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Group Workouts for the Week of June 19 2017

Group Conditioning 

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

Foundations

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

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

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

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

 

Training-General

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

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

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

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

 

Training-Competition

TRAINING NOTEs:

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

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

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

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


 

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

Tuesday
Olympic Weightlifting Class with Mylene

Wednesday
Wednesday. Comp Class +

B. As needed:

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

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

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

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

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

 

Powerlifting Team

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

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

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

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

 

Weightlifting Stream

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

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

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

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

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Group Workouts for the Week of June 13th

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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

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

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

 

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting class with Mylene

Wednesday
A. GROUP COMPETITION CLASS
B. As needed:

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

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


Thursday
Off/Recovery Workout/Make-up Workout

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


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

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

Sunday
Off/Recovery Workout/Make-up Workout

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

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Group Workouts for the Week of June 5th 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 

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Group Workouts for the Week of May 29 2017

GROUP CONDITIONING

Monday
A. Prowler Sprints. 4x50m. Heavy!. B. 2x100m sand bag carry.

Tuesday
Every minute on the minute for 18 mins: Minute 1: Bike 10cals/7cals (adjust individually as needed). Minute 2: 15 wall ball (goal=unbroken). Minute 3: 12/8 shuttles.

Wednesday
For time (one set): 70 cal row (or 50cal bike) + 50 single arm DB snatch (50/35) (DB starts above the knee, switch arms as needed) + 30 burpees + 10 pull-ups

Thursday
4 sets: 45sec ring support hold (If needed: sub plank shoulder touches). 15sec transition. 45sec single arm farmers walk LEFT. 15sec transition. 45sec single arm famers walk RIGHT, 15sec rest. 45sec pull-overs (controlled tempo ) (or sub toe to bar). 15sec transition. 45sec double unders. 15sec transition

Friday
FBOMB FRIDAY!

Saturday
A. Assault Bike Max RPM Test. B. 500m row. C. 4min amrap: 4 burpees + 6 ball slams. *Take plenty of rest between sections

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 5. B. Deadlift 2x3 @ today's top weight, rest 2mins between sets. C. Group Metcon

Workout 2
A1. Fat Grip (if possible) Chin-ups 4x3-6 reps, rest 60sec, A2. Bench Press, 4x6-8, rest 60sec B. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. Bulgarian Split Squats (back squat style or dumbbells) 2-3 sets of 6 per leg with a 3sec lowering phase, rest 30-45sec between sides. C. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: AMRAP handstand hold (if you can do over 60sec, do AMRAP shoulder touches at slow tempo) + Pull-ups 3-6 hard reps + goblet style coassack squats 8reps/side. B. (if time) Accumulate 60sec of L-sit (ticked if needed). Rest as necessary to complete this. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 80%x2x5, then 1xAMRAP
B. Double KB Front Squats 3x25
C. Group Metcon

Workouts 2
A. Push Press 80%x2x5, then 1xAMRAP
B. Goblet Reverse Lunges 3x6/6
C. Group Metcon
D. (optional) 2x15 DB Row (1sec pause @ top)

Workout 3
A. Barbell Row 3x6-8
B. Sandbag Carry: 2 heavy trips as far as possible
C. Chin ups 3/2/1 (weighted), then either 10, 20 or 30 reps w/ BW (same target as last week, aim for fewer sets)
D. Group Metcon

Workout 4
A. Pause Squat (5sec pause) 4x3@75%
B. DB Z Press 3x6-8
C. Group Metcon
D. (optional) Heavy KB swing 2x30

 

TRAINING-COMPETITION

Workout 1

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

Workout 2

A. Hang Snatch. 2x3@70%, 2x3@75%, 2x3@80%, 2x2@85%. B. Tempo Back Squat 4x5 with strict [4011] tempo, starting at 78% (build weight where possible) C. Group Metcon. D. (if time): 3x10 Straight Leg RDL

Workout 3

A1. 4 sets: 5-8 Chest to Bar Chin-ups with 2sec pause at top, rest 60-90sec sec Tempo Bench Press 6-8 reps with 3sec lowering phase, rest 90-120sec. B. Group Metcon. C1. Handstand shoulder touches with 3sec pause. AMRAP. rest 90sec C2. Knee tucked front lever holds 4x5sec holds with short reset in between. rest 90sec. D. Straight arm DB pull-overs 3x6-8 reps. Rest 90sec.

Workout 4

A. 5x2 clean from blocks @ 80%. B. Deadlift (6sec lowering phase) 3x3. Start at 75% + 1 set of 10 reps at 70% with normal tempo C. 4 sets: Front Step-up 10/side with 3sec lowering phase (go as heavy as possible without losing form or tempo). Rest 30sec between sets,. D. Single Arm Farmers Walk 2-3 sets of 2 loops of the gym. E. Powel Raise 2-3 sets of 8-12reps.

 

WEIGHTLIFTING STREAM

Monday
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

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

Thursday
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

Friday
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

 

POWERLIFTING TEAM

DAY 1
A. Speed Squat 67.5%x3x5
B. Front Squat 1x8-10 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. Goblet Lunges 50 total reps (aim for only 3 sets total)

DAY 2
A. Bench Press 72.5%x3x8
B. Press 1x8-10 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. Seated DB Press 50 total reps (3 sets)
D. Band Pull a parts 100 reps
OR Group Metcon

DAY 3
A. Deadlift 77.5%x3x3
B. DB Row 2x10-12 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. RDL 3x10
D. KB swings 100 reps

DAY 4
A. Close Grip Bench 70%x3x8
B. Incline DB Bench Press 50 total reps (3 sets)
C. DB Bench Press 50 total reps (3 sets)
D. Pec Flies 100 reps
OR Group Metcon

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Group Workouts for the Week of May 22 2017

Group Conditioning Workouts

Monday
Victoria Day Holday. Today we only have Open Gym hours from: 10:00am to 11:30am

Tuesday
4 sets: 45sec ring support hold (If needed: sub plank shoulder touches). 15sec transition. 45sec box jumps (work on fast cycle time). 15sec transition. 45sec strict toe to bar. 15sec transition. 45sec max push-ups. 15sec transition

Wednesday
Every minute on the minute for 18mins: minute 1: Row 15/10cals, minute 2: 15 ball slams, minute 3: 50 double unders (or 30 or 15 if need to scale reps, or if no doubles: 60 skips with high knees)

Thursday
16mins for quality: 3-6 wall walks (use a range of motion that allows for perfect back position) OR sub: 30-45sec handstand hold + AMRAP tire flips in 30sec + 10-15 sandbag squats +

Friday
FBOMB FRIDAY

Saturday
A. 6 sets: 30sec battling ropes. 30sec rest. 30sec hollow body hold, 30sec rest B. Assault Bike: 4x30sec as hard as possible. rest 2mins. Score = total calories completed accross all sets.

 

Foundations Workouts

Workout 1
A. Back Squat, build to a tough set of 8 B. Sandbag Squat 2-3 sets of 10-15reps C. Group Metcon

Workout 2
A1. Fat Grip (if possible) Chin-ups 4x3-6 reps, rest 60sec, A2. Shoulder Press, 4x6-8, rest 60sec B. Group Metcon

Workout 3
A. 3-4 sets, rest 30-45sec between exercises: High Front Step-up (as high as you can do go while maintaining a 3sec lowering phase) + 2 laps of gym overhead dumbbell carry + 2 laps of gym sandbag carry. B. 2 sets, alternating: single leg RDL 10 reps/side + (if time) cable external rotations (elbow at side) 10-15reps with controlled tempo B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: Tempo Push-ups on Rings + Pull-ups 3-6 hard reps + Hollowbody hold 60sec. B. (if time) 2 sets: handstand hold (60-90sec) or AMRAP handstand shoulder touches + Max L-hold C. Group Metcon

 

Training-General

Workout 1
A. Front Squat 75%x2x5, then 1xAMRAP
B. Double KB Front Squats 2x30
C. Group Metcon

Workouts 2
A. Push Press 75%x2x5, then 1xAMRAP
B. Goblet Reverse Lunges 3x8/8
C. Group Metcon
D. (optional) 2x15 DB Row (1sec pause @ top)

Workout 3
A. Barbell Row 3x8
B. Chin ups 5/3/1 (weighted), then either 10, 20 or 30 reps w/ BW (same target as last week, aim for fewer sets)
C. 2x12 Sandbag Squats
D. Group Metcon

Workout 4
A. Pause Squat (5sec pause) 4-5x3@70%
B. DB Z Press 3x6-8
C. Group Metcon
D. (optional) 2x12 GHR

 

Training-Competition

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

Workout 2
A. Power Snatch as a quick warm-up/technique practice: 5x3 EMOM @50%.
B. Tempo Back Squat 3x6 with strict [5011] tempo, starting at 75% (build weight where possible)
C. Group Metcon.
D. (if time): 3x10 Straight Leg RDL

Workout 3
A1. Chest to Bar Chin-ups with 2sec pause at top, rest 60sec Tempo Bench Press 6-8 reps with 3sec lowering phase, rest 90-120sec.
B. Group Metcon.
C1. Handstand shoulder touches with 3sec pause. AMRAP. rest 90sec
C2. Knee tucked front lever holds 4x5sec holds with short reset in between. rest 90sec.
D. Straight arm DB pull-overs 3x6-8 reps. Rest 90sec.

Workout 4
A. Clean from blocks: 5x4. Rest 90sec.
B. Jerk from Rack: 4x4@80%.
C. Paused Front Squat 4x3 with 4sec pause, as heavy as possible.
D. Heavy Farmers Walk 3x2 gym lengths. (do a couple warm-ups, and then 3 hard sets)
E. High Box Step-ups 2x15/side

 

Powerlifting Team

DAY 1
A. Speed Squat 65%x3x5
B. Front Squat 1x8-10 then 1xAMRAP (use the same weight and go to "failure" rest 60 seconds, then do another set and try to get half as many reps at the first set)
C. Goblet Lunges 40 total reps/leg (get to 40 reps in 3 sets)

DAY 2
A. Bench Press 70%x3x8
B. Press 1x8-10 then 1xAMRAP (use the same weight and go to "failure" rest 60 seconds, then do another set and try to get half as many reps at the first set)
C. Seated DB Press 40 total reps (3 sets)
D. Band Pull a parts 100 reps
OR Group Metcon

DAY 3
A. Deadlift 75%x3x3
B. DB Row 2x10-12 then 1xAMRAP (use the same weight and go to "failure" rest 60 seconds, then do another set and try to get half as many reps at the first set)
C. RDL 3x12
D. KB swings 100 reps

DAY 4
A. Close Grip Bench 70%x3x8
B. Incline DB Bench Press 40 total reps (3 sets)
C. DB Bench Press 40 total reps (3 sets)
D. Pec Flies 100 reps
OR Group Metcon

 

Weightlifting Stream

Workout 1
A. Snatch from blocks 4x3
B. Back Squat, 2x3@85%, then Pause squat 2x5 with 3sec pause in bottom and come up as fast as possible. Start at 75% and adjust from there
C. 4 sets: 6reps RDL + DB press 6-10reps

Workout 2
A. Power Clean + 4 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). 3 sets @ 75% plus.
B. Clean from Block 3x3
C. Back Squat 3x6-8 leaving a couple reps in the tank but with good speed
D. 3 sets, alternating: Glute ham raise 6reps + band around knee side steps 15/direction + 20 no money drill

Workout 4
A. Tall Jerk, sets of 5, build as heavy as possible with correct form & timing over 3 sets.
B. Jerk 5x2@85% every 90sec
C. Barbell OH Walking Lunges 3x6/side. rest as needed.
D. Group Metcon

Comment

Comment

Group Workouts for the Week of May 15 2017

GROUP CONDITIONING

Monday
Team Workout: Row 300/250m + 4 gym lengths of farmers carry. 5 sets each.

Tuesday
12min amrap: 10 burpees + 20 overhead walking lunges (10/10) + 30 double unders

Wednesday
4 sets: 45sec KB Swing + 45sec KB Goblet Squat + 45sec box jumps (step down) + 45sec push-ups.

Thursday
16mins for quality: single arm farmers walk 1.5 laps/side + L-sit on paralettes + AMRAP Push--ups on Rings (or regular push-ups if needed)

Friday
FBOMB FRIDAY!

Saturday
Sleds! 7x25m heavy pushes. Rest approx 2mins between sets.

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 8. B. Deadlift 3x4 @ today's top weight with 4sec lowering phase, rest 90sec between sets. C. Group Metcon

Workout 2
A1. Fat Grip (if possible) Chin-ups 4x3-6 reps, rest 60sec, A2. Shoulder Press, 4x4-6, rest 60sec B. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. Sandbag Squats 2-3 sets of 10-15reps, rest 1.5-2mins. C. Group Metcon

Workout 4
A. 16mins, EMOM: minute 1: Pull-ups 6-10reps, minute 2: ring push-ups AMRAP, minute 3: single arm deadlift 8 reps left arm minute 4: 8reps right arm. B. (If time) 2 sets: poliquin step-ups 20-30 reps/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 72.5%x2x6-8, then 1xAMRAP
B. Double KB Front Squats 2x30
C. Group Metcon

Workouts 2
A. Push Press 72.5%x2x6-8, then 1xAMRAP
B. Goblet Reverse Lunges 3x10/10
C. Group Metcon
D. (optional) 2x12 DB Row (1sec pause @ top)

Workout 3
A. Heavy Barbell Row 3x8
B. Chin ups 3x3 (weighted), then either 10, 20 or 30 reps w/ BW (pick a target and try to get there in as few sets as possible)
C. Sandbag Carry: 1-2 heavy trips as far as possible
D. Group Metcon

Workout 4
A. Pause Squat (5sec pause) 4x4@65%
B. DB Z Press 3x8-10
C. Group Metcon
D. (optional) Heavy KB swing 2x30

 

TRAINING-COMPETITION

Workout 1
A. 5min EMOM: 1-2 stict muscle-ups with controlled tempo (weighted if possible or chin-up negatives if unable). B. AMRAP bar muscle-ups in 5mins OR 4x4-6 knee-to-bar drill. C1. Single Arm Braced Dumbbell Press 3x4-8/side with 3sec lowering phase (don't do more reps on strong side), rest as needed, C2. Straight Arm Dumbbell Pull-Overs 3x6-8 reps with 3sec lowering phase. D. Group MetconE. (if time) cable external rotations with slow tempo 2-3 sets of 10-15.

Workout 2
A. Hang Snatch, build to a tough double, then 2x3 @ 85-90% of that. B. Back Squat 6,2,6,2,6. Try to do a little more than 2-weeks ago. C. Group Metcon.

Workout 3
A. Bench Press 3RM. B. Group Metcon C1. Incline Bench Chest Supported DB Rows with 2sec pause at back position 3x8-10reps + C2. Chest to Bar chin-ups with 2sec pause at top 3x3-6 reps D. 45-60sec of L-Sit on rings.

Workout 4
A. 5x3 clean from blocks @ 75%. B. Deadlift (4sec lowering phase) 3x6. Start at 70% C. 2 sets: Bulgarian Split Squat with 3sec lowering phase 8/8. D. 2 sets of sandbag carries for as long as possible E. Powel Raise 2-3 sets of 8-12reps.

 

POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 2x8 (3sec pause)
B. Squat 90%x1, 95%x1, 97.5%x1 (if feeling good go for a 1RM)
C. Pause Squat (2cnt pause in the bottom) 82.5-85%x2x2

DAY 2
B. Bench Press 90%x1, 95%x1, 97.5%x1 (if feeling good go for a 1RM)
B. Incline DB Bench 2xAMRAP (6-8 rep target)
C. Pull-ups 2xAMRAP (6-8 rep target)
OR Group Metcon

DAY 3
B. Deadlift 90%x1, 95%x1, 97.5%x1 (if feeling good go for a 1RM)
B. Squat 85%x2-3x3
C. Goodmorning OR RDL 2x8

DAY 4
A. Close Grip Bench Press 85%x3x3
B. DB Shoulder Press 2xAMRAP (6-8 rep target)
C. 2 sets, alternating: 8 front raises + 8 DB skullcrushers
OR Group Metcon

 

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 4x6@75-80%

Comment

Comment

Group Workouts for May 8 2017

GROUP CONDITIONING

Monday
5 sets for reps: 20sec AMRAP: heavy thrusters (115-135/85-115). 40sec rest. 20sec assault bike sprint for cals. 40sec rest. 20sec burpees, 40sec rest

Tuesday
6 sets: Every 3mins: 12 DB Hang Power Cleans + 10 box jumps + 200m run. rest in remaining time. Score = total time spend working.

Wednesday
15 mins amrap: 30 double unders (sub 60 singles) + 15 wall ball +10 toe to bar

Thursday
Sleds! A. in 4-5 sets, find heaviest weight you can push for 15m. B. 1x100m continuous sled push 

Friday
FBOMB FRIDAY!

Saturday
A. Sandbag Carry (outside). 2 sets 100m, rest as needed. B. 4 rounds for time: (with medballs or slamballs) 10 squats + 10 medball presses + 30 double unders.

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. Sandbag Squat 2-3 sets of 10-15reps C. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1-3reps. rest 90sec. B. bench press 2-3 sets of 6-8reps C. Group Metcon

Workout 3
A. 3-4 sets, rest 30-45sec between exercises: Crossover Step-up 12reps/side + Bent-over barbell row (1sec pause at top) + cable external rotations (elbow at side) 10-15reps with controlled tempo B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: Tempo Push-ups on Rings + Pull-ups 3-6 hard reps + ab wheel AMRAP. B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 70%x2x8, then 1x10
B. Double KB Front Squats 2x25
C. Group Metcon

Workouts 2
A. Push Press 70%x2x8, then 1x10
B. Goblet Reverse Lunges 3x12/12
C. Group Metcon
D. (optional) 2x10 DB Row (1sec pause @ top)

Workout 3
A. Heavy Barbell Row 3x10
B. Chin ups 3x5 (weighted), 3xAMRAP w/ BW
C. 2x15 Sandbag Squats
D. Group Metcon

Workout 4
A. Pause Squat (5sec pause) 3x5@60%
B. DB Z Press 3x10-12
C. Group Metcon
D. (optional) 2x10 GHR

 

TRAINING-COMPETITION

Workout 1
A. 5min EMOM: 1-2 stict muscle-ups with controlled tempo (weighted if possible). B. 5mins EMOM: 3-6 bar muscle-ups (kipping) OR knee-to-bar drill https://youtu.be/UzIAr_iDi0Q?t=3m20s C1. Single Arm Braced Dumbbell Press 3x8-10/side with 3sec lowering phase (don't do more reps on strong side), rest as needed, C2. Chest to bar chin-ups with pause (weighted if possible) 3x4-6 with pause at top. D. Group MetconE. (if time) cable external rotations with slow tempo 2-3 sets of 10-15.

Workout 2
A. Power Snatch 4@50%, 4@60%, 2x3@70%,2x3@75% rest 90sec. B. Back Squat 5,1,5,1,5. Start at 78% for the set of 5, and 90% for your sets of 1. C. Group Metcon.

Workout 3
A. 5-6 sets: Bench Press 2-4 reps @ 85-90% + fat grip chin-ups 3-5 reps (can be weighted if able). B. Group Metcon C1. Incline Bench Chest Supported DB Rows with 2sec pause at back position 3x8-10reps + C2. Straight Arm Dumbbell Pull-Overs 3x6-8 reps with 3sec lowering phase. D. 45-60sec of L-Sit on rings.

Workout 4
A. 5 sets every 90sec: 2 Hang Clean and 1 Jerk @ 70% (technique practice) B. Paused Front Squat. C. OH Squat 2x6. D. Heavy Farmers Walk 3x2 gym lengths. (do a couple warm-ups, and then 3 hard sets) E. High Box Step-ups 2x15/side (with 3sec lowering phase)


POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 2x10 (3sec pause)
B. Squat 95%x1, 90%x2x2
C. Pause Squat (2cnt pause in the bottom) 80-82.5%x2x3, 75%x1x5

DAY 2
A. Bench Press 90%x2, 95%x1, 97.5%x1, 85%x5
B. Incline DB Bench 3xAMRAP (6-8 rep target)
C. Pull-ups 3xAMRAP (6-8 rep target)
OR Group Metcon

DAY 3
A. Deadlift 95%x1, 90%x2x2
B. Squat 82.5%x2x5
C. Goodmorning OR RDL 2x8

DAY 4
A. Close Grip Bench Press 80%x4x4
B. DB Shoulder Press 3xAMRAP (6-8 rep target)
C. 3 sets, alternating: 10 front raises + 10 DB skullcrushers
OR Group Metcon

 

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

Comment

Comment

Group Workouts for the Week of May 1 2017

GROUP CONDITIONING

Monday
300 reps. 1min on, 30sec off. Keep going until you achieve 300 total reps. 20min-cut-off. Minute 1: Rowing (cals). Minute 2: burpees Minute 3: Dumbbell Hang Snatch (55/35) (alternate sides as you see fit)

Tuesday
"Beach Muscles" Partner Workout. 22min AMRAP: Each partner completes: 4 strict chin-ups (palms toward you) + 6 strict toe to bar + 8 push-ups + 12 goblet squats. *comp athletes add 4 ring dips after the toe to bar

Wednesday
Team workout: 7 sets each: 15 ball slams + 4 gym lengths (or 2 laps) farmers walk with DBs or KBs.

Thursday
16mins for quality: 24 plank touches (12/12) + 1 lap heavy farmers walk + 6-10 HSPU

Friday
FBOMB FRIDAY!

Saturday
3 sets for time: 400m run + 25 ball slams + 20 push-ups
(Comp Group: do 15 OH Squats @ 95/65 instead of ball slams)

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 3. B. Deadlift 4x1 @ today's top weight, rest 90sec between sets. C. Group Metcon

Workout 2
A. Find single arm 1/2 kneeling (i.e. kneeling lunge stance) DB Press 6RM on each side. B1. Shoulder Press, 3x4-6, rest 60-90sec, B2. Chin-ups 4-6reps, rest 60-90sec. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. Sandbag Squats 2-3 sets of 10-15reps, rest 1.5-2mins. C. Group Metcon

Workout 4
A. 16mins, EMOM: minute 1: Fat Grip Chin-ups 3-6 reps, minute 2: single arm deadlift 10 reps left arm 3: 10 reps right arm. 4: Plank forward touches for 30sec. B. (if time) 2 sets: poliquin step-ups 20-30 reps/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 65%x2x8, then 1x10
B. Double KB Front Squats 2x25
C. Group Metcon

Workouts 2
A. Push Press 65%x2x8, then 1x10
B. Goblet Reverse Lunges 3x12/12
C. Group Metcon
D. (optional) Tempo Ring Rows: 2 sets for quality

Workout 3
A. Heavy Barbell Row 3x10
B. Chin ups 5/4/3 (weighted), 3xAMRAP w/ BW
C. Sandbag Carry: 1-2 heavy trips as far as possible
D. Group Metcon

Workout 4
A. Pause Squat (5sec pause) 3x5@55%
B. DB Z Press 3x10-12
C. Group Metcon
D. (optional) Heavy KB swing 2x25

 

TRAINING-COMPETITION

Workout 1
A. 5min EMOM: 1-2 muscle-ups with as slow as concentric phase as possible.
B. 5mins EMOM: 3-6 bar muscle-ups (kipping) OR knee-to-bar drill
C1. Single Arm Braced Dumbbell Press 3x8-10/side with 3sec lowering phase (don't do more reps on strong side), rest as needed,
C2. Chest to bar chin-ups with pause (weighted if possible) 3x4-6 with pause at top.
D. Group Metcon
E. (if time) cable external rotations with slow tempo 2-3 sets of 10-15.
 

Workout 2
A. Hang Snatch + Full Snatch 2@50%, 2@60%, 2@70%, 2x2@75% 2x2@80%, 2x2@85%
B. Back Squat 6, 2, 6, 2, 6, (5 total sets. First set of 6 should be at approx 80%. Subsequent sets of 6 should aim to be slightly heavier if possible. Sets of 2 should start at 85-88%, and build if possible)
C. Group Metcon

Workout 3
A. 5-6 sets: Bench Press 1-2 reps @ 85-90% + fat grip chin-ups 3-5 reps (can be weighted if able).
B. Group Metcon
C1. Incline Bench Chest Supported DB Rows with 2sec pause at back position 8-10reps
C2. Straight Arm Dumbbell Pull-Overs 6-8 reps with 3sec lowering phase.
D. 45-60sec of L-Sit on rings.

Workout 4
A. 5 sets, every 90sec: hang clean + clean + jerk @ 75% (technique practice)
B. Deadlift (4sec lowering phase) 3x5. Start at 70% |
C. 2 sets: Bulgarian Split Squat with 3sec lowering phase 8/8.
D. 2 sets of sandbag carries for as long as possible
E. Powel Raise 2-3 sets of 8-12reps.

 

POWERLIFTING TEAM

 DAY 1
A. Pause Goblet Squat 2x10 (3sec pause)
B. Squat 90%x2x2, 85%x2x3
C. Pause Squat (2cnt pause in the bottom) 80%x2x3, 75%x1x5

DAY 2
A. Bench Press 95%x1, 90%x2x2, 85%x2x3
B. Incline DB Bench 3xAMRAP (8-10 rep target)
C. Pull-ups 3xAMRAP (8-10 rep target)
OR Group Metcon

DAY 3
A. Deadlift 95%x1, 90%x2, 85%x3
B. Squat 77.5-82.5%x2x5
C. Goodmorning OR RDL 3x10

DAY 4
A. Close Grip Bench Press 77.5-80%x5x5
B. DB Shoulder Press 3xAMRAP (8-10 rep target)
C. 3 sets, alternating: 12 front raises + 12 DB skullcrushers
OR Group Metcon

 

WEIGHTLIFTING STREAM

 Workout 1
A. Snatch to max for the day, the drop to 85% for 2x2
B. Back Squat 3x4-6 reps leaving 1-2reps in the tank
C. Ab wheel roll outs 3xmax reps.

Workout 2
A. Clean from block 3x2@80%
B. OH Squat, Build to a tough set of 2 with 3sec pause at bottom
C. Group Metcon

Workout 3
A. Snatch technique practice 4x1@85%
B. Clean and Jerk, build to max for the day. Then 2x1@85%
C. Front Squat, build to a tough tripple

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk 5x1
C. RDL 3x8
D. Group Metcon

Comment

Comment

Group Workouts for the Week of April 24 2017

GROUP CONDITIONING WORKOUTS

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

 

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts of the Week of April 17 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING TEAM

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

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

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

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

Comment

Comment

Group Workouts of the Week of April 10 2017

GROUP CONDITIONING 

Monday
Sleds!! 10x15m + 1x50m

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

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

Thursday
FBOMB THURSDAY!

Friday
GOOD FRIDAY WORKOUT!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of April 2 2017

GROUP CONDITIONING 

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of March 27 2017

GROUP CONDITIONING 

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

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

TRAINING-COMPETITION

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

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

(Recovery Week)

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

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

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

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

Comment

Comment

Group Workouts for the Week of March 20 2017

GROUP CONDITIONING 

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

Comment

Comment

Group Workouts for the Week of March 13 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

Workout 3
A. Snatch. 2x1@90%. 2x2-3@85%
B. Clean and Jerk build to a max double
C. Front Squat 6x2 @ 85% every 2min
D. Front Squat with Pause Just Above Paralell 2x3 (2sec pause)

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

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Group Workouts for the Week of March 6 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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

 

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

Workout 3
A. Snatch. Build to a 2RM
B. Clean and Jerk 2x1 @ 80%, 2x1@85% 2x1@90%, 2x1@90-95%
C. Front Squat 3x2
D. Front Squat with Pause Just Above Paralell 2x3 (2sec pause)

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

Comment

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Group Workouts for the Week of Feb 27 2017

GROUP CONDITIONING WORKOUTS

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS 

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

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

 

TRAINING-COMP

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 

 

POWERLIFTING TEAM

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

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

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

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

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Group Workouts for the Week of Feb 20 2017

GROUP CONDITIONING

Monday
FAMILY DAY

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

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

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

Friday
FBOMB FRIDAYS!

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

 

FOUNDATIONS

Workout 1

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

Workout 2

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

Workout 3

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

Workout 4

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

 

 

POWERLIFTING TEAM

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

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3sec pause) 70%x3x3
C. Military Press 75/80/85%x6

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

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Group Workouts for the Week of Feb 13 2017

WARM-UP

In a group!

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

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

 

WEIGHTLIFTING STREAM

Workout 1

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

Workout 2

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

Workout 3

A. Snatch. Build to a 3RM. Then 2x2 @ that weight
B. Clean and Jerk 6x1 EMOM @ 80-85%.
C. Tempo Front Squat 4x4 with 5sec lowering phase.
D. Heavy DB Holds, 2x40-60sec, rest 90sec

Workout 4

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

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Group Workouts for the Week of Feb 6th 2017

WARM-UP

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

 

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

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

 

TRAINING-COMPETITION

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

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

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

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

 

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

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