Comment

Group Workouts for the Week of Jan 21 2019

GROUP CONDITIONING

Monday
7min AMRAP:
4 wall ball
4 shuttles (width of gym)
6 wall ball
6 shuttles
8 wall ball
8 shuttles
10/10
12/12
... keep going as far as you can in 7min

Tuesday
10mins AMRAP
5 toe to bar
15 bw squats
45 double unders

Wednesday
5 sets:
40sec battling ropes, rest 20sec,
40sec rowing, 20sec rest,
40sec box jumps, 20sec rest.

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: Farmers Carry
min 2: Forward Sled Drag
min 3: Bike Sprint
min 4: AMRAP Push-ups

Friday
FBOMB FRIDAY!

Saturday
In Teams of 2, atlernating rounds until both partners have completed the workout:
10, 15, 20, 25
cals on the rower + wall ball reps
(i.e. round 1: partner A = 10cal row + 10 reps wall ball; Partner 2 = same. Round 2: 15cal row + 15WB)

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between. -Back Squat 8 reps, no rest -60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. 12sets of 2 reps EMOM @ 85%
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Bench Press 4-6reps, no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. 3 sets:
30sec AMRAP Push-ups, 30sec rest
30sec AMRAP Ring Rows, 30sec rest
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Sandbag Squat 10-15
Minute 2: GHD Hip Extensions with 5sec pause at top 7-10
Miniue 3: 40sec Hollow Body Hold
Minute 4: rest
B. Farmers Carry.
60m, 40m, 20m. Increase load each set.
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Philly Press RIGHT x7-10
Minute 2: Philly Press LEFT x7-0
Minute 3: Chin-ups xAMRAP in 1-min
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 4x1
B. Squat (front or back SQ, your choice) 92.5%x2 then 65%x6x3 with 90sec rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 20m waiter walk (both hands) + 6-10 tempo pushups + 12 band pull-a-parts
B. Bench Press 87.5-90%x2, perform as many sets as possible of two reps in 15 minutes
C. Group Metcon

Workout 3
A. Deadlift: 85%x2, perform as many sets as possible of two reps in 20 minutes (aim for 5-8 sets)
B. (time permitting) RNT DB Split Squat 2-3x8/side
C. Group Metcon

Workout 4
A. Incline Bench Press 4-5x3 (use last week's top weight)
B. 3 sets, alternating: pull-ups 5-6 reps + 12 cable "W"s
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue
B. Front Squat, build to a tough set of 6 for the day, leaving 1 rep in the tank..
C. 4 sets:
-Thrusters 6-8reps (adjust weight as able), no rest
-Bar Muscle-ups or Chest to bar pull-ups, AMRAP-1 unbroken
-10 bar over burpees
rest 3mins
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift, 2x3@85%, 1xAMRAP-1 @ 85%
C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

A. Power Cleans 6x5 EMOM
--rest 8mins--
B. 20-min cut-off
100 DU
25 OH Squats 115/80
100 DU
25 chest to bar pull-ups
100 DU
25 DB Snatches per side (50/35)
100 DU
25 HSPU

Thursday
30mins @ 75% pace.
row 1000m
60sec front plank on rings
60sec 1-arm farmers walk per side
bike 40cals
100m sandbag carry
AMRAP ring rows
100m double KB front rack carry

15mins (minimum) of mobility work. Your choice.


Friday
A. Back Squats, build quickly to a tough set of 3, then 2x12-15 reps. Goal is to complete 15-reps in 45sec or less (so adjust/lower load accordingly), rest 3-4mins.
B. Farmers Carry 3x60m, rest as needed
C. FBOMB

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible. *If no muscle-ups, complete 30 or 20 chest to bar pull-ups for time.
B. 6 sets:
Minute 1: 7-10 Push Press 135/95/75
Minute 2: 7-10 Power Cleans (same weight)
Minute 3: Row 20/16/12 cals
Minute 4: rest
C. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 77.5-80%x5x4
C. DB Bench 1x6-8, 2x5-6

DAY 2
A. Competition Pause Bench 5x4@77.5%
B. Front Squat 4x4 (use 80% of front squat max)
C. DB Seal Row (1ct pause @ top) 3x10
D. 3 sets, alternating: 12 tricep pushdowns + 12 cable back flies

DAY 3
A. 2 sets: 10 single leg RDL/leg + 10 Deadbugs (3sec hold)
B. Deadlift 80%x4x4
C. 3 sets, alternating: 10 GHR + 8-10 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 8RM (aim for 70-72.5% of bench) then 2x5-6 @ same weight
B. Farmer's Carry 2x30m
C. Yates Row 3x10
D. 3 sets, alternating: 12 pec flies + 12 face pulls

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 77.5-80%x3-4x4
C. Competition Pause Bench 3-4x4@77.5%

DAY 2
A. Deadlift 80%x3-4x4
B. DB Bench 1x6-8, 2x5-6
C. DB Seal Row (1ct pause @ top) 3x10

DAY 3
A. Feet Up Bench: build to an 8RM (aim for 70-72.5% of bench) then 2x5-6 @ same weight
B. Front Squat 3x4 (use 80% of front squat max)
C. Yates Row 2x10

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of Jan 14 2019

GROUP CONDITIONING

Monday
15min AMRAP: 60 Double Unders (or 180 singles) + 40 KB Swings + 20 goblet squats + 10 strict chin-ups

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

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

Thursday
6mins: AMRAP Chin-ups (if using band, 5-10reps on first set) + 25 double unders
2min rest
6mins AMRAP: DB Walking Lunges (6/6 or 12 total) + AMRAP push-ups or HSPU (controlled tempo)

Friday
FBOMB FRIDAY!

Saturday
SPRINT: 4-8-12-16 cals bike or shuttles + DB HP Snatch
*compare to: July 24 2017, July 25 2018, Oct 16 2018.

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x2 EMOM @ 80%, then build to a tough set of 4
B. 2 sets:
-single leg RDL x10/side
C. Group Metcon

Workout 2
4 sets, alternating:
Minute 1: DB Bench Press with Glute Bridge 7-10reps
Minute 2: Chin-ups 4-6reps
Minute 3: Hollow Body Hold, to failure
B. Top Down Alternating Standing DB Press 3x7-10 per side, rest 90sec between sets.
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: RDL (3sec lowering phase) x 10
Minute 2: DB walking lunges (as heavy as possible with good form) x8/side
Minute 3: Rest


B. 2-3 sets:
RIGHT 1-arm farmers walk x 40m
LEFT arm side plank x 30sec
LEFT 1-arm farmers walk x 40m
RIGHT arm side plank x 30sec
C. Group Metcon

Workout 4
A. 4-5 sets (depending on time):
A1. Barbell Shoulder Press 4-6reps, rest 75-sec
A2. Pull-ups 2-4reps, rest 75-sec
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 5x2
B. Squat (front or back SQ, your choice) 90%x3 then 60%x7x4 with 1min rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 20m waiter walk (both hands) + 6-10 tempo pushups + 12 cable back flies
B. Bench Press 85%x3, perform as many sets as possible of three reps in 15 minutes
C. Group Metcon

Workout 3
A. Deadlift: 80%x3, perform as many sets as possible of three reps in 20 minutes (aim for 5-8 sets)
B. (time permitting) RNT DB Split Squat 2-3x10/side
C. Group Metcon

Workout 4
A. Incline Bench Press 3x5 (ramp to a top set)
B. 3 sets, alternating: pull-ups 6-8 + 12 cable "W"s
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP 2 sets Bike 25cals Groiners 30sec/side Goblet Squats x20 Back Flys to fatigue miniband overhead press to fatigue
B. 4 sets:
B1. Thrusters 6-8reps
rest 90-120sec
B2. Bar Muscle-ups or Chest to bar pull-ups, AMRAP-1 unbroken,
rest 90-120sec
C. 3 sets: Front Squat x6-8reps, rest 2.5mins
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift, 3x1@90%, 1xAMRAP-1 @ 80%
C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS
A. 17.1 - For time:
10 DB snatches (50/35)
15 burpees box jump-overs (24/20)
20 DB snatches
15 burpees box jump-overs
30 DB snatches
15 burpees box jump-overs
40 DB snatches
15 burpees box jump-overs
50 DB snatches
15 burpees box jump-overs
*20-mins time-cap

--rest 7--

B. 4 sets:
Minute 1: AMRAP unbroken HSPU
Minute 2: AMRAP unbroken chest to bar pull-ups
Minute 3: Pistol Squat Practice

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)

Friday
A. Back Squats, build quickly to a tough set of 6, then 3x8-10, rest 2-3mins. Maximum of 1-sec rest/pause at the top of each rep, such that the entire set should be completed in 40-sec or less.
B. Farmers Carry 40m, 20m, 20m, 10m
C. FBOMB

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible. *If no muscle-ups, complete 30 or 20 chest to bar pull-ups for time.

B. 7 sets:
Minute 1: 10 Push Press 135/95/75
Minute 2: 18/15/12cals bike
Minute 3: rest

C. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 80%x5x5
C. DB Bench 4x8

DAY 2
A. Pause Bench 4x5@77.5%
B. Front Squat 3x5 (leave 1-2 reps in the tank, slight increase from last week)
C. DB Seal Row (1ct pause @ top) 3x10
D. 3 sets, alternating: 12 tricep pushdowns + 12 cable back flies

DAY 3
A. 2 sets: 10 single leg RDL/leg + 10 Deadbugs (3sec hold)
B. Deadlift 77.5%x3x6
C. 3 sets, alternating: 10 GHR + 8-10 Ab Wheel

DAY 4
A. Feet Up Bench 75-80%x4x4
B. Farmer's Carry 2x20m
C. Yates Row 3x10
D. 2min shoulder tabata: 20sec front raises, 10sec crucifix hold during the "rest"

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 80%x5x5
C. Pause Bench 3x5@77.5%

DAY 2
A. Deadlift 77.5%x3x6
B. DB Bench 3x8
C. DB Seal Row (1ct pause @ top) 3x10

DAY 3
A. Feet Up Bench 75-80%x4x4
B. Front Squat 3x5 (leave 1-2 reps in the tank, slight increase from last week)
C. Yates Row 2x10

WEIGHTLIFTING

Workout 1
A. Snatch from blocks. Build to a tough single, then 3x1@90%
B. OH Squat, build to a tough set of 5
C. Back Squat 8@50%, 6@65%, 4@75%, 2@80%, 1xmax reps @ 85%

Workout 2
A. Jerk from rack: 4x3
B. Power Clean 5x2 EMOM @ 65-70%.
C. Group Metcon

Workout 3
A. Snatch 2x3@75%, 2x2@80%, 3x1@85%
B. Clean and Jerk. 3@75%, 2x2@80%, 3x1@85%
C. Back Squat 5x1 EMOM @ 85% for speed
D. Paused Back Squat 4x3 with 5sec pause, as heavy as possible

Workout 4
A. Push Press 5x3 ever 90sec
B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Jan 7 2018

GROUP CONDITIONING

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

Tuesday
10mins AMRAP
5 toe to bar + 10 push-ups + 45 double unders (90 singles)

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

Thursday
16min AMRAP:
In teams of 2, with one partner completing a full round in rely style:
row 150m AFAP + 6 gym lengths of a HEAVY sandbag carry (this should be challenging)

Friday
FBOMB FRIDAY!

Saturday
7min amrap: 6 box jumps (step down) + 10 KB Swings

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between. -Back Squat 8 reps, no rest -60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. Back Squat: 10 sets of 2 reps EMOM @ 80% (or at heaviest weight that you've done for 6 reps)
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Bench Press 4-6reps, no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. 3 sets:
30sec AMRAP Push-ups, 30sec rest
30sec AMRAP Ring Rows, 30sec rest
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Sandbag Squat 10-15
Minute 2: GHD Hip Extensions with 5sec pause at top 7-10
Miniue 3: 40sec Hollow Body Hold
Minute 4: rest
B. Farmers Carry.
60m, 60m, 40m
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Philly Press RIGHT x7-10
Minute 2: Philly Press LEFT x7-0
Minute 3: Ring Rows xAMRAP
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 5x3
B. Front Squat: build to to 85%x3 then 60%x6x4 with 1min rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 3 sets: 5 chin ups (controlled lowering) + 20m offset farmer's carry/side
B. 3 sets, alternating: Bench Press 80%x5 + 15 Cable Back Flies
C. Group Metcon

Workout 3
A. RDL 4x6 (3sec lowering, go heavy)
B. 12 min EMOM,
min 1: 10 Bulgarian SS R leg
min 2: 10 Bulgarian SS L leg
min 3: 10 heavy KB swings
min 4: 30sec lateral band walk
C. Group Metcon

Workout 4
A. Incline Bench Press 4x5 (leaving 1-3 reps in the tank)
B. 2-3 sets: 6-8 landmine press + 6-8 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue
B. 5 sets:
B1. Thrusters
Set 1-2: 8 reps
Set 3-4: 6 reps
Set 4: 3 reps
rest 90-120sec
B2. Bar Muscle-ups or Chest to bar pull-ups, AMRAP-1 unbroken, rest 90-120sec
C. 3 sets: Front Squat x8-10reps, rest 2.5mins
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift, 4x2@85%, 1x7-10@75%
C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

A.
For time (9-min time cal)
-20 cleans @ 95/64
-20 HSPU
-15 cleans @ 135/95
-15 HSPU
-10 cleans @ 155
-10 HSPU
--rest 5mins--
B. 20min AMRAP
-8 chest to bar pull-ups
-10 box jump overs
-16/20 cal row

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)

Friday
A. Back Squats 3x8-10, rest 2-3mins. Maximum of 1-sec rest/pause at the top of each rep, such that the entire set should be completed in 40-sec or less.
B. Farmers Carry 60m, 40m, 20m, 10m
C. FBOMB

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. 7 sets for time:
Minute 1: 5 Push Press 135/95/75 + 5 chest to bar pull-ups
Minute 2: 18/15/12cals bike
Minute 3: rest
C. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 3 sets: 8-10 sandbag squat + 8 single leg RDL/leg + 5 single leg glute bridge/side
B. Squat 77.5%x3x5, 1xAMRAP
C. DB Bench 4x8

DAY 2
A. Pause Bench 4x5@75%
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. 1 Arm DB Row 3x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. 2 sets: 10 single leg RDL/leg + 10 Deadbugs (3sec hold)
B. Deadlift 75%x3x6
C. 3 sets, alternating: 10 GHR + 8-10 Ab Wheel

DAY 4
A. Feet Up Bench 75-77.5%x4x4
B. Farmer's Carry 2x20m
C. Meadow's Rows 3x8
D. 3 sets, alternating: 8 pec flies + 8 lateral raises

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 8-10 sandbag squat + 8 single leg RDL/leg + 5 single leg glute bridge/side
B. Squat 77.5%x2x5, 1xAMRAP
C. Pause Bench 3x5@75%

DAY 2
A. Deadlift 75%x3x6
B. DB Bench 3x8
C. 1 Arm DB Row 2x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. Feet Up Bench 75-77.5%x4x4
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. Meadow's Rows 2x8

WEIGHTLIFTING

Workout 1
A. Snatch from blocks, build to a tough single then drop 10-15% for 3x2B. Drop Snatch, build to a tough single (should be more than your best snatch)C. Back Squat 10@50%, 6@65%, 4@75%, 2@80%, 1@85%, 1@90%, then max reps at 80%

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

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

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

Comment

Comment

Group Workouts for the Week of Dec 31 2018

GROUP CONDITIONING

Monday
New Years Eve Workout - TBD

Holiday Hours:
12noon-1pm: Group Class
1pm-3pm: Open Gym
3pm: Closed

Tuesday
CLOSED - NY Day

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

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

Friday
FBOMB FRIDAY!

Saturday
For time:
50 wall ball + 40 jumping squats (20/side) + 30 ball slams + 20 toe to bar + 10 burpees

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x3 EMOM @ 75%, then build to a tough set of 6
B. 2 sets:
-single leg RDL x10/side
C. Group Metcon

Workout 2
A1. DB Bench Press with Glute Bridge
A2. Chin-ups
A3. Hollow Body Hold
B. Top Down Alternating Standing DB Press 3x7-10 per side
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: RDL (3sec lowering phase) x 10
Minute 2: RIGHT Cross-over step-up 10-15/side
Minute 3: LEFT Cross-over step-up 10-15/side
Minute 4: Rest
B. 2-3 sets:
RIGHT 1-arm farmers walk x 40m
LEFT arm side plank x 30sec
LEFT 1-arm farmers walk x 40m
RIGHT arm side plank x 30sec

Workout 4
A. 4-5 sets (depending on time):
A1. Barbell Shoulder Press 4-6reps, rest 75-sec
A2. Pull-ups 2-4reps, rest 75-sec
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 6x3
B. Front Squats 6/5/4/3
C. Group Metcon

Workout 2
A. 3 sets: 5-8 chin ups + 20m waiter's walk/side
B. 3 sets, alternating: 8-10 tempo DB bench (3sec lowering) + 8-10 DB Chinese Rows (1sec pause @ top)
C. Group Metcon

Workout 3
A. 2 sets, alternating: 10 sandbag squats + 8 Bulgarian SS/leg
B. 12 min EMOM,
min 1: 6-8 RDLs
min 2: 10 heavy KB swings
min 3: 30sec lateral band walk
min 4: rest
C. Group Metcon

Workout 4
A. Bench Press 8/6/5/4
B. 2-3 sets: 6-8 landmine press + 6-8 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. 5 sets:
B1. Thrusters 2-4 reps, rest 90-120sec
B2. Bar Muscle-ups or Chest to bar pull-ups, AMRAP-1 unbroken, rest 90-120sec

C. 3 sets: Front Squat x8-10reps, rest 2.5mins

D. AMRAP in 8-mins:
-30 double unders
-15/10cal Bike
-10 HSPU

Tuesday
GYM CLOSED FOR NEW YEAR

Wednesday
COMP CLASS

A.
8min AMRAP:
-6 chest to bar PU
-6 squat snatch 75/105
-6 burpees box jump overs

--rest 5mins--

B. 20min AMRAP
-6 HSPU
-8 toe to bar
-16/20 cal row

Thursday
A. Push press 5x6-8reps, rest 2mins
B. 40mins @ 75%
-40/30cal bike
-60sec 1-arm farmers carry RIGHT
-60sec 1-arm farmers carry LEFT
-600m/500m row
-60sec 1-arm waiter walk RIGHT
-60sec 1-arm waiter walk LEFT

Friday
A. Squat Cleans 3x5@70%. 2x3@80%
B. Back Squats 3x8-10, rest 2-3mins. Maximum of 1-sec rest/pause at the top of each rep, such that the entire set should be completed in 40-sec or less.
B. Deadlift, 10@70%, 8@75%, 2x4-6@80%
C. Farmers Carry 60m, 40m, 20m, 10m

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. 7 sets for time:
5 Power Cleans 135/95/75
5 Chest to bar pull-ups
C. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Squat 75%x3x5, 1xAMRAP
C. DB Bench 4x8

DAY 2
A. 3ct Pause Bench 4x6@70%
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. 1 Arm DB Row 2x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. 2 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. 3 sets: 5-8 Trap Bar Deadlift (use 80% of deadlift max) + 20m single arm farmers carry/side
C. Hollow Body Pullovers 2x25-30

DAY 4
A. Feet Up Bench 72.5-75%x4x5
B. Farmer's Carry 2x20m
C. Meadow's Rows 2x8
D. 3 sets, alternating: 8 pec flies + 8 lateral raises

POWERLIFTING (3x per week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Squat 75%x2x5, 1xAMRAP
C. 3ct Pause Bench 3x6@70%

DAY 2
A. 3 sets: 5-8 Trap Bar Deadlift (use 80% of deadlift max) + 20m single arm farmers carry/side
B. DB Bench 3x8
C. 1 Arm DB Row 2x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. Feet Up Bench 72.5-75%x4x5
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. Meadow's Rows 2x8

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of Dec 24 2018

GROUP CONDITIONING

Monday
Classes at 6am and 12noon.
Open gym from 1pm-3pm.

Tuesday
CLOSED

Wednesday
CLOSED

Thursday
"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

Friday
FBOMB FRIDAY!

Saturday
In teams of two, complete 5 sets each:
parnter 1: row 300/250m
partner 2: row 300/250m
partner 1: 12 shuttles
partner 2: 12 shuttles

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 8 reps, no rest
-60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. Back Squat 10 sets of 3 reps EMOM @ 75%, then build to a tough set of 6
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Bench Press 4-6reps, no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. 3 sets:
30sec AMRAP Push-ups, 30sec rest
30sec AMRAP Ring Rows, 30sec rest
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Sandbag Squat 10-15
Minute 2 rest
Minite 3: GHD Hip Extensions with 5sec pause at top 7-10
Minute 4: rest
B. Farmers Carry.
60m, 60m, 40m
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 12 min EMOM,
min 1: 3 explosive box jumps
min 2: 5-7 front squats
min 3: rest
B. (if time) 2-3 sets, alternating: 10 sandbag squats + 8 Bulgarian SS/leg
C. Group Metcon

Workout 2
A. 3 sets: 5-8 chin ups + 20m waiter's walk/side
B. 3 sets, alternating: 10 tempo DB bench (4sec lowering) + 6-10 tempo ring rows (1sec pause @ top)
C. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 8 single leg glute bridge/side
B. 12 min EMOM,
min 1: 20-30sec hollow body hold
min 2: 8 Goodmornings
min 3: 10 heavy KB swings
min 4: rest
C. Group Metcon

Workout 4
A. Bench Press 3x3 (1sec pause on chest)
B. 3 sets: 8-10 landmine press + 8-10 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B1. Thrusters 6-8 reps, rest 90-120sec
B2. Chest to bar pull-ups, AMRAP-1, rest 90-120sec

C. 10mins:
Minute 1: 8 clean and push press
Minute 2: 30 Double Unders

D. Row 2000/1500m + A. Bike 100/70cals


Tuesday
CLOSED

Wednesday
CLOSED

Thursday
A. Back Squats 3x8-10, rest 2-3mins. Maximum of 1-sec rest/pause at the top of each rep, such that the entire set should be completed in 40-sec or less.
B. Deadlift, 10@70%, 8@75%, 2x4-6@80%
C. Farmers Carry 60m, 40m, 20m, 10m

Friday
A.
Bar Muscle-ups. 6-8sets EMOM. 2-3. reps.
B. 5 sets:
Push Press 6-8reps, rest 120sec
Chest to bar Pull-ups (kipping) AMRAP-1 unbroken, rest 120s
C. FBOMB

Saturday
A. 1 set for time:
15 burpees, jumping over the barbell
8 squat clean and overhead
12 burpees, jumping over the barbell
6 squat clean and overhead
9 burpees, jumping over the barbell
4 squat clean and overhead
*barbell weight: 70% of clean and jerk 1RM

B. Group Metcon

POWERLIFTING (4x per week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Squat 72.5%x4x5 (controlled lowering)
C. DB Bench 4x10

DAY 2
A. 2 sets: 8 unilateral half kneeling press/arm + 20m waiter's walk
B. 3ct Pause Bench 4x6@67.5%
C. Front Squat 3x8 (leave 1-2 reps in the tank, slight increase from last week)
D. 1 Arm DB Row 2x10
E. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. 3 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. 3 sets: 6-8 Trap Bar Deadlift (use 75% of deadlift max) + 20m single arm farmers carry/side
C. Hollow Body Pullovers 2x25-30

DAY 4
A. Feet Up Bench 72.5%x4x5
B. Farmer's Carry 2x30m
C. Meadow's Rows 2x10
D. 3 sets, alternating: 10 pec flies+ 10 lateral raises

POWERLIFTING (3x per week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Squat 72.5%x3x5 (controlled lowering)
C. 3ct Pause Bench 3x6@67.5%

DAY 2
A. 3 sets: 6-8 Trap Bar Deadlift (use 75% of deadlift max) + 20m single arm farmers carry/side
B. DB Bench 3x10
C. 1 Arm DB Row 2x10
D. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. 2 sets: 8 unilateral half kneeling press/arm + 20m waiter's walk
B. Feet Up Bench 72.5%x4x5
C. Front Squat 3x8 (leave 1-2 reps in the tank, slight increase from last week)
D. Farmer's Carry 2x30m

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of Dec 17 2018

GROUP CONDITIONING

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

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

Wednesday
9min amrap: 10 DB Push Press + 10 DB Step-ups, alternating (5/5) + 10 burpees

Thursday
4 rounds EMOM :
min 1: 8 tire flips
min 2: AMRAP in 45sec strict toe to bar
min 3: 6-10 heavy thrusters (unbroken)
min 4: 40/20/10 double unders

Friday
FBOMB FRIDAY!

Saturday
Team Workout (relay style). 8 sets each. rotate each round:
10 ball slams + 8/5 cals assault bike

FOUNDATIONS

Workout 1
A. Deadlift with 4sec lowering phase
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x2-4, rest 2min
B. Heavy Sandbag Carry 1 set as far as possible (use a bag that allows you to at least cover 40m)
C. Group Metcon

Workout 2
4 sets (16mins)
MIN 1: Landmine Press LEFT 7-10reps
MIN 2: Landmine Press RIGHT 7-10reps
MIN 3: Chin-ups with 4sec lowering phase x4-6
MIN 4: AMRAP Hollow Body Hold with Straight-arm Lat Pull down (use band)

Workout 3
MIN 1: Bulgarian Split Squat LEFT 6-8
MIN 2: Bulgarian Split Squat RIGHT 6-8
MIN 3: GHD Hip Extensions x10-15
MIN 4: Ab Wheel Roll-Outs x AMRAP

Workout 4
4 sets:
MIN 1: Snatch Grip Deadlift from Blocks x10
MIN 2: Ring Rows with 2sec pause at top AMRAP
MIN 3: Back Flys with 3sec pause at back, 8-12
MIN 4: Rest

TRAINING-GENERAL

Workout 1
A. 2 sets: 10m Goblet Lateral Band Walks/side (band around knees, every 5m perform 3 Goblet Squats) + 10 banded glute bridge (3sec hold)
B. Back Squat: build to a heavy double (1 rep in the tank) then 2x1 (go to max if feeling good)
C. Front Squat (if time) 2x3
D. Group Metcon

Workout 2
A. 2 sets: 8 unilateral half kneeling press/arm + 20m waiter's walk
B. Strict Press: build to a heavy double (1 rep in the tank) then 2x1 (go to max if feeling good)
C. (if time) 3x8 Barbell Row
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 8 single leg glute bridge/side
B. Deadlift: build to a heavy double (1 rep in the tank) then 2x1 (go to max if feeling good)
C. Group Metcon

Workout 4
A. 3 sets: 3-5 Barbell Bench Press (1sec pause on chest) + 3-6 pull-ups (weighted if needed)
B. (if time) 3 sets: 8-10 landmine press + 8-10 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Barbell Thrusters.
Build to a 3RM, then 3x6-8reps, rest 2-3min

C. 5 sets, Ring Rows with 1sec hold at top x AMRAP + AMRAP strict HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift3x3@80%

C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS
A. 17.5
10 rounds for time:
9 Thrusters (95/65)
35 double unders

--rest 5mins--

B. 12min AMRAP:
-10 chest to bar PU
-10 bar facing burpees
-20/16 cal row

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)

Friday
A. Front Squats 4, 4, 4
B. Farmers Carry 60m, 40m, 20m, 10m
C. 3 sets alternating: 12-20 sandbag squats + 10-15 GHD Hip Extensions (weighted if able). rest 45sec between exercises.
D. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.

B. 4 sets:
Bench Press 4-6reps, rest 45sec
Chest to bar Pull-ups (kipping) AMRAP unbroken, rest 120s

C. 4 sets:
DB Shoulder Press 7-10reps, rest 75-90s
Fat Grip Chin-ups 5-8 (weighted if able), rest 75-90s

D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 3 sets: 8-10 sandbag squat + 8 single leg RDL/leg + 5 single leg glute bridge/side
B. Squat 70%x4x5 (controlled lowering)
C. DB Bench 4x12

DAY 2
A. 3 sets: 8-10 unilateral half kneeling press/arm + 8 renegade rows/side
B. 3ct Pause Bench 4x8@62.5%
C. Front Squat 3x8 (leave 2-3 reps in the tank)
D. 1 Arm DB Row 2x12
E. 3 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. 3 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. 3 sets: 8-10 Trap Bar Deadlift (use 70% of deadlift max) + 40m single arm farmers carry/side
C. Hollow Body Pullovers 2x25-30

DAY 4
A. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
B. Farmer's Carry 2x40m
C. Meadow's Rows 2x12
D. 3 sets, alternating: 12 front raises + 12 lateral raises

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 8-10 sandbag squat + 8 single leg RDL/leg + 5 single leg glute bridge/side
B. Squat 70%x4x5 (controlled lowering)
C. 3ct Pause Bench 3x8@62.5%

DAY 2
A. 3 sets: 8-10 Trap Bar Deadlift (use 70% of deadlift max) + 40m single arm farmers carry/side
B. DB Bench 3x12
C. 1 Arm DB Row 2x12
D. 2 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. 3 sets: 8-10 unilateral half kneeling press/arm + 8 renegade rows/side
B. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
C. Front Squat 3x8 (leave 2-3 reps in the tank)
D. Farmer's Carry 2x40m

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts For the Week of Dec 10

GROUP CONDITIONING

Monday
"Circuit City" 3 rounds: 60sec at each station. rest 2mins between rounds
WB
Box Jumps (step down)
Burpees
Row (cals)
Compare to: Nov 7 2015, Dec 15 2015, Jan 4 2016, Mar 16, 2016, Dec 28 2016, Feb 18 2018

Tuesday
4 rounds:
Minute 1: 60m sandbag carry
Minute 2: 40/20/10 double unders
Minute 3: reverse sled drag (4 gym lengths)
Minute 4: 15 wall ball (try going slightly up in weight from normal)

Wednesday
4 sets:
Minute 1: 15 Double KB swings
Minute 2: AMRAP Alternating jumping lunges
Minute 3: 15 ball slams
Minute 4: AMRAP Dumbbell plank pull throughs

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 of heavy overhead walk (use heavy DB's).

Friday
FBOMB FRIDAY!

Saturday
Closed - We’re hosting a powerlifting meet today. If you’re looking for something to do, come by to watch & cheer on some lifters!

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 8 reps, no rest
-60sec AMRAP: Mini-band side shuffles, rest 45-60sec

B. 4 sets, every 3 mins :
Paused (3sec) Back Squat 4-6 reps

C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Paused Bench Press 2 reps (2sec pause), no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec

B. Group Metcon

Workout 3
A. Sumo Deadlift. Build to a tough set of 4
B. Single Leg RDL 3x8/side. rest 15sec between sides
C. Group Metcon

Workout 4
A. 4 sets:
-Dumbbell Incline Bench Press 6-10reps, rest 60-90sec
-Seated Cable Row 6-10 reps with 2sec pause at back, rest 60-90sec
B. Plank Pull Throughs with Dumbbells 2-3 sets of 30sec, rest 30sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS, min3: Lateral Band Walk 10/side
B. Back Squat 3x3 ramping
C. Front Squat 2x3 (increase weight slightly from last week)
D. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 8 renegade rows/side + 5 inch worm pushups
B. Strict Press 3x3 ramping
C. (if time) 2x10-12 DB Row (1ct pause)
D. Group Metcon

Workout 3
A. 2 sets: 20m single arm waiter's walk/side + 10 Bulgarian SS + 10 steps/side lateral band walk
B. Deadlift 3x3 ramping
C. Group Metcon

Workout 4
A. 3 sets: 4-6 Barbell Bench Press (1sec pause on chest) + 4-6 pull-ups (weighted if needed)
B. (if time) 2 sets: 8-10 seated DB press + 8-10 DB row (1sec pause)
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Barbell Thrusters.
8, 6, 4, 2, 2

C. 5 sets, Ring Rows with 1sec hold at top x AMRAP + AMRAP strict HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x2@90%, 1x4@85%, 1x6@80%
C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

8min AMRAP:
25 toe to bar
50 double unders
12 squat cleans (135/95)

--rest 5mins--

B. 16min AMRAP:
Row 300/225m
6-10 HSPU

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)

Friday
A. Front Squats 6, 6, 4, 4
B. Farmers Carry 60m, 40m, 20m, 10m
C. 3 sets alternating: 12-20 sandbag squats + 10-15 GHD Hip Extensions (weighted if able). rest 45sec between exercises.
D. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. 3 sets:
Bench Press 6-8reps, rest 45sec
Chest to bar Pull-ups (kipping) AMRAP unbroken, rest 120s
C. 4 sets:
DB Shoulder Press 7-10reps, rest 75-90s
Fat Grip Chin-ups 5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
NOTES: use this day to practice commands
A. 2 sets: 8 single leg RDL/leg + 8 goblet squat w/ band around knee + 5 single leg glute bridge/side
B. Squat 83%x2x2, 88-90%x1-2x1
C. Deadlift 85%x1,
D. Competition pause bench (2ct roughly) 90-93%x1, 85%x2

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Barbell Row 1x10

DAY 3
A. 30-45min of easy mobility
B. Restoration work / broomstick technique / visualization

DAY 4
COMPETITION DAY!

POWERLIFTING (3x per week)

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

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Barbell Row 1x10

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

WEIGHTLIFTING

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

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

Workout 3
A. Snatch to a max double for the day.
B. Clean and Jerk. Build to a tough double for the day.
C. Front Squat, sets of 2 all the way up, build to a heavy set for the day, then do 3x3@90% of that weight

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

Comment

Comment

Group Workouts for the Week of Dec 3

GROUP CONDITIONING

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

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

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

Thursday
2 sets of a 6min AMRAP:
3 strict pull-ups
6 push-ups
12 KB Swings
Rest 3mins between sets.

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

Workout 1
A. Deadlift with 4sec lowering phase
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x4-6, rest 2min
B. Heavy Sandbag Carry 1 set as far as possible (use a bag that allows you to at least cover 40m)
C. Group Metcon

Workout 2
4 sets (16mins)
MIN 1: Landmine Press LEFT 7-10reps
MIN 2: Landmine Press RIGHT 7-10reps
MIN 3: Chin-ups with 4sec lowering phase x4-6
MIN 4: AMRAP Hollow Body Hold with Straight-arm Lat Pull down (use band)

Workout 3
MIN 1: Bulgarian Split Squat LEFT 6-8
MIN 2: Bulgarian Split Squat RIGHT 6-8
MIN 3: GHD Hip Extensions x10-15
MIN 4: Ab Wheel Roll-Outs x AMRAP

Workout 4
3 sets:
MIN 1: Snatch Grip Deadlift from Blocks x8
MIN 2: Ring Rows with 2sec pause at top AMRAP
MIN 3: Back Flys with 3sec pause at back, 8-12
MIN 4: Rest

TRAINING-GENERAL

Workout 1
A. 2 sets: 8-10 banded tempo goblet squats (3sec lowering) + 10 KB swing + 10 banded glute bridge (3sec hold)
B. Tempo Back Squat (4sec lowering) 3x4 (use around 90% of last week's top weight)
C. Front Squat 2x4 (increase weight slightly from last week)
D. Group Metcon

Workout 2
A. 2 sets: 8 unilateral half kneeling press/arm + 20s/side side plank (leg up if able) + 20m waiter's walk
B. Tempo Strict Press (5sec lowering) 4x4 (use around 90% of last week's top weight)
C. (if time) 2x12-15 DB Row (1ct pause)
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 10 KB swing + 30sec glute bridges
B. Tempo Deadlift (5sec lowering, 1sec pause on ground) 4x4 (use around 90% of last week's top weight)
C. Group Metcon

Workout 4
A. 3 sets: 5-7 Barbell Bench Press (1sec pause on chest) + AMRAP pull-ups (stopping 1-2 shy of failure)
B. (if time) 3 sets: 8-10 landmine press + 8-10 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Barbell Thrusters.
8, 6, 6, 4, 2

C. 5 sets, Ring Rows with 1sec hold at top x AMRAP + AMRAP strict HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift 3x4@85%, 1x8@75%

C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
"COMP CLASS

A.
For time (10min cut-off):
20-15-10-5
Thrusters + Bar Facing Burpees

--rest 5mins--

B.
6 sets:
30sec OH walking lunges
30sec rest
30sec HSPU
30sec rest
30sec Squat Cleans
30sec rest
30sec chest to bar pull-ups
30sec rest

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)


Friday
A. Front Squats 6, 6, 4, 4
B. Farmers Carry 60m, 40m, 20m, 10m
C. 3 sets alternating: 12-20 sandbag squats + 10-15 GHD Hip Extensions (weighted if able). rest 45sec between exercises.
D. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.

B. 4 sets:
Bench Press 8,6,6,4 reps, rest 45sec
Chest to bar Pull-ups (kipping) AMRAP unbroken, rest 120s

C. 4 sets:
DB Shoulder Press 7-10reps, rest 75-90s
Fat Grip Chin-ups 5-8 (weighted if able), rest 75-90s

D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 8 single leg RDL/leg + 8 goblet squat w/ band around knee + 5 single leg glute bridge/side
B. Back Squat: build to opener + second attempt (top single around 95-96%), then 85%x3x3
C. DB Bench 3x6 (1ct pause)

DAY 2
A. Bench Press: build to a single (leave 1 rep in the tank, just a little heavier than last week, around 93%), then 87.5%x3x3
B. Pause Deadlift (3ct pause 1” off floor) 2x4@77.5-80%
C. Barbell Row 3x6-8

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift: build to opener + second attempt (heavy single around 95-96%) then 87.5-90%x2x2
C. Pause Squat (2ct pause) 70/80/85%x2

DAY 4
A. Back Squat 85%x2x2, 90%x2x1
B. Long Pause Bench 80%x3x3-5
C. 2 sets: 6-8 unilateral half kneeling press + 6 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat: build to opener + second attempt (top single around 95-96%), then 85%x2x3
B. Bench Press: build to a single (leave 1 rep in the tank, just a little heavier than last week, around 93%), then 87.5%x2x3
C. DB Bench 2x6 (1ct pause)

DAY 2
A. Deadlift: build to opener + second attempt (heavy single around 95-96%) then 87.5-90%x2x2
B. Pause Squat (2ct pause) 70/80/85%x2
C. Long Pause Bench 80%x3x3

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Back Squat 85%x2x2, 90%x2x1
C. 2 sets: 6-8 unilateral half kneeling press + 6 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

Workout 1
A. Snatch. 4x3
B. OH Squat with 3sec pause at bottom 3x3C
. Back Squat 3x4-6, try to beat what you did 2 weeks ago
D. Clean Pull 3x4@100%

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

Workout 3
A. Snatch EMOM 10x1@82%
B. Back Squat 1@90%, then 7x3 EMOM @ 75%, then 2x5 Paused Squat with 5sec pause in bottom.
C. Snatch Pull 3x5@100%
D. RDL 3x10
E. Hollow Body Hold 2xas long as possible. rest 60sec

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

Comment

Comment

Group Workouts for the Week of Nov 26 2018

GROUP CONDITIONING

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

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

Wednesday
6mins AMRAP:
-8 double KB swings
-10/10 double KB walking lunges (front rack)
-10 box jumps (step down)
--rest 2mins
6mins: Row

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: sandbag squats
min 4: sandbag (or heavy slam ball) overhead presses

Friday
FBOMB FRIDAY!

Saturday
In teams of 2, each teammate completes a full round before switch.
5 full rounds each: 60m sandbag carry + 300/200m row

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between. -Back Squat 8 reps, no rest -60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. 4 sets, every 3 mins : Paused (3sec) Back Squat 2-4 reps
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Paused Bench Press 4 reps (2sec pause), no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. Group Metcon

Workout 3
A. Sumo Deadlift. Build to a tough set of 6
B. Single Leg RDL 3x8/side. rest 15sec between sides
C. Group Metcon

Workout 4
A. 4 sets:
-Dumbbell Incline Bench Press 6-10reps, rest 60-90sec
-Seated Cable Row 6-10 reps with 2sec pause at back, rest 60-90sec
B. Plank Pull Throughs with Dumbbells 2-3 sets of 30sec, rest 30sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets: 10m Goblet Lateral Band Walks/side (band around knees, every 5m perform 3 Goblet Squats) + 10 banded glute bridge (3sec hold)
B. Back Squat 3x4 ramping
C. Front Squat 2x4
D. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 3-6 chin ups (slow lowering) + 5 inch worm pushups
B. Strict Press 4x4 ramping
C. (if time) 2x15-20 DB Row
D. Group Metcon

Workout 3
A. 2 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. Deadlift 4x4 ramping
C. Group Metcon

Workout 4
A. 3 sets: 6-8 Barbell Bench Press (1sec pause on chest) + AMRAP pull-ups (stopping 1-2 shy of failure)
B. (if time) 2 sets: 8-10 seated DB press + 8-10 DB row (1sec pause)
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Barbell Thrusters.
8, 8, 6, 6, 4, 4

C. 5 sets, Ring Rows with 1sec hold at top x AMRAP + AMRAP strict HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift 3x5@80%

C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
"COMP CLASS

A. 6xEMOM 6 Power Cleans

B. [12min cut-off]
2 Rounds for time:
100 double unders
20 OH Squats
20 chest to bar pull-ups

C. 12min AMRAP:
Row 300/225m
6-10 HSPU


Thursday
REST or Recovery workout:
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)
60sec AMRAP back flys with 4sec pause at back

Friday
A. Front Squats 8,6,4
B. Farmers Carry 60m, 40m, 20m, 10m
C. 3 sets alternating: 12-20 sandbag squats + 10-15 GHD Hip Extensions (weighted if able). rest 45sec between exercises.
D. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.

B. 3 sets:
Bench Press 6-8reps, rest 45sec
Chest to bar Pull-ups (kipping) AMRAP unbroken, rest 120s

C. 4 sets:
DB Shoulder Press 7-10reps, rest 75-90s
Fat Grip Chin-ups 5-8 (weighted if able), rest 75-90s

D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 single leg RDL/leg + 10 goblet squat w/ band around knee + 30sec banded around knee hip thrusts (3sec hold)
B. Back Squat: build to a 2RM (around 90-92%), then 82%x3x5
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press: build to a 2RM (around 90-92%), then 82%x3x5
B. Pause Deadlift (3ct pause 1” off floor) 2x5@75%
C. Barbell Row 3x8-10

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift build to a single (leave 1 rep in the tank, around 93%) then 85%x3x2
C. Pause Squat (2ct pause) 65/75/80%x3

DAY 4
A. Long Pause Bench 75%x4x5
B. Overhead Press 72.5%x3x5
C. 3 sets: 8-10 unilateral half kneeling press + 6-8 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat: build to a 2RM (around 90-92%), then 82%x2x5
B. Bench Press: build to a 2RM (around 90-92%), then 82%x2x5
C. Barbell Row 2x8-10

DAY 2
A. Deadlift build to a single (leave 1 rep in the tank, around 93%) then 85%x3x2
B. Pause Squat (2ct pause) 65/75/80%x3
C. Overhead Press 72.5%x3x5

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Long Pause Bench 75%x4x5
C. 3 sets: 8-10 unilateral half kneeling press + 6-8 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of Nov 19 2018

GROUP CONDITIONING

Monday
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.

Tuesday
1 set, for time:
Row 500m
50 wall ball
Row 500m
(complete in heats if there aren't enough rowers, or sub 30cal bike)

Wednesday
For time:
DB Thrusters + Box Jumps (step down)
20, 15, 10, 5

Thursday
12min AMRAP:
4 HSPU or 8 Push-ups
8 strict pull-ups
12/12 walking lunges (DB suitcase hold)

Friday
FBOMB FRIDAY!

Saturday
5 rounds for time:
10 plate ground to overhead (45/25)
10 (5/5) overhead reverse lunges
10 plate squats (hold plate in chest)

FOUNDATIONS

Workout 1
A. Deadlift with 4sec lowering phase
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x4-6, rest 2min
B. Heavy Sandbag Carry 1 set as far as possible (use a bag that allows you to at least cover 40m)
C. Group Metcon

Workout 2
4 sets (16mins)
MIN 1: Landmine Press LEFT 7-10reps
MIN 2: Landmine Press RIGHT 7-10reps
MIN 3: Chin-ups with 4sec lowering phase x4-6
MIN 4: AMRAP Hollow Body Hold with Straight-arm Lat Pull down (use band)

Workout 3
MIN 1: Bulgarian Split Squat LEFT 6-8
MIN 2: Bulgarian Split Squat RIGHT 6-8
MIN 3: GHD Hip Extensions x10-15
MIN 4: Ab Wheel Roll-Outs x AMRAP

Workout 4
3 sets:
MIN 1: Snatch Grip Deadlift from Blocks x10
MIN 2: Ring Rows with 2sec pause at top AMRAP
MIN 3: Back Flys with 3sec pause at back, 8-12
MIN 4: Rest

TRAINING-GENERAL

Workout 1
A. 2 sets: 8-10 tempo goblet squats (3sec lowering) + 10 KB swing + 10 banded glute bridge (3sec hold)
B. Tempo Back Squat (4sec lowering) 3x5 (use around 90% of last week's top weight)
C. Front Squat 2x5 (increase weight slightly from last week)
D. Group Metcon

Workout 2
A. 2 sets: 6 unilateral half kneeling press/arm (bottoms up if able) + 20s/side side plank (leg up if able) + 20m single arm farmers carry (weight at shoulder)
B. Tempo Strict Press (5sec lowering) 5x5 (use around 90% of last week's top weight)
C. (if time) 2x8-10 DB Row
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 8 single leg glute bridge/side
B. Tempo Deadlift (5sec lowering, 1sec pause on ground) 3x5 (use around 90% of last week's top weight)
C. Group Metcon

Workout 4
A. 4 sets: 8 DB Bench + 5-8 chin ups (weighted if able)
B. 3 sets: 8-10 landmine press + 8-10 Meadows row
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA

B. Barbell Push Press 4x2-3, rest 2mins
*goal = beat last week

C. 5 sets, Bent-over Barbell Row x8 reps + AMRAP HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift 3x5@80%

Wednesday
COMP CLASS

A. Thrusters 6x2 EMOM

—-rest 5mins—-

B. AMRAP in 7mins [18.5; 12.5; 11.6]
3 thrusters + 3 chest to bar PU
6 thrusters + 6 chest to bar PU
9 thrusters + 9 PU...
Climb the ladder as high as possible.

---rest 5mins---

C. AMRAP in 8mins
row 30/20cals + 15 DB Hang Power Cleans + 20m DB walking lunges (front rack)


Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60m DB waiter walk
60-80m double KB front rack carry
5min bike @ 70% pace
60sec front plank on rings
1xAMRAP cable back flys

Friday
A. Back Squat 4x4@85%
B. Paused Front Squats (3sec pause) 4x3
C. FBOM FRIDAY!

Saturday
A. Bar Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. Heavy Thrusters. 3x2-4 *goal = beat last week
C. Fat Grip Chin-ups 5x5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 single leg RDL/leg + 10 sandbag squat + 30sec banded around knee hip thrusts (3sec hold)
B. Back Squat: build to a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x3x5
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press: build to a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x3x5
B. Pause Deadlift (3ct pause 1” off floor) 3x6@65%
C. Barbell Row 3x10

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift 3RM (90-92%) then 82.5%x4x2
C. Pause Squat (2ct pause) 60/70/75%x4

DAY 4
A. Long Pause Bench 72.5%x4x6-8
B. Overhead Press 70%x5x5
C. 3 sets: 8-10 unilateral half kneeling press + 8-10 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat: build to a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x2x5
B. Bench Press: build to a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x3x5
C. Barbell Row 2x10

DAY 2
A. Deadlift 3RM (90-92%) then 82.5%x4x2
B. Pause Squat (2ct pause) 60/70/75%x4
C. Overhead Press 70%x5x5

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Long Pause Bench 72.5%x3x6-8
C. 3 sets: 8-10 unilateral half kneeling press + 8-10 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of Nov 12 2018

GROUP CONDITIONING

Monday
Rowing Intervals: 4x500m @ 85-90%. Rest 2.5-3mins between sets. Goal is max sustainable pace across all sets with minimal drop-off.

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

Wednesday
4 sets:
Minute 1: 15 Double KB swings (to chin level)
Minute 2: AMRAP deadbugs
Minute 3: Alternating jumping lunges

Thursday
Every 2mins for 18 mins (3 sets each)
-25/15cal bike
-15 toe to bar + 60m double KB front rack carry
-30/20 push-ups + 40/20 double unders

Friday
FBOMB FRIDAY!

Saturday
In Teams of 2, atlernating rounds until both partners have completed the workout:
10, 15, 20, 25
cals on the rower + wall ball reps
(i.e. round 1: partner A = 10cal row + 10 reps wall ball; Partner 2 = same. Round 2: 15cal row + 15WB)
Push hard on this!!

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 8 reps, no rest
-60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. 4 sets, every 3 mins :
Paused (3sec) Back Squat 4-6 reps
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Paused Bench Press 6 reps (2sec pause), no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. Group Metcon

Workout 3
A. Sumo Deadlift. Build to a tough set of 8
B. Single Leg RDL 3x8/side. rest 15sec between sides
C. Group Metcon

Workout 4
A. 4 sets:
-Dumbbell Incline Bench Press 6-10reps, rest 60-90sec
-Seated Cable Row 6-10 reps with 2sec pause at back, rest 60-90sec
B. Plank Pull Throughs with Dumbbells 2-3 sets of 30sec, rest 30sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS, min3: Lateral Band Walk 10/side
B. Back Squat 3x5 ramping
C. Front Squat 2x5
D. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 8 renegade rows/side + 5 inch worm pushups
B. Strict Press 5x5 ramping
C. (if time) 2x6-8 Barbell Row
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 10 KB swing + 30sec glute bridge static hold
B. Deadlift 4x5 ramping
C. Group Metcon

Workout 4
A. 4 sets: 8 Incline DB Bench + 8 Incline DB Chinese Row
B. 3 sets: 8-12 tempo ring row + 4-6 chin ups
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA

B. 5 sets each, every 90sec:
-HSPU (most difficult variation you're able to complete). 1-2 reps
-Weighted Pull-ups 1-2 reps

C. Barbell Push Press 4x2-3, rest 2mins

D1. DB Push Press with controlled lowering phase 3x8-12reps, rest 60-90sec
D2. Bent-over Barbell Row 3x8 reps, rest 60-90sec

E. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 3x1@90%

Wednesday
COMP CLASS

A. 2 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 3x [8 Power Clean to Push Press + 8 bar facing burpees + 30 double unders]
Part 2: 2x [Row 300m/200m + 5-10 chest to bar pull-ups + 24 OH KB swings]


Thursday
Rest or Light Recovery Workout
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60m DB waiter walk
60-80m double KB front rack carry
5min bike @ 70% pace
60sec front plank on rings
1xAMRAP cable back flys

Friday
A. Back Squat 6@80%, 5@82.5%, 4@85%, 4@85%
B. Paused Front Squats (3sec pause) 4x3
C. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. Heavy Thrusters. 4x2-4
C. Fat Grip Chin-ups 5x5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 single leg RDL/leg + 10 Bulgarian SS + 10 steps/side lateral band walk
B. Back Squat 5RM (or 87%xAMRAP)
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press 5RM (or 87%xAMRAP) then 80-82%x2x5
B. 2" Deficit Deadlift 3x5@70%
C. Barbell Row 3x10

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 KB RDL + 10 tempo goblet squat w/ band
B. Deadlift 6x2@75%, 2x1@85-88%
C. 2-3ct Pause Squat 60/70/80%x3

DAY 4
A. Long Pause Bench 70%x3x5
B. Overhead Press 3x8 (around 65%)
C. 3 sets: 10-12 unilateral half kneeling press + 8-15 ring rows
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 5RM (or 87%xAMRAP)
B. Bench Press 5RM (or 87%xAMRAP) then 80-82%x5
C. Barbell Row 2x10

DAY 2
B. Deadlift 4x2@75%, 2x1@85-88%
B. 2-3ct Pause Squat 60/70/80%x3
C. Overhead Press 3x8 (around 65%)

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 KB RDL + 10 tempo goblet squat w/ band
B. Long Pause Bench 70%x3x5
C. 3 sets: 10-12 unilateral half kneeling press + 8-15 ring rows
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

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

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

Workout 3
A. Hang snatch 4x2@75-80%
B. Drop Snatch 3x3 @ 80-85% of best snatch
C. Clean pull 3x4@95-100% of best clean
D. Snatch Grip RDL 3x10 wtih 3sec lowering phase

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

Comment

Comment

Group Workouts for the Week of Nov 5 2018

GROUP CONDITIONING

Monday
tabata rowing(4mins)
1 min rest
tabata wall ball (4mins)
1 min rest
battling ropes (both arms moving together)

Tuesday
4 rounds for time:
50 double unders Double Unders + 20 (10/10) reengage 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
3 sets:
60sec: wall walks [sub=push-ups]
60sec dumbbell bear crawl
60sec double unders
2mins rest

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to hard set of 5, 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. 3 sets: Barbell Shoulder Press with 3sec lowering phase 4-6reps (try to beat last week)
B. 2 sets: Seated DB Shoulder Press 8-12reps, rest 90sec
C. Group Metcon

Workout 3
A. Farmers Walk: 3x20m {as heavy as you can with good form)
B. Sandbag Squat 2x10-15
C. Pallof Hold 2x60sec/side
D. Group Metcon

Workout 4
A. 5 sets:
Pull-ups x 6-10 reps, rest 60sec
Push-ups x 6-10 (if able to do more, do weighted push-ups), rest 60sec
B. L-Sit. Accumulate 40-60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets: 10m Goblet Lateral Band Walks/side (band around knees, every 5m perform 3 Goblet Squats) + 10 banded glute bridge (3sec hold)
B. Back Squat 3x3 ramping
C. Group Metcon

Workout 2
A. 2 sets: 6 unilateral half kneeling press/arm (bottoms up if able) + 20m single arm OH carry
B. Strict Press 3x3 ramping
C. (if time) 2x8-10 Barbell Row
D. Group Metcon

Workout 3
A. 2 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. Deadlift 3x3 (slight increase from last week)
C. Group Metcon

Workout 4
A. 4 sets: 8-10 DB Bench + 10-12 Incline DB Chinese Row
B. 6min EMOM, 5 pullups + 5 ab wheel
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
B. 5 sets each, every 90sec:
-HSPU (most difficult variation you're able to complete). 1-2 reps
-Weighted Pull-ups 1-2 reps
C. Barbell Push Press3x6-8, rest 2mins
*goal = beat last week
D1. DB Push Press with controlled lowering phase 3x8-12reps, rest 60-90sec
D2. Bent-over Barbell Row 3x8 reps, rest 60-90sec
E. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 3x3@85%

Wednesday
COMP CLASS
A. 2 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 1x [300m row + 30 OH Squats + 30 wall ball + 300m row]
Part 2: 1x [5-10 HSPU + bike 25/15cals + 20 OH KB Swings + Bike 25/15cals + 5-10 HSPU]

Thursday
Rest or Recovery workout done a easy pace:
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60m DB waiter walk
60-80m double KB front rack carry
5min bike @ 70% pace
60sec front plank on rings
1xAMRAP cable back flys


Friday
A. Back Squat 3x6@80%
B. Paused Front Squats (3sec pause) 3x5
C. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. 4x5, rest as needed
B. Heavy Thrusters. 3x6-8
C. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 12 single leg RDL/leg + 12 sandbag squat + 30sec banded around knee hip thrusts (3sec hold)
B. Back Squat 87.5%x5x2
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press 87.5%x5x2
B. Front Squat 3x4
C. Barbell Row 3x6-8

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift 87.5%x4x2
C. 2-3ct Pause Squat 67.5-70%x3x5

DAY 4
A. Long Pause Bench 80%x3x3-5
B. Overhead Press 4x5 (around 72.5-75%)
C. 3 sets: 10-12 unilateral half kneeling press + 12-15 cable back flies
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 87.5%x4x2
B. Bench Press 87.5%x4x2
C. Barbell Row 2x6-8

DAY 2
A. Deadlift 87.5%x4x2
B. 2-3ct Pause Squat 67.5-70%x2x5
C. Overhead Press 4x5 (around 72.5-75%)

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Long Pause Bench 80%x3x3-5
C. 3 sets: 10-12 unilateral half kneeling press + 12-15 cable back flies
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

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. Metcon

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

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

Comment

Comment

Group Workouts for the Week of Oct 29 2018

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
In teams of 2 with one partner completing a full round before alternating, complete 4 rounds each (20min cut-off): 10 DB Cleans + 8/8 walking lunges (16 total) with DBs in front rack + 20/12cals assault bike

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

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: 4-8 tire flips
min 2: 40-60m sandbag carry
min 3: L-st or Hollow body hold, accumulate as much as possible in 1 min
min 4: rest

Friday
FBOMB FRIDAY!

Saturday
In Teams of 2, relay style: complete 5 sets each: 200m run + 15 ball slams.

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 8 reps
-Ring Rows x AMRAP
B. 4 sets:
Min 1: Back Squat 2-4 reps
Min 2: Chin-ups 2-4 reps
Min 3: Rest
C. Group Metcon

Workout 2
A. 3 sets:
Min 1: Bench Press 4-6 reps
Min 2: DB Bench Press 7-10 reps
Min 3: Push-ups 1xAMRAP
Min 4-5: rest
B. Group Metcon

Workout 3
A. Sumo Deadlift. Build to a tough set of 6
B. GHD Hip Extension 2x15 (weighted if able). rest 60-90sec
C. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Landmine Press Left 7-10reps
Min 2: Landmine Press Right 7-10reps
Min 3: Pull-ups 4-6reps
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets: 8-10 tempo goblet squats (3sec lowering) + 10 KB swing + 10 banded glute bridge (3sec hold)
B. Back Squat 4x4 ramping
C. Group Metcon

Workout 2
A. 2 sets: 6 unilateral half kneeling press/arm (bottoms up if able) + 20s/side side plank (leg up if able) + 20m single arm farmers carry (weight at shoulder)
B. Strict Press 4x4 ramping
C. (if time) 2x8-10 Barbell Row
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 10 Bulgarian SS + 10 steps/side lateral band walk
B. Deadlift 3x4 (slight increase from last week)
C. Group Metcon

Workout 4
A. 4 sets: 8-10 Incline DB Bench (3sec lowering) + 10-12 DB Chinese Row (1sec hold)
B. 3 sets: 8-12 tempo ring row + 30sec deadbugs
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA
B. 5 sets each, every 90sec:
-HSPU. 1-2 reps
-Weighted Pull-ups 1-2 reps
C. Barbell Push Press3x6-8, rest 2mins
D1. DB Push Press with controlled lowering phase 3x8-12reps, rest 60-90sec
D2. Bent-over Barbell Row 3x8 reps, rest 60-90sec
E. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 3x4@80%

Wednesday
COMP CLASS
A. 2 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 2x [250m row + 12 double KB swings + 20m walking lunges with double KB front rack]
Part 2: 3x [6 thrusters + 8 pull-ups + 30 double unders]

Thursday
REST or Recovery:
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60m DB waiter walk per side
60-80m double KB front rack carry
5min bike @ 70% pace.
60sec front plank on rings
1xAMRAP cable back flys

Friday
A. Back Squat 3x6@80%
B. Paused Front Squats (3sec pause) 3x5
C. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. 4x5, rest as needed
B. Heavy Thrusters. 3x6-8
C. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 single leg RDL/leg + 10 Bulgarian SS + 10 steps/side lateral band walk
B. Back Squat 85%x5x3
C. DB Bench 3x8

DAY 2
A. 2ct Pause Bench 85%x5x3
B. Front Squat 3x5 (slight increase from last week)
C. Barbell Row 3x8

DAY 3
A. 2 sets: 8-10 Sandbag Squat + 10 KB swing + 10m monster band walk (forward + backwards)
B. Deadlift 85%x4x3
C. Heavy Carry (ideally yoke or farmers but sandbag is an option if space limited) 2x20m

DAY 4
A. Feet Up Bench 80-85%x3x3 (slight increase from last week)
B. 3 sets: 10-12 lat pulldowns + 10-12 unilateral half kneeling press
C. 3 sets: 30sec KB Dimmel Deadlift (2-3sec eccentric) + AMRAP pushups
D. Hollow Body Band Pullover 2x30-35

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 85%x4x3
B. 2ct Pause Bench 85%x4x3
C. Barbell Row 2x8

DAY 2
B. Deadlift 85%x4x3
B. Front Squat 2x5 (slight increase from last week)
C. Heavy Carry (ideally yoke or farmers but sandbag is an option if space limited) 2x20m

DAY 3
A. Feet Up Bench 80-85%x3x3 (slight increase from last week)
B. 3 sets: 8-10 Sandbag Squat + 10 KB swing + 10m monster band walk (forward + backwards)
C. 2 sets: 10 single leg RDL/leg + 10 Bulgarian SS + 10 steps/side lateral band walk

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of Oct 22 2018

GROUP CONDITIONING

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

Tuesday
12min amrap: 10cals AD or row + 15 wall ball

Wednesday
5 sets:
30sec Battling Ropes
30sec rest
30sec Row
30sec rest
30sec toe to bar
30sec rest

Thursday
7mins AMRAP: overhead style walking lunges 16 (8/8) + 4 walll walks (or 20sec Handstand hold) + 20sec L-Sit
2min rest
7mins AMRAP: 40 double unders [100 single skips) + sandbag carry 4 gym lengths (approx 50m)

Friday
FBOMB FRIDAY!

Saturday
21-15-9
assault bike cals + Heavy Ball Slams
Push hard on this!!

FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to hard set of 5, 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. 3 sets: Barbell Shoulder Press with 3sec lowering phase 4-6reps (try to beat last week)
B. 2 sets: Seated DB Shoulder Press 8-12reps, rest 90sec
C. Group Metcon

Workout 3
A. Farmers Walk: 3x20m
B. Sandbag Squat 2x10-15
C. Pallof Hold 2x60sec/side
D. Group Metcon

Workout 4
A.
5 sets:
Pull-ups x 6-10 reps, rest 60sec
Push-ups x 6-10 (if able to do more, do weighted push-ups), rest 60sec
B. L-Sit. Accumulate 40-60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 heavy KB swing, min3: 30sec monster band walk
B. Back Squat 5x5 (slight increase from last week, around 77.5%)
C. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 8 renegade rows/side + 5 inch worm pushups
B. Strict Press 3x5 (leave 2-3 reps in the tank), 1x3 (increase weight)
C. (if time) 2x8-10 DB Row
D. Group Metcon

Workout 3
A. 2 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. Deadlift 82.5%x3x5
C. Group Metcon

Workout 4
A. 4 sets: 8-10 DB Bench (3sec lowering) + 10-12 DB Chinese Row (1sec hold)
B. 6min EMOM, 5 pullups + 5 ab wheel
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA

B. 4 sets at 90% Shoulder Press 1RM:
AMRAP Shoulder Press, then right into AMRAP Push Press. Rest 2-3min between sets.

C1.. Chinese Row with 1sec pause at top. 5x6, rest 60sec
C2..HSPU (hardest version, from deficit if able) 5x3-5, rest 60sec

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 3x6-8

Wednesday
COMP CLASS

A. 2 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 3x [8 DB Deadlift + 8 DB Cleans + 8 DB Front Squats + 16/10cal bike]
Part 2: 3x [4-8 pull-ups + 4-8 HSPU + 15 OH Squats ]

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

Friday
A. Front Squat 3RM
B. Anderson Squats with Yolk, build to 3RM
C. FBOMB

Saturday
A. Ring Muscle-ups. 4x5, rest as needed
B. Farmers Walk 3x20m.
C. Heavy Thrusters. 10RM (try to beat 4 weeks ago)
D. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
E. 5 rounds for time:
10 HSPU + 20 KB Swings (overhead) + 30cals bike
*Try to beat time from 4 weeks ago

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 Sandbag Squat + 10 Bulgarian SS/leg + 10m lateral band walk
B. Back Squat 82.5%x6x3
C. DB Bench 4x8

DAY 2
A. 2ct Pause Bench 82.5%x6x3
B. Front Squat 3x6 (leaving 1-2 reps in the tank, slight increase from last week)
C. Barbell Row 3x8

DAY 3
A. 2 sets: 12 single leg RDL/leg + 12 KB swing + 30sec glute bridge static hold
B. Deadlift 82.5%x5x3
C. (heavy) Sandbag Carry 2x20-40m

DAY 4
A. Feet Up Bench 80-82.5%x3x3
B. 3 sets: 10-12 lat pulldowns + 10-12 unilateral half kneeling press
C. 3 sets: 30sec KB Dimmel Deadlift (2-3sec eccentric) + AMRAP pushups
D. Hollow Body Band Pullover 2x25-30

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 82.5%x4x3
B. 2ct Pause Bench 82.5%x4x3
C. Barbell Row 2-3x8

DAY 2
A. Deadlift 82.5%x4x3
B. Front Squat 2x6 (leaving 1-2 reps in the tank, slight increase from last week)
C. (heavy) Sandbag Carry 2x20-40m

DAY 3
A. Feet Up Bench 80-82.5%x3x3
B. 2 sets: 12 single leg RDL/leg + 12 KB swing + 30sec glute bridge static hold
C. 3 sets: 30sec KB Dimmel Deadlift (2-3sec eccentric) + AMRAP pushups

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of Oct 15 2018

GROUP CONDITIONING

Monday
AMRAP in 16mins: In teams of 2, alternating exercises:
15/12cal row + 10 KB swings + 10 Goblet Squats + 10 push-ups

Tuesday
SPRINT A.F.A.P. FOR TIME (record in your books for future comparison). 4-8-12-16 cals bike or shuttles + DB HP Snatch
*Compare to July 25, 2018

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

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

Friday
FBOMB FRIDAY!

Saturday
12min AMRAP:
10 pull-ups
20 push-ups
200m run

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 8 reps
-Ring Rows x AMRAP
B. 4 sets:
Min 1: Back Squat 4-6 reps
Min 2: Chin-ups 4-6 reps
Min 3: Rest
C. Group Metcon

Workout 2
A. 3 sets:
Min 1: Bench Press 4-6 reps
Min 2: DB Bench Press 7-10 reps
Min 3: Push-ups 1xAMRAP
Min 4-5: rest
B. Group Metcon

Workout 3
A. Sumo Deadlift. 6x4 EMOM at top weight from 2 weeks ago.
B. GHD Hip Extension 2x15 (weighted if able). rest 60-90sec
C. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Landmine Press Left 7-10reps
Min 2: Landmine Press Right 7-10reps
Min 3: Pull-ups 4-6reps
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets: 10 Bulgarian SS/leg + 10m lateral band walk + 5 Deadbugs
B. Back Squat 5x5 (leave 2-3 reps in the tank on all sets, around 75%)
C. Group Metcon

Workout 2
A. 2 sets: 6-8 unilateral half kneeling press/arm + 20m single arm farmers carry/side
B. Strict Press 4x5 (leave 2-3 reps in the tank)
C. (if time) 2x8-10 DB Row
D. Group Metcon

Workout 3
A. 2 sets: 12 single leg RDL/leg + 12 KB swing + 30sec glute bridge static hold
B. Deadlift 80%x3x6
C. Group Metcon

Workout 4
A. 9min EMOM, min1: 10 Deficit Split Squat (R), min2: 10 Deficit Split Squat (L), min3: 30sec hollow body pullovers
B. 8min EMOM of 2-3 chin ups (weighted if needed)
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA

B. 3 sets at 85% Shoulder Press 1RM:
AMRAP Shoulder Press, then right into AMRAP Push Press. Rest 2-3min between sets.

C1.. Chinese Row with 1sec pause at top. 5x6, rest 60sec
C2..HSPU (hardest version, from deficit if able) 5x3-5, rest 60sec

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift 3x6-8

Wednesday
COMP CLASS A. 2 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 3x [5 Hang power Snatch + 10 OH Squats + 10 bar facing burpees + 10/7cals bike] Part 2: 2x [Row 350m/250m + 10 front squat @ 60% + 6-10 pull-ups]

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

Friday
A. Front Squat 5x2@90%
B. Anderson Squats with Yolk 3x6
C. FBOMB

Saturday
A. Ring Muscle-ups. 4x5, rest as needed
B. Farmers Walk 3x20m.
C. Heavy Thrusters. 3x6-8 (try to beat last week)
D. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
E. 5 rounds for time:
10 HSPU + 300/200m row + 10 over row burpees + 30 DU

POWERLIFTING (4x per week)

DAY 1
A. 3 sets: 10-12 Sandbag Squats + 10-12 KB Swing + 20sec star side plank/side
B. Back Squat 80%x4x5
C. DB Bench 4x8

DAY 2
A. 2ct Pause Bench 80%x4x5
B. Front Squat 3x6 (leaving 2-3 reps in the tank, slight increase from last week)
C. Barbell Row 3x8
D. 3 sets, alternating: 8 hammer curls + 8 skullcrushers

DAY 3
A. (heavy) Farmer's Carry 2x30m
B. Deadlift 80%x3x5
C. Walking Lunge 3x8

DAY 4
A. Feet Up Bench 77.5-80%x4x4
B. 3 sets: 3-5 chin ups + AMRAP weighted pushups (aiming for 12-18)
C. 3 sets: Bulgarian SS to single leg RDL 8/side
D. Hollow Body Band Pullover 2x25-30

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 80%x3x5
B. 2ct Pause Bench 80%x3x5
C. Barbell Row 3x8

DAY 2
A. Deadlift 80%x3x5
B. Front Squat 2x6 (leaving 2-3 reps in the tank, slight increase from last week)
C. (heavy) Farmer's Carry 2x30m

DAY 3
A. Feet Up Bench 77.5-80%x3x4
B. 3 sets: 10-12 Sandbag Squats + 10-12 KB Swing + 20sec star side plank/side
C. Walking Lunge 2x8
D. Hollow Body Band Pullover 2x25-30

WEIGHTLIFTING

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

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

Workout 3
A. Clean and Jerk 3x1@90%
B. Back Squat 1@90-95%, then 4x2@80%, then 1xmax reps @ 80%
C. Deadlift. 3x6@75%

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

Comment

Comment

Group Workouts for the Week of Oct 8 2018

GROUP CONDITIONING

Monday
THANKSGIVING: OPEN GYM 10am-11:30am

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

Wednesday
Team workout: 8 sets each: 10 ball slams + 6 shuttles + 4 gym lengths (or 2 laps) farmers walk with DBs or KBs. (18min cut-off)

Thursday
EMOM for 15mins (3sets):
Min1: Tempo Push-ups (or HSPU AMRAP if able) 10-15
Min2: 50m 1-arm farmers walk (left)
Min 3: 50m 1-arm farmers walk (right)
Min 4: Sandbag Squats x10-15 reps
Min 5: Strict toe to bar, 6-10reps with 3sec lowering phase

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x8, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to hard set of 8, 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. 3 sets: Barbell Shoulder Press with 3sec lowering phase 4-6reps
B. 2 sets: Seated DB Shoulder Press 8-12reps
C. Group Metcon

Workout 3
A. Farmers Walk: 3x20m
B. Sandbag Squat 2x10-15
C. Pallof Hold 2x60sec/side
D. Group Metcon

Workout 4
A. 5 sets:
Pull-ups x 6-10 reps, rest 60sec
Push-ups x 6-10 (if able to do more, do weighted push-ups), rest 60sec
B. L-Sit. Accumulate 40-60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 heavy KB swing, min3: 30sec monster band walk
B. Front Squat: build to a top set of 3 (leave 1-2 reps in the tank) then 3x5@85% of that weight
C. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 8 renegade rows/side + 5 inch worm pushups
B. Push Press 3x3 ramping
C. (if time) 2x8-10 DB Row
D. Group Metcon

Workout 3
A. 2 sets: 12 single leg RDL/leg + 12 KB swing + 30sec glute bridge static hold
B. Deadlift 77.5%x3x6
C. Group Metcon

Workout 4
A. 12min EMOM, min1: 10 Deficit Split Squat (R), min2: 10 Deficit Split Squat (L), min3: 30sec star side plank (R), min4: 30sec star side plank (L)
B. Chin ups 3x3-5 (weighted if able)
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA
B. 3 sets at 80% Shoulder Press 1RM:
AMRAP Shoulder Press, then right into AMRAP Push Press. Rest 2-3min between sets.
C1.. Chinese Row with 1sec pause at top. 5x6, rest 60sec
C2..HSPU (hardest version, from deficit if able) 5x3-5, rest 60sec
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x6-8

Wednesday
COMP CLASS
A. 4 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 3x [Bike 12/8cals + 10 power cleans + 5-8 HSPU]
Part 2: 2x [Row 350m/250m + 15 thrusters + 6-10 pull-ups]

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

Friday
A. Front Squat 4x4@85%
B. Anderson Squats with Yolk 3x6
C. FBOMB

Saturday
A. Ring Muscle-ups. 4x5, rest as needed
B. Farmers Walk 3x20m.
C. Heavy Thrusters. 3x6-8
D. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
E. 5 rounds for time:
10 DB Cleans + 6/6 DB Front Rack Walking Lunges + 200m run
*track pace for each round. Try to minimize drop-off.

POWERLIFTING (4x per week)

DAY 1
A. 3 sets: 10-12 Sandbag Squats + 10-12 KB Swing + 20sec star side plank/side
B. Back Squat 75-77.5%x3x8
C. DB Bench 4x10

DAY 2
A. 2ct Pause Bench 75-77.5%x3x8
B. Front Squat 3x8 (leaving 1-2 reps in the tank)
C. Barbell Row 3x10
D. 3 sets, alternating: 10 hammer curls + 10 skullcrushers

DAY 3
A. (heavy) Farmer's Carry 2x30m
B. Deadlift 75-77.5%x3x7
C. Goblet Walking Lunge 3x10

DAY 4
A. Feet Up Bench 75-77.5%x4x5
B. 3 sets: 4-6 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. 3 sets: Bulgarian SS to single leg RDL 10/side
D. Hollow Body Band Pullover 2x25

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 75-77.5%x3x8
B. 2ct Pause Bench 75-77.5%x3x8
C. KB Swing 8min EMOM 8 reps

DAY 2
A. Deadlift 75-77.5%x3x7
B. Front Squat 3x8 (leaving 1-2 reps in the tank)
C. (heavy) Farmer's Carry 2x30m
D. 2 sets, alternating: 10 hammer curls + 10 skullcrushers

DAY 3
A. Feet Up Bench 75-77.5%x3x5
B. 3 sets: 4-6 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. Goblet Walking Lunge 2x10
D. Hollow Body Band Pullover 2x25

WEIGHTLIFTING

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

Workout 2
A. 5 sets of 2: [1 power clean + 2 jerk].
B. Group Metcon

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

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

Comment

Comment

Group Workouts for the Week of Oct 1 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. 4 Sets. In 3minutes: 500/400m row OR 30/18cals assault bike + AMRAP burpees in remaining time. Rest 2mins. Your score is the total # of burpees completed.

Wednesday
In teams of 2, complete in order, breaking up the reps between partners as needed, but only one partner working at a time:
-40 chin-ups
-80 push-ups
-120 dumbbell box step-ups.
-160 double unders

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
Prowler Sprints. 6x10m 1x100m

 

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 10 reps
-Ring Rows x AMRAP
B. 3 sets:
Min 1: Back Squat 6-8 reps
Min 2: Chin-ups 4-6 reps
Min 3: Rest
C. Group Metcon

Workout 2
A. 2 sets:
Min 1: Bench Press 4-6 reps
Min 2: DB Bench Press 7-10 reps
Min 3: Push-ups 1xAMRAP
Min 4-5: rest
B. Group Metcon

Workout 3
A. Sumo Deadlift. Build to a tough set of 8
B. GHD Hip Extension 2x15 (weighted if able). rest 60-90sec
C. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Landmine Press Left 7-10reps
Min 2: Landmine Press Right 7-10reps
Min 3: Pull-ups 4-6reps
B. Group Metcon

 

TRAINING-GENERAL

 Workout 1
A. 1 set: 12 Sandbag Squats + 20m Sandbag Carry + 12 Sandbag Squats + 20m Carry (aim to do it all w/o putting down the bag)
B. Front Squat 3x5 (same weight for all sets, leave 2-3 reps in the tank)
C. 2x10 Dual KB Rack Walking Lunge
D. Group Metcon

Workout 2
A. 3 sets: 6 half kneeling press/side + 10-20 push ups + 10 alternating bent over row
B. Push Press 4x4 (same weight for all sets, leave 2-3 reps in the tank)
C. (if time) 8-10 Barbell Row
D. Group Metcon

Workout 3
A. Sandbag Carry 3x40-80m (heavy)
B. Deadlift 75%x3x6
C. Group Metcon

Workout 4
A. 4 sets: 10 Deficit Split Squat/leg + 10 single leg RDL/leg
B. 3 sets: single arm press 8-10 + 6-8 chin ups
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA
B. 2 sets at 75% Shoulder Press 1RM:
AMRAP Shoulder Press, then right into AMRAP Push Press. Rest 2-3min between sets.
C. Chinese Row with 1sec pause at top. 4x6, rest 60-90sec
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x8@70%


Wednesday - COMP CLASS
A. 4 sets: Every 8mins (alternate between part 1 and 2, completing each twice)
Part 1: 3x [Bike 15/9cals + 10 thrusters + 5-8 pull-ups]
Part 2: Row 500/400m + 10 OH Squats + 12 bar over burpees + 10 OH Squats + 500m/400m row


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


Friday
A. Front Squat 3x2@5RM
B. Anderson Squats with Yolk 3x6
C. FBOMB


Saturday
A. Ring Muscle-ups. 4x5, rest as needed
B. Farmers Walk 3x20m.
C. Heavy Thrusters. Build to a 10RM
D. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
E. 5 rounds for time:
10 HSPU + 20 KB Swings (overhead) + 30cals bike
*track pace for each round. Try to minimize drop-off.

 

POWERLIFTING (4x/Week)

DAY 1
A. 3 sets: 10-12 Sandbag Squats + 10-12 KB Swing
B. Back Squat 75%x3x8
C. DB Bench 4x10

DAY 2
A. 2ct Pause Bench 72.5-75%x3x8
B. Front Squat 3x8 (leaving 2-3 reps in the tank)
C. Barbell Row 3x10
D. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. (heavy) Farmer's Carry 2x40m
B. Deadlift 75%x3x7
C. Goblet Walking Lunge 3x10

DAY 4
A. Feet Up Bench 72.5-75%x4x5
B. 3 sets: 6-10 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. 3 sets: 10 Bulgarian SS + 10 single leg RDL/side
D. Hollow Body Band Pullover 2x25  

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 75%x3x8
B. 2ct Pause Bench 72.5-75%x3x8
C. KB Swing 8min EMOM 8 reps

DAY 2
A. Deadlift 75%x3x7
B. DB Bench 3x10
C. (heavy) Farmer's Carry 2x40m
D. 2 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. Feet Up Bench 72.5-75%x3x5
B. 3 sets: 6-10 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. 3 sets: 10 Bulgarian SS + 10 single leg RDL/side

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of Sept 24 2018

GROUP CONDITIONING

Monday
3min AMRAP: double unders
1min rest
3min AMRAP: row
1 min rest
3min AMRAP: burpees

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

Wednesday
4 sets:
60sec KB swings
60sec hollow body hold
60sec ---
60sec rest

Thursday
15mins for quality: 4-6 l-pull-ups + 4-6 strict HSPU + 6 tire flips + 10-15 sandbag squats

Friday
FBOMB FRIDAY

Saturday
team workout: 7 rounds each (20min cut-off) , alternating.
-Run with plate overhead 50m
-run with plate in stomach 50m
-squat with plate 15 reps.

Each partner completes 1 full round before swapping, relay style. Either hand-off your plate to your partner or tag them to allow them to start the next round.

 

FOUNDATIONS

Workout 1
A1. Chin-up Training:
4 sets:
Tempo Chin-ups (5sec lowering phase) x 2-4 reps
--rest 60-75sec between A1 and A2

A2. Barbell Bench Press
4x2-4reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift. 2x6reps. Rest 90sec
B. Barbell Hip Thust. 3x10-15reps. Rest 60sec
C. Sandbag Carry 1set of 100-200m
D. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Lat Pull Down (with 2sec pause at chest) 8-10reps
Minute 2: Push-ups 5-10 (weighted if able)
Minute 3: Side Plank, LEFT arm down (single leg if able) 30-40sec
Minute 4: Side Plank, RIGHT arm down (single leg if able) 30-40sec

Workout 4
A. Bulgarian Split Squats 3x6 per side. rest 45sec between sides.
B. Single Leg RDL 3x10/side. rest 30sec between sides.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon

 

TRAINING-GENERAL

 Workout 1
A. 2 sets: 10 light sandbag squat + 10 KB RDL + 10 single leg RDL
B. Front Squat: build to a top set of 5 (leave 2-3 reps in the tank) then 3x5@90-95% of that weight
C. Group Metcon

Workout 2
A. 3 sets: 10-12 bottom up KB press + 10-20 push ups
B. Push Press 3x3 ramping
C. (if time) 2-3 sets: single arm KB press 8-10 + 5-8 pull ups
D. Group Metcon

Workout 3
A. Sandbag Carry 3x40-80m (heavy)
B. Snatch Grip RDL 3x8
C. Group Metcon

Workout 4
A. 4 sets: 8 Deficit Split Squat + 8 single leg RDL
B. 3 sets: 8-10 DB Push Press + 8-10 Barbell Row
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA
B. Push Press with 3sec lowering phase. find 3RM
C. L-Sit Pull-ups 1xAMRAP
D1. Strict HSPU (from decifit if able/harded variation possible) 2xAMRAP , rest 60sec
D2. Rope Climbs (arms only if able) 2xAMRAP, rest 60-90sec
E. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 1x6 at last week's top weight
C. Sandbag Carry. 1xAs far as possible 100m+
D. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP

Wednesday
COMP CLASS

A. 3 sets: Every 6mins (alternate between part 1 and 2)
Part 1: run 200m + 8 thrusters + 6-10 pull-ups + 8 power cleans + 10 bar facing burpees
Part 2: Bike 18/10cals + 5-8 HSPU + 50 double unders + 5-8 HSPU + Bike 18/10cals

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


Friday
A. Front Squat. 5RM
B. Bench Press 5RM
C. FBOMB

Saturday
A. Ring Muscle-ups. 8x1-3 EMOM (use bands if needed)
B. Fat Grip Pull-ups 4x2-3 (weighted if able), rest 75-90s
C. Heavy Thrusters. 2x3, rest 90sec
D. 5 rounds for time:
30 wall ball + 400m run
*work out a strategy to break up the wall ball. Track pace for each round.

 

POWERLIFTING (4x/Week)

DAY 1
A. 3 sets: 8-10 Sandbag Squats + 8-10 KB RDL
B. Back Squat 72.5%x3x8
C. DB Bench 4x10

DAY 2
A. 2ct Pause Bench 72.5%x3x8
B. Front Squat 3x10 (leaving 2-3 reps in the tank)
C. Barbell Row 3x10
D. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. (heavy) Farmer's Carry 2x40m
B. Deadlift 72.5%x3x7
C. Goblet Walking Lunge 3x10

DAY 4
A. Feet Up Bench 72.5%x4x5
B. 3 sets: 8-10 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. 3 sets: 20 heavy KB swing + 10 single leg RDL
D. 2 sets: 15 cable back flies + 15 Pallof Press

 

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 72.5%x3x8
B. 2ct Pause Bench 72.5%x3x8
C. KB Swing 6min EMOM 10 reps

DAY 2
A. Deadlift 72.5%x3x7
B. DB Bench 3x10
C. (heavy) Farmer's Carry 2x40m
D. 2 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. Feet Up Bench 72.5%x3x5
B. 3 sets: 8-10 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. 3 sets: 20 heavy KB swing + 10 single leg RDL

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks 3x5
B. Back Squat 1@90%, then Paused Back Squat 3x5 tough sets.
C. 4 sets alternating exercises: 8 RDL + DB Press 8-12reps

Workout 2
A. Power Clean + 5 Jerk. 4 sets at or above 75%
B. Group Metcon

Workout 3
A. High hang snatch + hang snatch from mid thigh + full snatch (no resting/putting the bar down between sets). 4 sets @ 75% plus.
B. Clean from Block 3x4
C. Back Squat 3x4-6, all three should be tough sets.
D. 3 sets, alternating: Glute ham raise 6reps + band around knee side steps 15/direction + 20 no money drill

Workout 4
A. Tallk Jerk, sets of 5, build as heavy as possible with correct form & timing
B. Jerk 5x3. Start @ 80% and go from there. Rest as needed
C. 3 sets: alternating: Barbell (back squat stylee) Walking Lunges 5/side + handstand hold against wall 45-60sec. rest as needed.
D. Group Metcon

Comment

Comment

Group Workouts for the Week of Sept 10 2018

GROUP CONDITIONING

Monday
"Free Style Fran" Complete 45 reps of thrusters and pull-ups, partitioning the reps any way you'd like. OR, for a modified Burpee Fran, complete: 45 thrusters and 32 burpees.

Tuesday
16min workout.
Minute 1: 4 DB box step overs
Minute 2: 2/4cals bike
Minute 3: 6 DB box step overs
Minute 4: 4/6cals bike
Minute 5: 6 DB box step overs
Minute 6: 6/8cals bike

*go as far as you can in the progression. When you're unable to hit your target # of reps, go back down to Minute 1 and continue to build. You don't get any minutes off.

Wednesday
Every 2mins for 18mins (3 sets):
Min 0-2: 400m run or row
Min 2-4: 30 wall ball
Min 4-6: 15/10 pull-ups

Thursday
4 sets for quality, resting as needed
-50m sled pushes
-50m single arm farmers walk LEFT
-50m single arm farmers walk RIGHT

Friday
FBOMB FRIDAY

Saturday
Every 6mins for 18mins (3 sets)
Row 500/400m + 12/12 single arm KB swings + 40/30/20 push-ups


FOUNDATIONS

Workout 1
A1. Chin-up Training:
4 sets:
Tempo Chin-ups (5sec lowering phase) x 4-6reps
--rest 60-75sec between A1 and A2

A2. Barbell Bench Press
4x4-6reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift. 2x8reps. Rest 90sec
B. Barbell Hip Thust. 3x10-15reps. Rest 60sec
C. Sandbag Carry 1set of 100-200m
D. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Lat Pull Down (with 2sec pause at chest) 8-10reps
Minute 2: Push-ups 5-10 (weighted if able)
Minute 3: Side Plank, LEFT arm down (single leg if able) 30-40sec
Minute 4: Side Plank, RIGHT arm down (single leg if able) 30-40sec

Workout 4
A. Bulgarian Split Squats 3x7 per side. rest 45sec between sides.
B. Single Leg RDL 3x10/side. rest 30sec between sides.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon


TRAINING-GENERAL

Workout 1
A. Deadlift 82-87%x2x3 then 3x2 (add weight, leave 1 rep in the tank)
B. (heavy) Sandbag Squats 3x8-12
C. Group Metcon

Workout 2
A. Bench Press 80-85%x4x4 then 2x2 (add weight, leave 1 rep in the tank)
B. 3 sets: AMRAP pushups (weighted if more than 20) + 10 single arm DB rows/side
C. Group Metcon

Workout 3
A. Single Arm Farmer’s Carry 1x30m/arm followed by Single Arm OH Carry 1x30m/arm
B. Back Squat: build to a 1RM
C. (if time) Bulgarian SS 3x10/leg
D. Group Metcon

Workout 4
A. 4 sets: 5 Reverse Goblet Lunges (L) + 10 Front Step Ups (L) + 5 Reverse Goblet Lunges (R) + 10 Front Step Ups (R)
B. Press + Push Press: 5 strict press directly into AMRAP push press, 3 sets
C. Group Metcon


TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA
B1. Push Press with 3sec lowering phase. 3x6-8, rest 90sec
B2. L-Sit Pull-ups (if able, otherwise, hardest variation possible), 3x3-5reps, rest 60sec
C1. Strict HSPU (from decifit if able/harded variation possible) 4xAMRAP , rest 60sec
C2. Rope Climbs (arms only if able) 4xAMRAP, rest 60-90sec
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x6-8, add a little weight from last week
C. Sandbag Carry. 1xAs far as possible 100m+
D. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP

Wednesday
COMP CLASS
A. 3 sets: Every 6mins:
Part 1: row 400/300m + 8 power cleans + 12 bar facing burpees + 8 power cleans + 12 bar facing burpees
Part 2: 6-12 pull-ups + 6-10 HSPU + Bike 35/22cals + 6-12 pull-ups + 6-10 HSPU

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

Friday
A. Front Squats. 2x5 and 1xAMRAP, all @ 80%
B. Bulgarian Split Squat 2x10/side, rest 30sec between sides.
C. Barbell Hip Thrust. 6x5reps, every 30sec
D. FBOMB
E. 4 sets: 1-arm farmers walk 50m/side

Saturday
A. Ring Muscle-ups. 6x1-3 EMOM (use bands if needed)
B1. Bench Press 3 warm-up sets & work sets: 2x5, 1x5+@80%, rest 75-90s
B2. Fat Grip Pull-ups 6x2-4 (weighted if able), rest 75-90s
C. Heavy Thrusters. 3x6, rest 90sec
D. 4 sets:
25 KB swings (overhead) + 400m run + 25 wall ball
rest 3min between sets
*try to match or even beat last week, but with less rest


POWERLIFTING (4x/Week)

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

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

DAY 3
A. 30-45min of easy mobility
B. Restoration work / broomstick technique / visualization

DAY 4
COMPETITION DAY!


POWERLIFTING (3x/Week)

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

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

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


WEIGHTLIFTING STREAM

Workout 1
A. Snatch technique work: 7x1@80% EMOM
B. Back Squat 3x3@80%
C. Snatch Pull 3x4@95%

Workout 2
A. Clean and Jerk, ramp up to 85%
B. Group Metcon

Workout 3
A. Snatch to max
B. Clean and Jerk to Max

Workout 4
A. Tall Jerk 4x3, build weight up as technique allows
B. Jerk 3x3
C. Front Squat 3x6@75-80%
D. Group Metcon

Comment

Comment

Group Workouts for the Week of Sept 3 2018

GROUP CONDITIONING

Monday
Closed for Labour Day

Tuesday
One Set for time: 750m row + 50 KB Swings.

Wednesday
Strong Man Fun! A. 5x40m heavy farmers walk. Rest 90sec between sets.
B. 35/20cal bike sprint. one set!

Thursday
12min for quality: 5 strict toe to bar + 3 TGU/side + 40 DU

Friday
FBOMB FRIDAY

Saturday
In teams of 2, complete in order, breaking up the reps between partners as needed, but only one partner working at a time:
-40 chin-ups
-80 push-ups
-120 wall ball


FOUNDATIONS

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

B. Group Metcon

Workout 2
A. Back Squat.
WARM-UP SETS: 3x8, res 60sec
WORK SETS: 2x10, rest 90sec
B. Barbell Hip Thrust 3x10-15, rest 60sec.
C. Group Metcon

Workout 3
A. 10mins EMOM:
Chin-ups. 3 reps.
*If able, add a little weight.
B. 3 sets, alternating: Deadbug AMRAP + Push-ups (weighted if able) 4-8reps. No rest between exercises.
C.Group Metcon

Workout 4
A. Sandbag Squats 2x15-20reps, rest 2mins
B. Cross-over Step Downs, 2x15/side, no rest between sides.
C. Pallof Hold, 2x60sec, no rest between sides.
D. Group Metcon


TRAINING-GENERAL

Workout 1
A. Deadlift 4x3 (building to a top set)
B. (heavy) Sandbag Squats 3x10-15
C. Group Metcon

Workout 2
A. Bench Press 5x3 (aim to leave 1-2 reps in the tank on all sets)
B. 3 sets: 10 Incline DB bench + AMRAP tempo ring rows (1ct pause)
C. Group Metcon

Workout 3
A. 2 sets, 45sec rest: 10-12 light sandbag squat 10-12 + 20 KB swings
B. Back Squat 82-87%x2x3 then 3x2 (add weight, leave 1 rep in the tank)
C. Group Metcon

Workout 4
A. Weighted Chin Ups: build to a 3RM for the day
B. 9min EMOM, min 1: Barbell Row 6 reps, min 2: 3-5 chin ups, min 3: 6-10 Ab Wheel
C. Group Metcon


TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA
B1. Push Press with 3sec lowering phase. 3x6-8, rest 90sec
B2. L-Sit Pull-ups (if able, otherwise, hardest variation possible), 3x3-5reps, rest 60sec
C1. Strict HSPU (from decifit if able/harded variation possible) 4x4-6 , rest 60sec
C2. L-Sit Pull-ups 4xAMRAP
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x8@70%
C. Sandbag Carry. 1xAs far as possible 100m+
D. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP

Wednesday
COMP CLASS
A. 3 sets: Every 4mins:
Part 1: Bike 30/20cals + 15 OH Squats
Part 2: 6-12 pull-ups + 15 box jumps (step down) + Row 350/250m
Part 3: 6-10 HSPU + 75 double unders


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

Friday
A. Front Squats. 2x6 and 1xAMRAP, all @ 75%
B. Bulgarian Split Squat 2x10/side, rest 30sec between sides.
C. Barbell Hip Thrust. 6x5reps, every 30sec
D. FBOMB
E. 4 sets: 1-arm farmers walk 50m/side

Saturday
A. Ring Muscle-ups. 6x1-3 EMOM (use bands if needed)
B1. Bench Press 3 warm-up sets & work sets: 2x6, 1x6+@75%, rest 75-90s
B2. Fat Grip Pull-ups 6x2-4 (weighted if able), rest 75-90s
C. Heavy Thrusters. 3x8, rest 90sec
D. 4 sets:
25 KB swings (overhead) + 400m run + 25 wall ball
rest 4min between sets


POWERLIFTING (4x/Week)

DAY 1
A. Squat build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Bench Press 3x5 (ideally a little heavier than last week)
C. Deadlift 85%x2x2

DAY 2
A. Bench Press build to opener + second attempt (top single a little heavier than last week), then 88-91%x3x3
B. (heavy) KB swing 2x20
C. 2 sets, alternating: 5 single arm DB rows + 8-12 Ab Wheel

DAY 3
A. Deadlift build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Pause Below the knee Deadlift (3ct pause) 2x3 (ideally a little heavier than last week)
C. (heavy) Sandbag Squats 2x8-12

DAY 4
A. Bench Press 80%x5x2 (technique practice)
B. 3 sets, alternating: 8 incline DB bench + 15 cable back flies
C. Meadows Rows 2x8
D. Skullcrushers 2x8


POWERLIFTING (3x/Week)

DAY 1
A. Squat build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Bench Press build to opener + second attempt (top single a little heavier than last week), then 88-91%x3x3

DAY 2
A. Deadlift build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Bench Press 3x5 (ideally a little heavier than last week)
C. 2 sets, alternating: 5 single arm DB rows + 8-12 Ab Wheel

DAY 3
A. Bench Press 80%x5x2 (technique practice)
B. Pause Below the knee Deadlift (3ct pause) 2x3 (ideally a little heavier than last week)
C. (heavy) Sandbag Squats 2x8-12


WEIGHTLIFTING STREAM

Workout 1
A. Snatch to max for the day
B. Back Squat. If feeling good, work to 1RM, If not feeling it, then 4x2@85% EMOM
C. Snatch Pull 3x2@120%

Workout 2
A. Clean from block 4x1 @ 85% EMOM
B. OH Squat 2x5
C. Group Metcon

Workout 3
A Snatch technique work from block: 4x1@80-85% EMOM
B. C&J, build to max for the day
C. Back Squat 5x2 EMOM @ 85% then 1x8@70%

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk 3x3 @ 80% +
C. RDL 3x6
D. Group Metcon

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