x8@70%
C. TGU 4x4 (hard)

DAY 3
A. Glute Star 3x10
B. Deadlift from blocks 5x5@75%
C. Barbell Row 3x10
D. 3 sets, alternating: 10 skullcrushers + 10 curls + 10 pec flies

DAY 4
A. Cable "Y"s 3x15
B. Close Grip Bench 5x5@75%
C. Chin ups (weighted) 3x5-8
D. Ab rollouts 3x8

 

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

Comment

Comment

Group Workouts for the Week of Dec 19 2016

WARM-UP

2-3mins @ 70%, skip, run, bike or row, then: 2-3 sets of: 10-15 reps kneeling lean backs + 10-20 wall slides (facing the wall) + modified downward dog stretch 20-30reps

 

GROUP CONDITIONING

Monday
5 rounds for time: 10 push-ups + 20 goblet squats + 30 KB swings

Tuesday
5 sets: 40sec battling ropes, rest 20sec, 40sec assult bike, 20sec rest, 40sec man makers, 20sec rest

Wednesday
In teams of 2, with one partner finishing a round before the next partner starts. Complete 5 rounds each. 250m row + 15 ball slams

Thursday
18mins for quality: 1 lap of the gym heavy farmers walk + 4-6 wall walks + 25 shoulder touches/torsion control drill/side

Friday
FBOMB Friday!

Saturday
2 rounds for time (18min cut-off): 24 box jumps + 24 push-ups + 24 double unders + 24 cals row + 24 KB swings + 24 renegage rows (12/side) 

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. 2-3 sets, 3 reps, 1 1/4 back squats @ 80% of today's top weight C. Group Metcon

Workout 2
A. 4 sets alternating: bench press 2reps, rest 30sec, ring rows, max reps, rest 30sec, 10-15 band back flies, rest 90sec. B. Group Metcon

Workout 3
A. 3 sets, rest 45sec between exercises: Front Step-up 8-10reps/side *with 3sec lowering phase*, rest 45sec, max strict chin-ups (L-Chin-ups if possible!, aim for a minimum of 4 per set), rest 45sec. B. 3 sets alternating: Poliquin Step-ups 15-25 reps/side + max strict pull-ups C. Group Metcon

Workout 4
A. 3 sets: Seated Dumbbell press. 7-10reps + RDL with 4sec lowering phase 12 reps (use straps if needed) + Monster Plank! 20-30sec. B. Weighted cossack squats 2x12/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Band Side Shuffles 3 sets to fatigue
B. Bulgarian SS 4x12/12
C. Goblet Front Step up 3x10/10
D. Group Metcon

Workouts 2
A. Press, 3 sets: 5 strict press then max push press (use around a 6RM weight)
B. 2-3 sets, alternating: 10 DB Bench Press + 12 cable back flies
C. Group Metcon

Workout 3
A. Walking Lunges 3x15/15
B. Single leg RDL 3x10/10
C. Ab rollouts 2x10
D. Group Metcon

Workout 4
A. MU practice 8min
B. 3 sets, alternating: 3 rope climbs + 10 renegade rows + 45-60sec hollow body hold
C. Group Metcon

Workout 5
A. 3 sets for quality: 8-10 tire flips + 8-10 renegade rows/side + 8-10 parallette swing throughs
B. 2 sets: 15-30sec ring support hold
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A1. Front Squat 4x2-3reps, rest 60sec, A2. Wide Grip Pull-ups, 4x2-4reps, rest 2mins. B. Group Metcon

Workout 2
A. shoulder press. Build to a 1RM. B1. Bent-over Row with supinated grip 3x6 reps with 1sec pause at top, rest 60-90sec C. Group Metcon D. (if time permits) 2-3 sets: 8-12reps bottoms up KB press + single arm DB row 8-12 reps with 1sec pause at top. 

Workout 3
A. Snatch 2@75%, 1@80%, 1@85%, 1@90%. 1@95%. If feels good, build to a max. If not, 2x1@90% B. Clean and Jerk, 2@75%, 2@80%, 2x2@85%. C1. Bulgarian Split Squats 3x8/side, rest 60sec, C2. Straight Leg RDL 3x8 reps with 4sec lowering phase, rest 60sec. D1. Poliquin Step-ups 3x20-30/side, no rest, D2. GH Raise 3x8-10reps, no rest.

Workout 4
A. 20 muscle-ups for time (10-min cut-off) B. 5 sets: front lever hold: 10-20sec + tempo HSPU (3sec lowering phase) C Group Metcon D. 3 sets (if time): 10-15 'Y' presses + 10-15 ab wheel roll outs

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 4x10 (3sec lowering)
B. Pause Front Squat 3x6@60%
C. Heavy KB swings 5min: 30sec on, 30sec off
D. Ring Rows 3xMAX

DAY 2
A. Overhead Press (sandbag or slam ball) 3x10
B. DB Bench Press 4x10
C. TGU 3x5 (hard)

DAY 3
A. Glute Star 3x10
B. Deadlift from blocks 4x6@70%
C. Barbell Row 3x10
D. 3 sets, alternating: 10 skullcrushers + 10 curls + 10 pec flies

DAY 4
A. Cable "Y"s 3x15
B. Close Grip Bench 4x6@70%
C. Chin ups 4xMAX
D. Ab rollouts 3x8

 

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

Comment

Comment

Group Workouts for the Week of Dec 11 2016

WARM-UP

2-3mins @ 70%: skip, run, bike or row, then: 25 torsion control shoulder touches/side + single leg hip bridge 10/side + 10 walking lunges/side

 

GROUP CONDITIONING

Monday
2 sets for max reps: 90sec assault bike (for cals), 30sec rest, 90sec burpees, 30sec rest, 90sec DB knee to overhead (power clean + push press)

Tuesday
15min amrap: 4 toe to bar + 8 push-ups + 16 KB swings

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

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
Team Workout (relay style). 8 sets each. rotate each round: 12 ball slams + 8 cals assault bike

 

FOUNDATIONS

Workout 1
A. Tempo Deadlift, 3x5 with 5sec lowering phase at 80% of your 5RM. B. Landmine row 3x10/10 per side. C. Group Metcon

Workout 2
A. Shoulder Press, 3 hard sets of 5 B. 2-3 sets alternating: cable "Y's" + single arm bottoms up KB press/side + 6-10 chin-ups with 3sec pause at top. Rest 45sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. 3 sets of 4reps: 1 1/4 back squats at today's top weight. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: max wide grip pull-ups. min 2: L-Sit on paralettes. Min 3. max HSPU. B. Weighted superman hold on GHD machine, 2-3 sets of 40sec, rest 60sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift: build to a 1RM
B. Chin ups 2RM (weighted) 3xAMRAP (bodyweight)
C. Group Metcon

Workouts 2
A. 2 sets of 15 cable "W"s
B. Bench Press: build to a 1RM then 2x2@90% of that weight
C. Group Metcon

Workout 3
A. Back Squat: build to 1RM, then 2x2@90%
B. Crossover Step up 2x20/20
C. Group Metcon

Workout 4
A. Mobility & Recovery: 2-3 sets: 500m row @ 70% + 20 shoulder pass throughs + 10 goblet cossacks/side + 20 crossover step ups + 2min/side quad stretch
B. Optional Group Metcon

Workout 5
A. 3 sets, alternating: 3-5 press + 10 skin the cat + max tempo ring rows
B. Ab rollouts 3x10
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Snatch 3@75%, 2@80%, 2@85%, 3x1@90%. B. Clean and Jerk, build to a 2RM for hte day. C1. Bulgarian Split Squats 3x6/side, rest 60sec, C2. Straight Leg RDL 3x8 reps with 4sec lowering phase, rest 60sec. D1. Poliquin Step-ups 3x20-30/side, no rest, D2. GH Raise 3x8-10reps, no rest.

Workout 2
A. 20 muscle-ups for time (10-min cut-off) B. 5 sets: front lever hold: 10-20sec + tempo HSPU (3sec lowering phase) C Group Metcon E. 3 sets: 10-15 'Y' presses + 10-15 ab wheel roll outs

Workout 3
A. Back Squat 4x1-2@90%, no rest, band external rotations 10-15reps, rest 90sec B. 2 sets: Paused back squats 2reps (3sec pause) as heavy as possible! C. Group Metcon

Workout 4
A1. Bench Press 8@75%, 6@80%, 4@85%, 1-2@90%, 3x1-2@95%, rest 90sec, A2. Chin-ups with 3sec hold at top 5x2-3reps, rest 90sec B. Group Metcon C1. Landmine Rows 2-3 sets of 8 with 1sec pause at top + C2. "Y" presses 10-15reps, rest 45sec.

 

POWERLIFTING TEAM

DAY 1
A. 3sec lowering Goblet Squat 3x5-8
B. Squat 90%x1, 85%x2x2
C. Bench Press 90%x1, 85%x2x2
D. Single arm landmine row 2x8/8

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3sec pause) 70%x3x3
C. 2 sets: 10 DB shoulder press + 15 cable back flies

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

DAY 4
MOCK MEET
Squat to 1RM
Bench Press to 1RM
Deadlift to 1RM

 

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

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