Comment

Group Workouts for Feb 12 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

B. Group Metcon

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

 

TRAINING-GENERAL

 

Workout 1
A. Front Squat 78-80%x3x6
B. GHR or Heavy KB swing 3x10
C. Group Metcon

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

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

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

 

TRAINING-COMPETITION

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

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

Wednesday
A. Kipping HSPU Practice

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

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

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

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

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


WEIGHTLIFTING STREAM

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

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

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

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

 

POWERLIFTING TEAM (4/week)

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

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

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

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

 

POWERLIFTING TEAM (3/week)

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

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

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

Comment

Comment

Group Workouts for the Week of Feb 5 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB Friday!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

Workout 1
A. Back Squat 75-79%x3x6
B. GHR or Heavy KB swing 3x12
C. Group Metcon

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 

4-DAY/WEEK POWERLIFTING TEAM

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

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

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

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

 

3-DAY/WEEK POWERLIFTING TEAM

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

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

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

Comment

Comment

Group Conditioning Workouts for the Week of Jan 29 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING GENERAL

Workout 1
A. Front Squat 72-75%x3x8
B. GHR or Heavy KB swing 3x15
C. Group Metcon

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 

4-DAY/WEEK POWERLIFTING TEAM

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

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

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

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

 

3-DAY/WEEK POWERLIFTING TEAM

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

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

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

Comment

Comment

Group Workouts for the Week of Jan 22 2018

GROUP CONDITIONING

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

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

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

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: 10-15 sandbag squats
min 4: double unders

Friday
FBOMB FRIDAY

Saturday
Closed for Dan Green Powerlifting Seminar

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene

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

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

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

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

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

C. FBOMB

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

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

 

 

POWERLIFTING TEAM

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

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

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

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

 

MODIFIED (3/day Week) POWERLIFTING TEAM

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of Jan 15 2018

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x6-8reps, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2xmax reps. rest 90sec.
C. Group Metcon

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

Workout 3
A. 4 sets, alternating exercises:
*try to increase the load from last week
Minute 1: Right leg reverse lunge 10reps
Minute 2: Left leg Reverse Lunge t Squat 6-8 with 4sec lowering phase
Minute 3: 60sec Mini-band Walk. (5m backward, 5m forward)
Minute 4: Weighted Cossack Squat (goblet Style), altnernating legs. 8/side
Minute 5: Rest

B. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Seated Dumbbell Shoulder Press 8-12reps (controlled tempo)
Min 2: Lat Pull Down 8-12 reps (1sec pause at chest)
Min 3: Strict Toe to Bar (or knee to chest) 6-10reps, with controlled lower ing phase
Min 4: Rest.
B. Group Metcon

 

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

MODIFIED POWERLIFTING TEAM (3-Day/Week)

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

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

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

Comment

Comment

Group Workouts for the Week of Jan 8 2018

GROUP CONDITIONING

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

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

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

Wednesday
20-15-10
shuttle runs+ Wall Ball

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

transition/rest 1 mins

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene

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

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

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

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

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


WEIGHTLIFTING STREAM

Workout 1

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

MODIFIED POWERLIFTING (3-Day/Week)

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

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

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

Comment

Comment

Group Workouts for the Week of Jan 1 2018

GROUP CONDITIONING

Monday - Closed

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

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

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

Friday
FBOMB Friday!

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

 

FOUNDATIONS

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

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

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

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

C. Group Metcon

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

Monday - OFF

Tuesday
Weightlifting Class with Mylene

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

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

MODIFIED POWERLIFTING TEAM (3-day/week)

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

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

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

 

Comment

Comment

Group Workouts for the Week of Dec 25 2017

GROUP CONDITIONING

MONDAY
Closed. Happy holidays!

TUESDAY
Open Gym: 10am-11:30am

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

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

FRIDAY
FBOMB FRIDAY!
 

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

Monday - OFF

Tuesday
Weightlifting Class with Mylene

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

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

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

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

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

 

 

POWERLIFTING TEAM

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

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

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

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

 

MODIFIED POWERLIFTING TEAM

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of Dec 18 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

C. Group Metcon

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene
 

Wednesday
Competition Class:

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

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

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

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

 

 

 

WEIGHTLIFTING STREAM

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

MODIFIED POWERLIFTING TEAM

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

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

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

Comment

Comment

Group Workouts for the week of Dec 11 2017

GROUP CONDITIONING

Monday

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

Tuesday

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

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

Thursday

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

B. Group Metcon

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene
 

Wednesday

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

MODIFIED POWERLIFTING TEAM

*If you do the Tuesday weightlifting class

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of Dec 4 2017

GROUP CONDITIONING

Monday
15mins amrap: 15 doublers + 10 ball slams

Tuesday
7 rounds for time: 12 DB Hang Power Clean + 8 push press + 12 box jumps

Wednesday
1 round for time: 50 KB swings + 50cal row + 50 thrusters (65/45)

Thursday
7mins: single arm farmers walk 2 laps/side + 3-6 wall walks rest 2min, 7mins: 10 heavy sandbag squats + max chin-ups

Friday
FBOMB FRIDAY!

Saturday
A. Battling Ropes: 5x20sec on, 40sec rest, relay style. B. Partner workout: in team of two, completing 4 rounds each: 300/400m row + 15 KB swings

 

FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 3x6, rest 60sec.
-Work Sets:
10x3 every 60sec. at 85% of your best 8RM (EMOM)
B. (if time): weighted front plank 2x45sec. rest 90sec.
C. Group Metcon

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

Workout 3
A. 4 sets, alternating exercises:
Minute 1: Right leg Bulgarian Split Squats 6-8reps with 4sec lowering phase
Minute 2: Left leg Bulgarian Split Squat 6-8 with 4sec lowering phase
Minute 3: Weighted Hip Thrust x8reps with 2sec pause at top

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

C. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Dumbbell Incline Press 8-12reps
Min 2: Landmine Row 6-10reps left (1sec pause at top)
Min 3: Landmine Row 6-10 reps right (1sec pause at top)
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat: build to 80%xAMRAP (aim 8+, no reps in the tank)
B. Bulgarian SS 2x8/8
C. Group Metcon

Workout 2
A. Push Press 90%x3, 80%x3x5
B. 3 sets, alternating: 12-18 sandbag or slam ball press + 4-6 strict chin ups (weighted if needed)
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x10-12
B. Deadlift 90%x3, 80%x3x5
C. Group Metcon
D. (if time) 60 tough reps KB swing

Workout 4
A. Bench Press: build to 80%xAMRAP (aim 8+, no reps in the tank)
B. 1 Arm DB Row 3x8
C. Group Metcon
 

TRAINING-COMPETITION

Monday
A. Complete 6x1 weighted muscle-up if possible. If not, 6x1 of the hardest variation you can do. [OR, if you don't have muscle-ups, do 5-sets working on the ring M.U. transitions and then 5 sets doing big kip swings 3 reps per set]
B. 6sets every 90sec:
segment 1: AMRAP strict dips with 3sec lowering phase
segment 2: AMRAP strict archer pull-ups per side with shoulder width grip (closer grip will make this easier)
*rest for an extra 2 mins half way through
C. Group Metcon

Tuesday
Weightlifting Class with Mylene
 

Wednesday
A. 4 sets, every 3mins:
-6 chest to bar pull-ups
-6 heavy thrusters (135/115/85/65)
-24 D.U.

B.
3 sets, every 6mins. score is your slowest round.
-Row 500/400m
-40m sandbag carry
-10 burpees

Thursday
A. Gymnastic skill work:
12mins every 90sec.
Segment 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Segment 2: tucked front lever hold 10-15sec
B. Aerobic Session @ 2 sets:Bike 10mins. Row 10mins.

Friday
A. Back Squat 8x2 EMOM @ 75%
B. Paused (above parallel) Front Squat (4sec pause) 3x4-6
*goal is to do a little more weight than last week
C. FBOMB
D. Single Arm Farmers Walk. AMRAP 40m lengths in 7mins.

Saturday
A1. Bench Press 4x4-6reps, rest 90sec *try to beat last week's performance.
A2. Fat Grip Chin-ups. 4x4-6 reps, rest 90sec
B1. Archer Rows on Rings 3xmax, rest 60sec
B2. Weighted Push-ups (25-45lbs plate on back) 3xmax reps (at least 6 reps), rest 60sec
B3. 8-10 strict toe to bar, rest 60sec
C. Group Metcon

 

 

POWERLIFTING TEAM

DAY 1
A. Squat 57.5%x4x12
B. DB Floor Press 3xAMRAP (12-15 Rep Target)
C. Meadow Rows 3x10

DAY 2
A. Widegrip Bench (half handwidth wider than normal) 60-65%x3x10-12
B. Front Squat 70-75%x2x6-8
C. Heavy KB Swing 3x12-15
D. 3 sets each: 10 tricep pushdowns, 12 cable back flies

DAY 3
A. Deadlift 65-70%x3x8-10
B. Sandbag Squats 3xAMRAP (12-18 rep target)
C. 3 sets each: 6-8 chin ups, 10 DB Row

DAY 4
A. Bench Press 65-70%x4x8-10
B. DB Bench 3xAMRAP (12-15 Rep Target)
C. 2 sets, alternating: 10 Lat Pulldowns + 10 Pec Flies + 10 DB Curls

 

MODIFIED POWERLIFTING TEAM

*If you participate in the Tuesday weightlifting class, do this routine.

DAY 1
A. Squat 57.5%x3x12
B. Bench Press 65-70%x3x8-10
C. DB Floor Press 3xAMRAP (12-15 Rep Target)

DAY 2
A. Deadlift 65-70%x3x8-10
B. Front Squat 70-75%x2x6-8
C. Meadow Rows 3x10

DAY 3
A. Widegrip Bench (half handwidth wider than normal) 60-65%x2x10-12
B. Sandbag Squats 2-3xAMRAP (12-18 rep target)
C. 2 sets each: 6-8 chin ups, 10 DB Row
D. 2 sets, alternating: 10 tricep pushdowns + 10 Pec Flies + 10 DB Curls

 

WEIGHTLIFTING TEAM

Workout 1
A. Goblet Squats with band @ knee. 2x10
B. Paused Back Squat with 3sec, hit a 3RM, then 3x3 @ 90%.
C. Side Step-up: 2x15/side
D. Group Metcon

Workout 2
A. Jerk 4x5@75%
B1. Chin-ups 5x4-8reps
B2. HSPU 5x4-8reps
C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Workout 3
A. Speed Squat 8x3 EMOM @ 70%
B1. Bulgarian Split Squat 3x10/side (3sec lowering phase)
B2. Back Flys 3x10-15reps
B3. Scare Crow External rotations with band 3x10-15
C. Group Metcon

Workout 4
A. 4 sets: 2 Snatch from blocks + 3 Paused OH Squats @ approx 75%
B. Clean and Jerk 4x2@75%
C. Bench Press 2x4-6
D. 2-3 sets: 12 single leg RDL + 15 side step/sid

Comment

Comment

Group Workouts for the Week of Nov 27 2017

GROUP CONDITIONING

Monday
5 sets for total reps: 30sec DB thrusters (45/35), 60sec rest, 30sec assault bike, 60sec rest

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

Wednesday
15min amrap: 3 pull-ups + 6 push-ups + 12 bodyweight squats + 15 KB swings

Thursday
A. 2 sets: max distance sandbag carry. Go Heavy! Go Long! B. 8mins for quality: 3 TGU/side + 8 weighted cossack squats/side (goblet style) + toe to bar with slow lowering phase 6 reps.

Friday
FBOMB Friday

Saturday
Team Workout (relay style). 6 sets each. rotate each round: 15 ball slams + 150m row

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-ups sets of 5reps. Build to a tough set of 3.
B. Single leg RDL 3x10/side (hold a DB on the same side as your stance leg)
C. Group Metcon

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

Workout 3
A. Back Squat, 3x8, starting at 80% of your 5RM. Tempo: with 4sec pause above parallel (all the way down, then come up 2 inches, pause, then all the way back up)
B. Single Leg Skater Squats As many sets of 6 per leg in 4mins.
https://www.youtube.com/watch?v=9Uft5HI8Pp4
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Warm-up Sets: 3x6, rest 60sec
Work sets: 8x3 EMOM @ 80% 8RM.
*Go for max reps on final set.
B. Plank SHoulder Touches. 3x30-60sec of work. 45sec rest.
C. Group Metcon

 

GENERAL-TRAINING

Workout 1
A. Back Squat 72.5%x3x7, 72.5%xAMRAP (leave 0-1 reps in the tank)
B. Bulgarian SS 2x10/10
C. Group Metcon

Workout 2
A. Push Press 88%x3, 77.5%x3x5
B. 3 sets, alternating: 10-15 sandbag or slam ball press + 6-8 strict chin ups
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x8-10
B. Deadlift 88%x3, 77.5%x3x5
C. Group Metcon
D. (if time) 50 tough reps KB swing

Workout 4
A. Bench Press 72.5%x3x7, 72.5%xAMRAP (leave 0-1 reps in the tank)
B. 1 Arm DB Row 3x10
C. Group Metcon

 

GENERAL-COMPETITION

Monday
A. Complete 6x1 weighte muscle-up if possible. If not, 6x1 of the hardest variation you can do. [OR, if you don't have muscle-ups, do 5-sets working on the ring M.U. transitions and then 5 sets doing big kip swings 3 reps per set]
B. 5 sets every 90sec:
min 1: 2-3 strict dips
min 2: 1-2 strict archer chin-ups per side
*rest for an extra 2 mins half way through
C. Group Metcon

Tuesday
Weightlifting Class with Mylene
 

Wednesday
Competition Class:

A. Hang Power Snatch: 4x60sec of max reps @ 70% of best power snatch. Rest 2min between sets.
B. 4 sets: 3mins work: 5 chest to bar pull-ups + 10 KB swings (overhead) + 10cals bike or row. 3mins rest

Thursday
A. Gymnastic skill work:
12mins every 90sec.
Segment 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Segment 2: tucked front lever hold 10-15sec
B. Aerobic Session @ 50-60%. Bike 15mins. Row 15mins.

Friday
A. Back Squat 8x2 EMOM @ 70%
B. Paused (above parallel) Front Squat (4sec pause) 3x6
C. FBOMB
D. Single Arm Farmers Walk. AMRAP 40m lenghts in 6mins.

Saturday
A1. Bench Press 4x4-6reps, rest 90sec *try to beat last week's performance.
A2. Fat Grip Chin-ups. 4x4-6 reps, rest 90sec
B1. Archer Rows on Rings 3xmax, rest 60sec
B2. Incline DB Press 3x6-8, rest 60sec
B3. 8-10 strict toe to bar, rest 60sec
C. Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Goblet Squats with band @ knee. 2x10
B. Paused Back Squat 3x5 with 5sec pause @ 70%
C. Group Metcon

Workout 2
A. Jerk 3x5@70%
B1. Chin-ups 5x4-8reps
B2. HSPU 5x4-8reps
C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Workout 3
A. Speed Squat 7x3 EMOM @ 60%
B1. Bulgarian Split Squat 3x8/side (3sec lowering phase)
B2. Back Flys 3x10-15reps
B3. Scare Crow External rotations with band 3x10-15
C. Group Metcon

Workout 4
A. Snatch 3x3@70%
B. Clean from Block 3x5 @ 60%
C. Bench Press 2x6-8
D. 2-3 sets: 12 single leg RDL + 15 side step/side

 

POWERLIFTING TEAM

DAY 1
A. Squat 62%x12 then 55%x2x12
B. DB Bench 3xAMRAP (12-15 rep target)
C. Meadow Rows 3x12

DAY 2
A. Widegrip Bench (half handwidth wider than normal) 65-70%x3x8-10
B. Front Squat 60-65%x2x10-12
C. Heavy KB Swing 3x12-15
D. 3 sets each: 12 triceps pushdowns, 12 cable back flies

DAY 3
A. Deadlift 60-65%x3x10-12
B. Sandbag Squats 3xAMRAP (12-18 rep target)
C. 3 sets each: 8-10 chin ups, 12 DB Row

DAY 4
A. Bench Press 70-75%x3x6-8
B. DB Incline Bench 3xAMRAP (12-15 rep target)
C. 2 sets, alternating: 12 Lat Pulldowns + 12 Pec Flies + 12 DB Curls

Comment

Comment

Group Workouts for the Week of Nov 20 2017

GROUP CONDITIONING

Monday
Rowing Intervals: 4x500m @ 85-90%. Rest 2.5mins between sets. Goal is max sustainable pace across all sets with minimal drop-off.

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

Wednesday
Every minute on the minute for 18mins: minute 1: Bike 13/8cals, minute 2: 15 heavy ball slams (comp group do 12 HPClean), minute 3: 30sec of battle ropes.

Thursday
6min AMRAP: 40-60m sandbag carry + 30 DU. 1min rest/transition. 6min AMRAP: 4-8 strict toe to bar with 3sec lowering phase + 40-60m oheavy overhead walk (use heavy DB's).

Friday
FBOMB FRIDAY!

Saturday
16min amrap: 5 chin-ups + 10 push-ups + 15 KB swings + 150m row OR 200m run

 

FOUNDATIONS

Workout 1
A. Paused (3sec) Back Squat. 3 warm-ups sets of 5. rest 60sec.
B. Normal Back Squat. 5 sets: 6,6,4,4,2, rest 90-120sec.
C. [if time] Front Step-up 2x x12/side.
D. Group Metcon

Workout 2
A. 4-5 sets EMOM:
Min 1: Dumbbell Incline Press 8-12reps
Min 2: Landmine Row 6-10reps left (1sec pause at top)
Min 3: Landmine Row 6-10 reps right (1sec pause at top)
B. Group Metcon

Workout 3
A. 3 sets, alternating exercises:
-A1. Bulgarian Split Squats 6-8reps with 4sec lowering phase per side, rest 30ec
-A2. Weighted Hip Thrust x10reps with 2sec pause at top, rest 30sec
-A3. 45sec Hollow Body Hold, rest 60sec
B. Group Metcon

Workout 4
A. 3 sets:
-A1. Barbell Row x 10 reps with 1sec pause at chest, rest 30sec
-A2. Seated Horizontal Cable Pully Row (wide grip), rest 30sec
-A3. Back Flys with band with 5sec pause at back, rest 90sec

B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 65%x3x8, 65%xAMRAP (leave 1-2 reps in the tank)
B. Bulgarian SS 2x12/12
C. Group Metcon

Workout 2
A. Push Press 85%x3, 75%x3x5
B. 3 sets, alternating: 10-12 sandbag or slam ball press + 8-10 strict chin ups
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x6-8
B. Deadlift 85%x3, 75%x3x5
C. Group Metcon
D. (if time) 40 tough reps KB swing

Workout 4
A. Bench Press 65%x3x8, 65%xAMRAP (leave 1-2 reps in the tank)
B. 1 Arm DB Row 3x12
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. Max Muscule-ups in 4mins. [OR, if you don't have muscle-ups, do 5-sets working on the ring M.U. transitions and then 5 sets doing big kip swings 3 reps per set]
B. 16mins EMOM:
min 1: 2-3 strict dips
min 2: 1-2 strict archer chin-ups per side
*rest for an extra 2 mins half way through
C. Group Metcon

Tuesday
Weightlifting Class with Mylene
 

Wednesday
Competition Class:

A. 4x90sec of max reps @ 70% of best power clean. Rest 2.5min between sets.
B. Team Workout, 20min AMRAP: alternate every round:
Row 200m + 20m OH walking lunges (DBs: 50/30) + 40m sandbag carry

Thursday
A. Gymnastic skill work:
12mins every 90sec.
Segment 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Segment 2: tucked front lever hold 10-15sec
B. Aerobic Session.. 50-60min at 65% pace. 3000/2000m row + bike 150/100cals

Friday
A. Back Squat: Warm-ups, then build to a 5RM for the day. B. Jefferson Squats with Yolk. 2x8-10. C. FBOMB D. 1 set: 80m-150m sand bag carry as heavy as possible.

Saturday
A1. Bench Press 4x6-8reps, rest 90sec *try to beat last week's performance.
A2. Fat Grip Chin-ups. 4x4-6 reps, rest 90sec
B1. Archer Rows on Rings 3xmax, rest 60sec
B2. Incline DB Press 3x6-8, rest 60sec
B3. 8-10 strict toe to bar, rest 60sec
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat: build to a 1RM
B. Bench Press: build to a 1RM
C. DB row 1x20

DAY 2
A. 3ct Pause CG Bench 2x3@75%
B. 3ct Pause SQ 2x3@67.5%
C. Chinese Row 1x20
D. 1 set each: 10 lat pulldowns, 10 tricep pushdowns

DAY 3
A. Deadlift: build to a 1RM
B. 3ct Pause Deadlift 2x3@60%
C. 2 sets each, 30-45sec rest: 5 chin ups, 5 barbell bicep curls, 10 KB swings

DAY 4
A. Pause 1" above the chest Bench 3x3@75%
B. DB Bench (5sec eccentric) 2x10
C. 2 sets, alternating: 10 Lateral Raises + 10 Rear Delt Flies + 10 Pec Flies
D. Sandbag Carry: max weight for 250-300m

 

WEIGHTLIFTING STREAM

Workout 1
A. Glute Side Shuffle + back flys. 3 sets to fatigue.
B. Tempo Back Squats 4x4-6. Start @ 75% and build as high as you're able. 5sec lowering phase.
C Group Metcon

Workout 2
A. Jerk 5x3@750%
B. Paused Snatch Pull 3x5@80-85% (2sec pause just below knee)
C. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec.

Workout 3
A. 3 sets, alternatinge: Barbell Walking Lunges, 3x8-10/side + snatch grip RDL 12reps + half kneeling paloff press with band, 12 reps with 4sec pause in 'out position'. Rest as needed.
B. Group Metcon

Workout 4
A. Snatch from block 3x5 @ 70%.
B. Clean and Jerk 3x3 @ 70-75%.
C. Bench Press build to a tough set of 2, then 5x2 @ 85-90% of that.\
D. 3 sets: front step-up 20reps/side + tucked front lever hold (or L-sit hold) 15sec minimum + external rotations with band 10-20reps/sode

Comment

Comment

Group Workouts for the Week of Nov 13 2017

GROUP CONDITIONING

Monday
Team workout, with 1 team member working at a time:
AMRAP in 14mins
4 burpees
6 goblet squats
8 shuttles

Tuesday
2x AMRAP in 6mins:
3 strict pull-ups
6 push-ups
9 KB Swings
Rest 3mins between sets.

Wednesday
3 sets for reps/cals:
60sec Wall ball
60sec rest
60sec KB Swings
60sec rest
60sec assault bike
60sec rest

Thursday
4 sets, EMOM
min 1: 3 hard TGU left arm (or sub 7 TGU sit-ups)
min 2: 3 hard TGU right arm
min 3: heavy farmers walk
min 4: toe to bar, strict

Friday
FBOMB FRIDAY!

Saturday
tabata rowing(4mins)
1 min rest
tabata ring rows
1 min rest
tabata shuttles

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-ups sets of 8 reps. Rest 90sec between them.
Then: 4 work sets: 5,5,3,2, rest 2mins.
B. Group Metcon

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

B. Group Metcon


Workout 3
A. Back Squat warm-ups: 3x5 with 30sec rest.

B. 3 sets EMOM:
Minute 1: Back Squat 6 reps
Minute 2: Heavy Goblet Squat Cossacks 8/side
Minute 3: heavy sandbag carry, 50-60m.
Minute 4+5: rest
C. Group Metcon
 

Workout 4
A. 5 sets, altnerating:
bodMax ring rows, rest 30sec,
accumulate 30-60sec of handstand hold (adjust angle of body to make it easier, or to make it harder, march hands), rest 30-60sec, single arm front plank on left for 45sec, rest 30sec, single arm front plank on right arm, rest 30sec B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Trap Bar (or straight bar) Deadlift 90%x1, 93%x1, 97.5%x1 if feeling good go for a 1RM otherwise 90%x2x2
2-3 sets, rest 45-60sec: 8-10 lat pulldowns + 4 reps of barbell row
C. Group Metcon

Workout 2
A. single arm KB bottom up press 2x12-15/side
A. Press 90%x1, 93%x1, 97.5%x1 if feeling good go for a 1RM otherwise 90%x2x2
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x12-15

Workout 3
A. Front Squat 90%x1, 93%x1, 97.5%x1 if feeling good go for a 1RM otherwise 90%x2x2
B. 2 sets, alternating: 6-8 single leg RDL + 2-4 chin ups (weighted if possible)
C. Group Metcon

Workout 4
A. DB Z Press 3x10
B. 3 sets: 10-15 sandbag squats + 6 weighted cossacks/leg + AMRAP heavy double KB swing (aim for 18-24 reps), rest 60sec
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. [try to beat last week]10x3-4 ring muscle-ups every 90sec. Rest 3min between set 5 adn 6. [if you don't have muscle-ups, do 5-sets working on the ring M.U. transitions and then 5 sets doing big kip swings 3 reps per set]
B. 5min amrap: 3 strict dips + 1-2 strict archer chin-ups per side
https://www.youtube.com/watch?v=ikKG260TMwU
C. Group Metcon

Tuesday
Weightlifting Class with Mylene

+ single leg squat practice:

12mins:
odd mins: pistol squats on left leg 2-5 reps with 3sec lowering phase
even mins: pistol squats on right leg 2-5 reps with 3sec lowering phase

*limit the depth of your squat if needed to maintain controlled lowering phase. Improving control and positioning is the major priority.

Wednesday
Competition Class:

2 sets:
6mins: Bike 20cal + 10 Thursters + 10 pull-ups
4min rest
6mins: Row 20cal + 10 power cleans + 10 bar facing burpees
4min rest
 

Thursday
A. Gymnastic skill work:
12mins every 90sec.
Segment 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Segment 2: tucked front lever hold 10-15sec
B. Aerobic Session at 60-65% pace for 40mins., alternating between: Row 2000m + BIke 75 cals + 200 single skips

Friday
A. Back Squat: Warm-ups, then 6,4,2,6 Rest 3mins between sets. B. Jefferson Squats with Yolk. 2x8-10. C. FBOMB D. 1 set: 80m-150m sand bag carry as heavy as possible.

Saturday
A1. Bench Press 4x6-8reps, rest 90sec
A2. Fat Grip Chin-ups. 4x4-6 reps, rest 90sec
B1. Archer Rows on Rings 3xmax, rest 60sec
B2. Incline DB Press 3x6-8, rest 60sec
B3. 8-10 strict toe to bar, rest 60sec
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat 1@90%, 1@95%, 1@97.5%
B. 3ct Pause CG Bench 2x5@70%
C. DB row (1cnt pause) 2x10

DAY 2
A. Bench Press 1@90%, 1@95%, 1@97.5%
B. 3ct Pause SQ 2x5@62.5%
C. Chinese Row 2x10
D. 2 sets each: 8 lat pulldowns, 8 tricep pushdowns

DAY 3
A. Deadlift 80%x3, 85%x2, 90%x1 (this should be fairly easy)
B. 3ct Pause Deadlift 2x5@55%
C. 3 sets each, 30-45sec rest: 5 chin ups, 5 barbell bicep curls, 8 KB swings

DAY 4
A. Pause 1" above the chest Bench 2x5@70%
B. DB Bench (5sec eccentric) 3x8
C. 2 sets, alternating: 8 Lateral Raises + 8 Rear Delt Flies + 8 Pec Flies
D. Sandbag Carry: max weight for 80-100m


 

WEIGHTLIFTING STREAM

Workout 1
A. Glute Side Shuffle + back flys. 3 sets to fatigue.
B. Tempo Back Squats 4x6 @ 75% with 5sec lowering phase.
C Group Metcon

Workout 2
A. Jerk 3x6@65%
B. Paused Clean Pull 3x5@75-80% (2sec pause just below knee)
C. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec.
D. Group Metcon

Workout 3
A. 3 sets, alternatinge: Barbell Walking Lunges, 3x8-10/side + snatch grip RDL 12reps + half kneeling paloff press with band, 12 reps with 4sec pause in 'out position'. Rest as needed.
B. Group Metcon

Workout 4
A. Snatch from block 3x4 @ 70%.
B. Clean from block 3x4 @ 70%.
C. Bench Press build to a tough set of 4, then 2x4@ 85% of that.
D. 3 sets: front step-up 15res/side + tucked front lever hold (or L-sit hold) 15sec minimum + external rotations with band 10-20reps/sode

 

Comment

Comment

Group Workouts for the Week of Nov 6 2017

GROUP CONDITIONING

Monday
For time: Row 750m + 40 wall ball + 25 box jumps
*for comp group: Row 1000m + 50 wall ball + 25 pull-ups

Tuesday
2mins: wall walks
60sec rest
1min: double unders
60sec rest
2mins: KB Swings
60sec rest
1min double unders
60sec rest
2mins push-ups

Wednesday
Team workout: In teams of 2, alternate: 6 sets each: 15/10cals ABike + 15 ball slams.

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: torsion control shoulder touches
min 4: ring rows with 2sec pause at top
 

Friday
FBOMB FRIDAY!

Saturday
In teams of 2, each teammate completes a full round before switch. 5 full rounds each: 50m sandbag carry + 200m run

 

FOUNDATIONS

Workout 1
A. Paused (3sec) Back Squat. 3 warm-ups sets of 8. rest 60-90sec.
B. Paused (3sec) Back Squat. 4 sets: 8,6,4,4, rest 90-120sec.
C. [if time] Single Leg RDL 2-3 sets x10/side.
D. Group Metcon

Workout 2
A. 5 sets, alternating exercises: chin-ups lock-off at top (last week of this!) 25sec-60sec, rest 45-60sec, DB Bench Press 6-10reps, rest 45-60s B. (if time) 2 sets: side laying dumbbell external rotations 10-20reps. C. Group Metcon

Workout 3
A. 4 sets EMOM:
Min 1: 8 RDL with 3sec lowering phase
Min 2: Weighted Plank for 30sec (go heavy!)
Min 3: 10 cross-over tep-downs with 2sec lowering phase RIGHT leg.
Min 4: 10 cross-over step-downs with 2sec lowering phase LEFT leg.
B. Group Metcon

Workout 4
A. 5 sets, alternating (with 45sec rest between exercises):
-as many reps as possible, push-ups. If you can do more than 10, do weighted push-ups. Focus on centered shoulder position + tight body.
-6-10 reps with 1sec pause at the back, cable rows (use lower position so it's a horizontal pull). rest 60sec.
B. (if no time, do after Metcon) L-Sit hold on paralettes. Accumulate as much time in the hold as possible in 3mins (if too hard, sub hollow body hold)
C. Group Metcon
 

TRAINING-GENERAL

Workout 1
A. Front Squat 90%x2, 92.5%x1, 95%x1, 80%xAMRAP (stop 1-2 reps shy of failure)
B. 2 sets, alternating: 8 single leg RDL + 3-5 chin ups (weighted if possible)
C. Group Metcon

Workout 2
A. single arm KB bottom up press 2x12-15/side
B. Press 75%x5x2
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x12-15

Workout 3
A. Trap Bar (or straight bar) Deadlift 85%x3x3-5
B. 3 sets, rest 45-60sec: 12-15 lat pulldowns + DB Chainsaw row 5 reps/side
C. Group Metcon

Workout 4
A. 4 sets: 5 sandbag over the shoulder + AMRAP heavy double KB swing (aim for 18-24 reps), rest as needed
B. DB Z Press 3x12
C. Group Metcon

 

TRAINING COMPETITION

Monday
A. 10x3-4 ring muscle-ups every 90sec. Rest 3min between set 5 adn 6. [if you don't have muscle-ups, do 5-sets working on the ring M.U. transitions and then 5 sets doing big kip swings 3 reps per set]
B. 5min amrap: 3 strict dips + 1-2 strict archer chin-ups per side
https://www.youtube.com/watch?v=ikKG260TMwU
C. Group Metcon

Tuesday
Weightlifting Class with Mylene

+ single leg squat practice:

12mins:
odd mins: pistol squats on left leg 2-5 reps with 3sec lowering phase
even mins: pistol squats on right leg 2-5 reps with 3sec lowering phase

*limit the depth of your squat if needed to maintain controlled lowering phase. Improving control and positioning is the major priority.

Wednesday
Competition Class:

A. 5sets EMOM:
min 1: 6 power cleans @ 70% of 1RM power cleanin 10mins: Build to a 1RM Hang Power Snatch.
min 2: bike 15/10 cals
min 3: 8 chest to bar pull-ups (or if unable, AMRAP in 30sec)
min4: rest.

B. 10min AMRAP:
-10 OH Squats (115/95/75/55)
-12 KB Swings (games standard)
-50 double unders

Thursday
A. Gymnastic skill work:
12mins EMOM: min 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Min 2: skin the cat x 30sec
Min 3: torsion control shoulder touches: 45sec
Min 4: rest
B. Aerobic Session at 60-65% pace for 40mins. Overhead DB Carry, 40-50m per side + 1000m row + max fat grip pull-ups (at least 4reps) + 50cals bike

Friday
A. Back Squat: Warm-ups, then 8,6,4,8 Rest 3mins between sets. B. Sandbag Squats 2x8-15. C. FBOMB D. 1 set: 80m-150m sand bag carry as heavy as possible.

Saturday
A. Push Press 3RM.
B. Chin-ups 5x6-8, rest 90-120sec. Weighted if possible.
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat 3x1@90-93%
B. 3ct Pause CG Bench 3x6@75%
C. DB row (1cnt pause) 3x8

DAY 2
A. Bench Press 3x1@90-93%
B. 3ct Pause SQ 2x5@67.5%
C. Chinese Row 2x8
D. 3 sets each: 10 lat pulldowns, 10 tricep pushdowns

DAY 3
A. Deadlift 90%x1, 95%x1, 97.5%x1
B. 3ct Pause Deadlift 2x5@60%
C. 3 sets each, 30-45sec rest: 5 chin ups, 5 barbell bicep curls, 8 KB swings

DAY 4
A. Pause 1" above the chest Bench 3x6@75%
B. DB Bench (5sec eccentric) 3x12
C. 2 sets, alternating: 8 Lateral Raises + 8 Rear Delt Flies + 8 Pec Flies
D. Sandbag Carry: max weight for 120m

 

WEIGHTLIFTING STREAM

Workout 1
A. Glute Side Shuffle + back flys. 3 sets to fatigue. B. Tempo Back Squats 4x6 @ 70% with 5sec lowering phase. C. 4 sets, alternating: Dumbbell Shoulder Press 6-10reps with 3sec lowering phase, rest 60sec, chin-ups 6-8reps, rest 60sec

Workout 2
A. Paused Snatch Pull 3x5@75-80% (2sec pause just below knee) B. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec. C. Group Metcon

Workout 3
A. 3 sets, alternating: Barbell Walking Lunges, 3x8-10/side + snatch grip RDL 12reps + side plank 60sec/side. Rest as needed. B. Group Metcon

Workout 4
A. Snatch from block 3x3 @ 70%. B. Clean from block 3x3 @ 70%. C. Bench Press build to a tough set of 5, then 2x5@ 85% of that. D. 3 sets: front step-up 15res/side + tucked front lever hold (or L-sit hold) 15sec minimum + external rotations with band 10-20reps/side

Comment

Comment

Group Workouts for the Week of Oct 30 2017

GROUP CONDITIONING

Monday
For Reps: 4x 30sec on, 30sec off. Strict Chin-ups 4x 30sec on, 30sec off: DB Thrusters 4x 30sec on, 30sec off: Double unders

Tuesday
5 sets at max effort! 30sec row. rest 60sec. 30sec battling ropes. rest 60sec.

Wednesday
3 sets for reps:
60sec single leg skips R
60sec single leg skips L
60sec burpees
60sec assault bike

Thursday
12mins: 40m sandbag carry + 30-60sec front plank (on rings if able) + 10 HSPU (or suitable pushing variation)

Friday
FBOMB FRIDAY

Saturday
3x 4mins: 400m run + max wall ball in remaining time. Rest 2mins

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-ups sets of 8 reps. Rest 90sec between them.
Then: 5 work sets: 6,4,2,6,4, rest 2mins.
B. Group Metcon

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

Workout 3
A. Back Squat warm-ups: 3x5 with 30sec rest.

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

Workout 4
A. 5 sets, altnerating:
bodMax ring rows, rest 30sec,
accumulate 30-60sec of handstand hold (adjust angle of body to make it easier, or to make it harder, march hands), rest 30-60sec, single arm front plank on left for 45sec, rest 30sec, single arm front plank on right arm, rest 30sec B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 85%x3x3-5
B. 2 sets, alternating: 10 single leg RDL + 4-6 chin ups (weighted if possible)
C. Group Metcon

Workout 2
A. single arm KB bottom up press 2x12/side
B. Press 90%x2, 92.5%x1, 95%x1, 80%xAMRAP (aim for 7-10)
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x12-15

Workout 3
A. Trap Bar (or straight bar) Deadlift 75%x5x2
B. 3-4 sets, rest 45-60sec: 12-15 lat pulldowns + 5 reps of curl grip barbell row
C. Group Metcon

Workout 4
A. 3 sets to failure: Incline Dumbbell Press & Overhead DB Tricep Extension (aim for 12-18 reps on the presses and 18-24 reps on the tricep extension)
B. DB Z Press 3x4-6
C. (if time) Heavy KB swings 2 sets to failure (aiming for 20-30)
D. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 10x2-3 ring muscle-ups every 90sec. Rest 3min between set 5 adn 6. [if you don't have muscle-ups, do 5-sets working on the ring M.U. transitions and then 5 sets doing big kip swings 3 reps per set]
B. 5min amrap: 3 strict dips + 3 strict chin-ups
C. Group Metcon

Tuesday
Weightlifting Class with Mylene

+ single leg squat practice:
12mins:
odd mins: pistol squats on left leg 2-5 reps with 3sec lowering phase
even mins: pistol squats on right leg 2-5 reps with 3sec lowering phase

*limit the depth of your squat if needed to maintain controlled lowering phase. Improving control and positioning is the major priority.

Wednesday
Competition Class:
A. in 10mins: Build to a 1RM Hang Power Snatch.
B. 5 sets of: 4mins at max sustainable pace: 5 HP Snatch @ 70% + 6 bar facing burpees + 15/10cal bike. Rest 3min between sets.
 

Thursday
 A. Gymnastic skill work:
12mins EMOM: min 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Min 2: shrimp squat or pistol squat (either one, with a controlled 3sec lowering phase) 10 reps left
Min 3: shrimp squat or pistol squat (either one, with a controlled 3sec lowering phase) 10 reps right
Min 4: skin the cat x 30sec
B. Aerobic Session at 60-65% pace for 40mins. 3min row, 45sec front plank on rings, 3min bike, 30sec L-sit.

Friday
A. Back Squat: Warm-ups, then 3x3.2.1. 15sec rest inside cluster. Rest 3mins between sets. B. Anderson Squats (with yolk) warm-ups as needed, then 3x6-10reps. (start a 2-4 inches above parallel). C. FBOMB D. 1 set: 80m-150m sand bag carry as heavy as possible.

Saturday
A1. Push Press. 4x4.2.2, rest 10-15sec inside cluster. Rest 2-3mins between sets.
A2. Wide Grip Chest to Bar (touch below nips) Lat pull down with pull-up grip, 4x6-12 reps with controlled tempo.
B. DB Bench Press 3x7-10, rest 90sec
C. Group Metcon
D. 2 sets: 10-15reps "W's" with band + "Y" presses 10-15reps with band. Rest as needed.

 

POWERLIFTING TEAM

DAY 1
A. Squat: 3RM or 92%xAMRAP
B. 3ct Pause CG Bench 3x8@60%
C. DB row (1cnt pause) 3x8

DAY 2
A. Bench Press: 3RM or 92%xAMRAP
B. 3ct Pause SQ 3x5@62.5%
C. Chinese Row 3x8
D. 3 sets each: 12 lat pulldowns, 12 tricep pushdowns

DAY 3
A. Deadlift 6x2@70%, 2x1@80%
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 2x5@70%
C. 3 sets each: 8-12 Ab Wheel, 10-12 lat pulldowns

DAY 4
A. Pause 1" above the chest Bench 2x12@55%
B. DB Incline bench 3x12
C. 2 sets, alternating: 10 Lateral Raises + 10 Rear Delt Flies + 10 Pec Flies
D. Sandbag Carry: max weight for 150m

 

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

Comment

Comment

Group Workouts for the Week of Oct 23 2017

GROUP CONDITIONING

Monday

In teams of 2: complete 15min AMRAP: row 300/200m + 10 wall ball

Tuesday

3 rounds for time: 40 double unders + 30 KB swings + 20 KB Goblet Squats + 10 toe to bar
(14min cut-off)

Wednesday

in teams of 2, with only 1 person working at a time, complete:
-bike 4mins, complete as many cals as possible, rotating between partners at any point
-1min rest
-shuttles 4mins, complete as many as possible, switching off at any point
-1min rest
-4min amrap: 3 burpees + 4 ball slams

Thursday

3 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: ring support hold (or hold on boxes, or hold plank with active shoulders) - goal is perfect shoulder position
min 2: strict chin-ups (or chest to bar bodyweight row using a barbell in a rack)
min 3: push-ups
min 4: side plank left arm down
min 5: side plank right arm down

Friday
FBOMB Friday!

Saturday

FEATS OF STRENGTH!!
A. Sled Pushes. 2 light warm-ups, then: 5x30m getting progressively heavier if possible. Rest as needed.

 

FOUNDATIONS

Workout 1
A. Paused (3sec) Back Squat. 3 warm-ups sets of 8. rest 60-90sec.
B. Paused (3sec) Back Squat. 4x6-8, rest 90-120sec. *If you can get 8 good reps, increase the load. If you can't get 6, decrease.
C. [if time] Single Leg RDL 2-3 sets x10/side.
D. Group Metcon

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

Workout 3
A. 5 sets EMOM:
Min 1: 10 RDL with 3sec lowering phase
Min 2: 10 side step-downs with 3sec lowering phase RIGHT leg.
Min 3: 10 side step-downs with 3sec lowering phase LEFT leg.

Workout 4
A. 5 sets, as many reps as possible, push-ups. If you can do more than 10, do weighted push-ups. Focus on centered shoulder position + tight body. Rest 60sec.
B. 5 stes: 6-10 reps with 1sec pause at the back, cable rows (use lower position so it's a horizontal pull). rest 60sec.
C. (if no time, do after Metcon) L-Sit hold on paralettes. Accumulate as much time in the hold as possible in 3mins (if too hard, sub hollow body hold)
D. Group Metcon
 

 

TRAINING-GENERAL

Workout 1
A. Trap Bar (or straight bar) Deadlift 90%x2, 92.5%x1, 95%x1, 80%xAMRAP (stop 1-2 reps shy of failure)
3-4 sets, rest 45-60sec: 10-12 lat pulldowns + 5 reps of barbell row
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x10/side
B. Press 85%x3x3-5
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x12-15

Workout 3
A. Front Squat 75%x5x2
B. Single leg RDL 2-3x15 (4sec lowering, 2sec pause)
C. Group Metcon

Workout 4
A. 3 sets: DB Bench 20-25 reps, followed by pec flies 12-15 reps. Straight into a DB or KB farmer carry to failure (shoot for 100-150m), rest as needed
B. DB Z Press 3x5
C. Group Metcon
D. (optional) Heavy KB swing 3x10

 

TRAINING-COMPETITION

Monday
A. Ring Muscle-ups. AMRAP in 3mins, kipping allowed. In no muscle-ups, work on transition work with feet up.
B. 12 sets each, Every 45sec:
Odd sets: strict Weighted Chin-up 1-2reps
Even sets: strict Dips (weighted if possible) with 1sec pause at bottom 1-2reps
C. Group Metcon
D. 3x10-15 cable lat pull downs (chest to bar with full scapular retratction at bottom. adjust weight so you can do this PERFECTLY)

Tuesday
Weightlifting Class with Mylene

+ single leg squat practice:

12mins:
odd mins: pistol squats on left leg 2-5 reps with 3sec lowering phase
even mins: pistol squats on right leg 2-5 reps with 3sec lowering phase

*1. test position: can you hold the bottom of a pistol squat easily. Yes or no.
2. If no, try with heels elevated
3. if unable to control the full decent & maintain tension and position, then set a depth target: i.e. a bench, a box, a med ball, etc. and stay within a range that's challenging but that you can control nearly perfectly.


Wednesday
Competition Class:

A. in 10mins: Build to a 1RM Power Clean
B. 3
sets: Max reps @ 75% in 1mins. Rest 2mins

C. 3 sets:
45sec bike, 15sec transition
45sec thrusters 105/75, 15sec transition
45sec row, 15sec transition
45sec toe to bar

2:15 rest between sets.
score = cals + reps

Thursday
A. Gymnastic skill work:
12mins EMOM: min 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Min 2: shrimp squat or pistol squat (either one, with a controlled 3sec lowering phase) 10 reps left
Min 3: shrimp squat or pistol squat (either one, with a controlled 3sec lowering phase) 10 reps right
Min 4: skin the cat x 30sec
B. Aerobic Session at 60-65% pace. row 6k + bike 150cal. Maintain consistent, relaxed pace. If not finished by 50mins, just stop where you are.

Friday
A. Push Press. 4x4.2.1, rest 10-15sec inside cluster. Rest 2-3mins between sets.
B1. Seated DB Shoulder Press 3x8-12 with 3sec lowering phase, rest 60sec
B2. Cable Lat Pull Down 3x8-12 (chest to bar), rest 60sec
C. Group Metcon
D. 2 sets: 10-15reps "W's" with band + "Y" presses 10-15reps with band. Rest as needed.

Saturday
A. Back Squat: Warm-ups, then 4x4.2.1. 15sec rest inside cluster. Rest 3mins between sets. B. Anderson Squats (with yolk) warm-ups as needed, then 3x6-10reps. (start a 2-4 inches above parallel). C. FBOMB D. 1 set: 80m-150m sand bag carry as heavy as possible.

 

POWERLIFTING TEAM

DAY 1
A. Squat 5x3@70%, 3x2@75,80,85%
B. 3ct Pause CG Bench 4x5@65%
C. DB row (1ct pause) 3x12

DAY 2
A. Bench 5x3@70%, 3x2@75,80,85%
B. 3ct Pause SQ 4x5@60%
C. Chinese Row 3x6
D. 3 sets each: 15 lat pulldowns, 15 tricep pushdowns

DAY 3
A. Deadlift: 3RM or 92%xAMRAP
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 4x5@65-70%
C. 4 sets each, 30-45sec rest: 5 chin ups, 5 barbell bicep curls, 10 KB swings

DAY 4
A. Pause 1" above the chest Bench 4x10@60%
B. DB Incline bench 2x8
C. 2 sets, alternating: 12 Lateral Raises + 12 Rear Delt Flies + 12 Pec Flies
D. Sandbag Carry: max weight for 200m

 

WEIGHTLIFTING STREAM

Workout 1
A. Full Snatch 6x1@80-85% for technique
B. Clean and Jerk 4x1@85%
C. Back Squat 2@85%, 2x5@75%

Workout 2
A. Full Snatch 5x1@80% for technique
B. Jerk from Rack 3x1@80%, 2x1@85%
C. Group Metcon

Workout 3
A. Snatch to a max for the day
B. Clean and Jerk to one single at 90%
C. Back Squat to max if feels good, or to 3x1@90% if not.

Workout 4
A. Push Press 5x2 every 90-120sec
B. 3 sets: snatch grip RDL 10reps + DB Shoulder Press 8-12reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Oct 16 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB Friday

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

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

Tuesday
Weightlifting Class with Mylene

Wednesday
Competition Class:

3 sets (39min):

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

3mins rest

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

3min rest

 

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of Oct 9 2017

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

 

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene

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

Wednesday
competition class:

competition class:

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

Rest 4mins.

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

Rest 4mins

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 


POWERLIFTING TEAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of Oct 2 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB Friday!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

Comment