Comment

Group Workouts for the Week of May 20 2019

GROUP CONDITIONING

Monday
Victoria Day

Tuesday
5 rounds: 200m run, 21 KBS, 8 pull ups

Wednesday
5 sets:
30sec shuttles, 30sec rest
30sec burpees, 30sec rest
30sec row, 30sec rest.
Score your reps/cals.

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: Sandbag Carry (or sub double KB front rack carry)
min 2: Reverse Sled Drag
min 3: AMRAP Push-ups

Friday
FBOMB FRIDAY!

Saturday
Prowler Sleds:
5x10m as warm-up, then:
5x50m, heavy efforts.. rest as needed

FOUNDATIONS

Workout 1
A. Back Squat . 5 sets of 6, rest 90sec. Start light and build to a final set that feels like 8.5-9/10
B. 2 sets, no rest:
-adductor side plank x ALAP
-normal side plank x ALAP
C. Group Metcon

Workout 2
A. 2 sets:
-Back Flys with Band with 5sec pause at back, AMRAP to fatigue
-Empty bar Bench press x 10reps
B. 4 sets:
Minute 1: Paused Bench press, 3 reps
Minute 2: Pull-ups x 3-5
Minute 3: rest
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: double KB front rack split squats. 10x RIGHT
Minute 2: 30sec Pallof Hold RIGHT
Minute 3: double KB front rack split squats. 10x LEFT
Minute 4: 30sec Pallof Hold LEFT
B. Sandbag Squats x 10-15, rest as needed
C. Group Metcon

Workout 4
A. 4 sets, rest 30 sec between exercises:
-Filly Press RIGHT x 8-10
-1-arm lat pull down RIGHT x8-10
-Filly Press LEFT x 8-10
-1-arm lat pull down LEFT x8-10
B. Group Metcon

TRAINING-GENERAL

Workout 1
Workout 1
A. 3-4 sets:
- Single Arm Front Rack Carry 20m/arm
- 30sec Ring Plank
- Side Step Ups 10/leg
- 10 Band Face Pull
- 2 Skin the Cat
- Row 300/250m
B. Group Metcon

Workout 2
A. 4 sets:
- 45-60sec barbell on knees ankle stretch
- 3ct Pause Squat 5 reps (55-65%)
- Sandbag Carry 40-80m (go heavy)
- Front Step Ups 10/leg
B. Group Metcon

Workout 3
A. 3-4 sets:
- Seated Landmine Press 10/side
- 4-8 Strict Chin ups (3ct lowering)
- Standing Single Arm Kettlebell Press 10/side
- AMRAP Ring Row (1ct pause)
B. Group Metcon

Workout 4
A. 4 sets:
- Double KB Front Rack Reverse Lunge 10/side
- Lateral Band Walks 10 steps/side
- 3ct Pause Deadlift (below knees) 5 reps (55-65%)
B. Group Metcon

TRAINING-COMPETITION

Monday
5 sets, rest 60-90s between sets:
A1. Barbell Shoulder Press. 2-46reps
A2. Chinese Row with 2sec pause at top, 6-8reps (must feel this in lats and between shoulder blades)

B. 4 sets, resting as needed:
-wide grip lat pull down, 2-sec puase at chest, 10-15reps
-strict HSPU x 4-6 (adjust height/depth so you fall into the correct rep range)

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts 5@75%, 3@80%, 2x2@85%

C. 2-3 sets, minimal rest:
-Deadbug 60sec
-1-leg RDL with KB in opposite hand 10-15

Wednesday
COMP CLASS

A.
3 sets:
AMRAP Thrusters in 60sec @ last week's 5RM load.
rest 2min between sets

--rest 5min--

B.
6 sets:
2.5min AMRAP, complete:
-6 snatches (from floor, catch in power or any style) 95/65
-6 OH Squat
-6 bar facing burpees
-6 toe to bar
-AMRAP Row cals in remaining time,
1.5m rest

Thursday
Recovery
2-3x
-5mins Bike @ 70%
-15 front scale Right
-15 front scale Left
-60sec glute mini-band side-shuffles
-5mins Row @ 70%
-mixed rack (one at shoulder, one overhead) KB carry. 40-60m per side.
-1min front plank on rings

Friday
A. Back Squats 2x6

B. 3 sets:
-double KB front rack Bulgarian Split Squats x8-10
-L-Sit on Paralletes, as long as possible

C. Group Metcon

Saturday
A. Shoulder Prep: 3x
-half kneeling bottoms-up KB Press x 10-15/side
-back flys with band to failure with 3sec pause at back

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) 6x2 reps
-Option 2: (if you can't do them but are close) 8x1 with band
-Option 3: Kipping Chest to Bar PU. 5x2-3.

C. 3 sets, rest as needed:
Bench Press. 6reps
Strict Chin-ups (weighted if able) 5-7reps
*increase load slightly from last week if able
D. 2 repeats of 3 sets:
-6 push press 135/95/75
-6 front squat (same weight)
-Row 500m
--rest 5min between sets and aim to match your performance on set 2.

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 80%x6x5
C. Paused CG Bench (half handwidth closer) 75%x3x5

DAY 2
A. 3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 10 no money drill + 20sec Pallof Press Hold/side
B. Bench Press 80%x4, 85%x3x4, 70%xAMRAP (leave 1-2 in the tank)
C. Squat 80%x6x2
D. Barbell Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 split stance deadlift/leg
B. Deadlift 80%x6x5
C. 2-3 sets: 10m MAX weighted carry (use yoke if able, farmers if space is limited) + Banded Deadbugs 30sec

DAY 4
A. Incline Bench: build to a top set of 4 then 3x2-3 at same weight
B. 2-4" Block Pull 85%x6x2
C. 3 sets, alternating: 10-12 hammer curls + 10-12 skullcrushers

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 80%x4-5x5
C. Bench Press 85%x3x4, 70%xAMRAP (leave 1-2 in the tank)

DAY 2
A. Deadlift 80%x4-5x5
C. Paused CG Bench (half handwidth closer) 75%x3x5
C. Barbell Row 3x8

DAY 3
A. Incline Bench: build to a top set of 4 then 2x2-3 at same weight
B. Squat 80%x4x2
C. 2-3 sets: 10m MAX weighted carry (use yoke if able, farmers if space is limited) + Banded Deadbugs 30sec

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of May 13 2019

GROUP CONDITIONING

Monday
5 sets of KB swings: 30sec on, 30sec off
5 sets of: Pallof Hold 30sec RIGHT/30sec LEFT (no rest between sides, if needed rest in minute 3 of this int)
5 sets of: Battling Ropes 30sec on, 30sec off

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

Wednesday
1 round for time:
10 rounds of 4 shuttles and 2 burpees,
then Row 1000m,
then 60/40cals on assault bike. 16 minute cut-off

Thursday
5 sets:
30sec: wall walks for quality [sub=push-ups or HS Holds]
30sec low bear crawl
60sec double unders
60sec rest

Friday
FBOMB FRIDAY!

Saturday
In teams of two, complete 5 sets each:
parnter 1: row 300/250m
partner 2: row 300/250m
partner 1: run 200m
partner 2, run 200m
*If unable to run, sub: bike 18/10cal

FOUNDATIONS

Workout 1
A. Back Squat. 2-3 warm-ups sets, then 3x8 hard sets, rest 90sec
B. Heavy KB Swings. 4x30sec work, 30sec rest.
C. Group Metcon

Workout 2
*for part A and B: try to beat performance from 2 weeks ago

A. 3 sets, rest 30sec between exercises:
-Barbell Bench Press 6-8reps
-Chest supported DB Row 7-10reps
-hollow body hold ALAP

B. 4min AMRAP for quality:
-4 ring rows
-4 push-ups

C. Group Metcon

Workout 3
A. Deadlift. 5 sets of 6. rest 90sec. Start light and build up to a final set that feels like 8.5/10
B. 3 sets, minimal rest:
-1-leg RDL x 10/side
-Deadbug x ALAP

Workout 4
A. 4 sets:
Minute 1: Chin-ups x 5-7reps
Minute 2: Seated DB Press x 8-12
Minute 3: AMRAP Pike-ups on Rower
Minute 4: rest

B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets, alternating: Split Stance Deadlift 10/leg + Pallof Press Hold 30sec/side
B. Deadlift: build to a 2RM for the day then 3-4x1 at that weight
C. Group Metcon

Workout 2
A. Bench Press build to a 3RM for the day then 3x1-2 at that weight
B. Superset: Incline DB Bench 3x6-8 + DB Batwing Row 3x6-8
C. Group Metcon

Workout 3
A. Squat Variation of Choice (front or back) build to a 2RM for the day then 3-4x1 at that weight
B. 2-3 sets, alternating: Bulgarian SS (barbell loaded if able) 6-8/leg + Glute Bridge March 10/side (2sec hold)
C. Group Metcon

Workout 4
A. Strict Press 3x4
B. 2-3 sets, alternating: Half Kneeling DB Press 6-8/arm + Weighted Chin Ups 4-6
C. Group Metcon

TRAINING-COMPETITION

Monday
5 sets, rest 60-90s between sets:
A1. Barbell Shoulder Press. 4-6reps
A2. Chinese Row with 2sec pause at top, 6-8reps (must feel this in lats and between shoulder blades)

B. 4 sets, minimal rest:
-Sandbag Press, 10-15reps (use heavy slam ball if sandbags are too heavy)
-wide grip lat pull down, 2-sec puase at chest, 10-15reps
-Palloff Hold, 30sec per side

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts 2x4-6@80%. leave 1-2 reps on the table

C. 2-3 sets, minimal rest:
-Deadbug 60sec
-1-leg RDL with KB in opposite hand 10-15

Wednesday
COMP CLASS

A.
In 7-mins, build to a 5RM thruster.

--rest 5min--

B.
7 sets:
3min AMRAP:
-6-10 chest to bar PU
-10 power cleans
-20 wall ball
-AMRAP cals rower
-2min rest

Thursday
Recovery
2-3x
-5mins Bike @ 70%
-15 front scale Right
-15 front scale Left
-60sec glute mini-band side-shuffles
-5mins Row @ 70%
-mixed rack (one at shoulder, one overhead) KB carry. 40-60m per side.
-1min front plank on rings

Friday
A. Back Squats 3x6-8

B. 3 sets:
-double KB front rack Bulgarian Split Squats x8-10
-L-Sit on Paralletes, as long as possible

C. Group Metcon

Saturday
A. Shoulder Prep: 3x
-half kneeling bottoms-up KB Press x 10-15/side
-back flys with band to failure with 3sec pause at back

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) 6x2 reps
-Option 2: (if you can't do them but are close) 8x1 with band
-Option 3: Kipping Chest to Bar PU. 5x2-3.

C. 4 sets, rest as needed:
Bench Press. 6-8reps
Strict Chin-ups (weighted if able) 5-8reps
*increase load slightly from last week

D. KB sings (a bit heavier than normal):
5x 30sec work. 30sec rest

E. 20min at steady pace:
1500m row
60m OH double KB carry
10 strict toe to bar
25 goblet squats (55/35)

POWERLIFTING (4x/week)

DAY 1
2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 80%x6x4
C. Paused CG Bench (half handwidth closer) 70%x4x6

DAY 2
3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 10 no money drill + 20sec Pallof Press Hold/side
B. Bench Press 75%x5, 80%x3x5, 70%xAMRAP (leave 2-3 in the tank)
C. Squat 80%x6x2
C. Barbell Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 split stance deadlift/leg
B. Deadlift 80%x6x4
C. 2-3 sets: 10m MAX weighted carry (use yoke if able, farmers if space is limited) + Banded Deadbugs 30sec

DAY 4
A. Incline Bench 4x3-4 (use last week's 5RM weight)
B. 2-4" Block Pull 85%x6x2
C. 3 sets, alternating: 10-12 hammer curls + 10-12 skullcrushers

POWERLIFTING (3x/week)

DAY 1
2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 80%x4-5x4
B. Bench Press 80%x3x5, 70%xAMRAP (leave 2-3 in the tank)

DAY 2
A. Deadlift 80%x4-5x4
C. Paused CG Bench (half handwidth closer) 70%x4x6
C. Barbell Row 3x8

DAY 3
A. Incline Bench 4x3-4 (use last week's 5RM weight)
B. Squat 80%x4x2
C. 2-3 sets: 10m MAX weighted carry (use yoke if able, farmers if space is limited) + Banded Deadbugs 30sec

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, buld to a tough set of 2, then 5x1@90%

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 May 6 2019

GROUP CONDITIONING

Monday
5 sets:
40sec battling ropes, rest 20sec
40sec rowing, 20sec rest,
40sec low bear crawl (knees as close to floor as possible with good core control, 20sec rest.

Tuesday
15mins or as long as you can before falling off the pace.
EMOM:
4 DB Hang Power Cleans
4 DB Front Squats
4 DB Thrusters
*pick a weight that's challenging but that allows you to complete at least 8 sets.

Wednesday
EMOM: 6 sets:
Min 1: 40sec KB Swings
Min 2: 40sec barbell lateral hops
Min 3: 40sec row

Thursday
5 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: Forward Sled Drag
min 2: Bike
min 3: hollow body hold or deadbug

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

Workout 1
A. Back Squat . 5 sets of 8, rest 90sec. Start light and build to a final set that feels like 8.5-9/10
B. 2 sets, no rest:
-adductor side plank x ALAP
-normal side plank x ALAP

Workout 2
A. 2 sets:
-Back Flys with Band with 5sec pause at back, AMRAP to fatigue
-Empty bar Bench press x 10reps

B. 4 sets:
Minute 1: Paused Bench press, 4 reps
Minute 2: Pull-ups x 4-6
Minute 3: rest

C. Group Metcon


Workout 3
A. 3 sets:
Minute 1: double KB front rack split squats. 10x RIGHT
Minute 2: 30sec Pallof Hold RIGHT
Minute 3: double KB front rack split squats. 10x LEFT
Minute 4: 30sec Pallof Hold LEFT
B. Sandbag Carry. 2x80-120m., rest as needed
C. Group Metcon

Workout 4
A. 4 sets, rest 30 sec between exercises:
-Filly Press RIGHT x 8-10
-1-arm lat pull down RIGHT x8-10
-Filly Press LEFT x 8-10
-1-arm lat pull down LEFT x8-10

B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets, alternating: Kickstand Deadlift 10/leg + Pallof Press Hold 30sec/side
B. Deadlift: build to a 4RM for the day then 3x2-3 at that weight
C. Group Metcon

Workout 2
A. Bench Press build to a 4RM for the day then 3x2-3 at that weight
B. Superset: Incline DB Bench 3x8-10 + DB Batwing Row 3x8-10
C. Group Metcon

Workout 3
A. Squat Variation of Choice (front or back) build to a 4RM for the day then 3x2-3 at that weight
B. 2-3 sets, alternating: Bulgarian SS (babrell loaded if able) 8-10/leg + Glute Bridge March 10/side (2sec hold)
C. Group Metcon

Workout 4
A. Strict Press 3x6
B. 2-3 sets, alternating: Half Kneeling DB Press 8-10/arm + L-sit Chin Ups 4-8
C. Group Metcon

TRAINING-COMPETITION

Monday
4 sets, rest 60-90s between sets:
A1. Barbell Shoulder Press. 6-8reps
A2. Chinese Row with 2sec pause at top, 6-8reps (must feel this in lats and between shoulder blades)

B. 4 sets, minimal rest:
-Sandbag Press, 10-15reps (use heavy slam ball if sandbags are too heavy)
-wide grip lat pull down, 2-sec puase at chest, 10-15reps
-Palloff Hold, 30sec per side

C. Group Metcon


Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts 2x6-8@75%

C. 2-3 sets, minimal rest:
-Deadbug 60sec
-1-leg RDL with KB in opposite hand 10-15

Wednesday
COMP CLASS

A.
5 sets, every 6mins
-15 power cleans
-18 wall ball
-24/18 cal row
*goal is for PC and WB to be unbroken.

Thursday
Rest or Recovery
2-3x
-5mins Bike @ 70%
-15 front scale Right
-15 front scale Left
-60sec glute mini-band side-shuffles
-5mins Row @ 70%
-mixed rack (one at shoulder, one overhead) KB carry. 40-60m per side.
-1min front plank on rings

Friday
A. Back Squats 3x6-8
*increase load slightly from last week

B. 3 sets:
-double KB front rack Bulgarian Split Squats x8-10
-L-Sit on Paralletes, as long as possible

C. Group Metcon

Saturday
A. Shoulder Prep: 3x
-half kneeling bottoms-up KB Press x 10-15/side
-back flys with band to failure with 3sec pause at back

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) 6x2 reps
-Option 2: (if you can't do them but are close) 8x1 with band
-Option 3: Kipping Chest to Bar PU. 5x2-3.

C. 4 sets, rest as needed:
Bench Press. 6-8reps
Strict Chin-ups (weighted if able) 5-8reps
*increase load slightly from last week

D. 20min ARAMP:
500m row
40m SB walk/carry
20m low bear crawl (knees as close to floor as possible, controlled core position)

POWERLIFTING (4x/week)

DAY 1
2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 77.5-80%x4x6
C. CG Bench (half handwidth closer) 75-77.5%x3x6

DAY 2
3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 20-30sec star side plank/side + 10 DB cuban clean
B. Bench Press 77.5-80%x4x6
C. Front Squat 3x5 (leaving 2-3 reps in the tank)
C. Barbell Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 kickstand deadlift/leg
B. Deadlift 77.5-80%x3x6
C. 2-3 sets: 10m MAX weighted carry (use yoke if able, farmers if space is limited) + Banded Deadbugs 30sec

DAY 4
A. Incline Bench: build to a top set of 5 then 3x3-4 at same weight
B. 2-4" Block Pull 80-82.5%x3x6
C. 3 sets, alternating: 8-10 barbell curls + 8-10 tricep pushdowns

POWERLIFTING (3x/week)

DAY 1
2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 77.5-80%x4x6
C. Bench Press 77.5-80%x3x6

DAY 2
A. Deadlift 77.5-80%x3x6
B. CG Bench (half handwidth closer) 75-77.5%x3x6
C. Barbell Row 3x8

DAY 3
A. Incline Bench: build to a top set of 5 then 3x3-4 at same weight
B. Front Squat 3x5 (leaving 2-3 reps in the tank)
C. 2 sets: 10m MAX weighted carry (use yoke if able, farmers if space is limited) + Banded Deadbugs 30sec

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 + Paused Squat 3x3 with 5sec pause

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 April 29 2019

GROUP CONDITIONING

Monday
-4 sets: (4min): Row 3:30, take last 30sec as rest
-4 sets (4min): pallof Hold, switch sides every 30sec.
-4 sets: (4min): Bike 3:30, take last 30sec as rest
-4 sets (4min): alternate: 30sec double KB front rack carry, 30sec front plank

Tuesday
10min AMRAP:
-50/30/15 double unders
-5 per side: [1 Dumbbell Hang Snatch + 2 Alternating Reverse Overhead Lunges]
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Wednesday
In teams of 2 with one partner working, complete:
3mins AMRAP strict chin-ups
3mins AMRAP push-ups
3mins AMRAP goblet squats
3mins AMRAP toe to bar

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

Friday
FBOMB FRIDAY!

Saturday
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. Back Squat. 2-3 warm-ups sets, then 2x10 heavy sets. rest 2mins
B. Heavy KB Swings. 4x30sec work, 30sec rest.
C. Group Metcon

Workout 2
A. 3 sets, rest 30sec between exercises:
-Barbell Bench Press 6-8reps
-Chest supported Row 7-10reps
-hollow body hold ALAP
B. 4min AMRAP for quality:
-4 ring rows
-4 push-ups
C. Group Metcon

Workout 3
A. Deadlift. 5 sets of 8. rest 90sec. Start light and build up to a final set that feels like 8.5/10
B. 3 sets, minimal rest:
-1-leg RDL x 10/side
-Deadbug x ALAP

Workout 4
A. 4 sets:
Minute 1: Chin-ups x 4-6reps
Minute 2: Seated DB Press x 8-12
Minute 3: Rest
B. Pike-ups on Rower (feet on seat) 2xAMRAP, rest 60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 6min EMOM
min 1: 10 goblet front step ups (left leg)
min 2: 10 goblet front step ups (right leg)
min 3: 30sec band resisted deadbug
B. Deadlift: build to a 5RM for the day then 3x3-4 at that weight
C. Group Metcon

Workout 2
A. Bench Press build to a 5RM (no pause) for the day then 3x2-3 at that weight (with 2ct pause)
B. Superset: Incline DB Bench (3sec lowering) 3x10 + DB Batwing Row 3x10
C. Group Metcon

Workout 3
A. Squat Variation of Choice (front or back) build to a 5RM for the day then 3x3-4 at that weight
B. 2-3 sets, alternating: Bulgarian SS 10/leg + Single Leg Glute Bridge 10/side (3sec hold)
C. Group Metcon

Workout 4
A. Strict Press 3x8
B. 2-3 sets, alternating: Half Kneeling DB Press 10-12/arm + Chin Ups 8-10 (weighted if needed)
C. Group Metcon

TRAINING-COMPETITION

Monday
4 sets, rest 60-90s between sets:
A1. Barbell Shoulder Press. 6-8reps
A2. Chinese Row with 2sec pause at top, 6-8reps (must feel this in lats and between shoulder blades)

B. 3 sets, minimal rest:
-Sandbag Press, 10-15reps (use heavy slam ball if sandbags are too heavy)
-Palloff Hold, 30sec per side
-wide grip lat pull down, 2-sec puase at chest, 10-15reps

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts 2x5@70%

C. 2 sets, minimal rest:
-Deadbug 60sec
-1-leg RDL with KB in opposite hand 10-15

Wednesday
COMP CLASS

A.
4 sets:
60-sec of unbroken wall ball
60sec rest
60sec of unbroken power cleans
60sec rest

--rest 5min--

B.
6 sets, every 3mins:
-6 chest to bar PU
-6 snatch (from floor) 95/65
-6 OH Squat
-6 bar facing burpees
-30 double unders


Thursday
Recovery
2-3x
-5mins Bike @ 70%
-15 front scale Right
-15 front scale Left
-60sec glute mini-band side-shuffles
-5mins Row @ 70%
-mixed rack (one at shoulder, one overhead) KB carry. 40-60m per side.
-1min front plank on rings

Friday
A. Back Squats 3x6-8, rest 2-2.5m

B. 3 sets:
-double KB front rack Bulgarian Split Squats x8-10
-L-Sit on Paralletes, as long as possible

C. Group Metcon

Saturday
A. Shoulder Prep: 3x
-half kneeling bottoms-up KB Press x 10-15/side
-back flys with band to failure with 3sec pause at back

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) 6x2 reps
-Option 2: (if you can't do them but are close) 8x1 with band
-Option 3: Kipping Chest to Bar PU. 5x2-3.

C. 4 sets, rest as needed:
Bench Press. 6-8reps
Strict Chin-ups (weighted if able) 5-8reps

D.
5 sets:
60sec wall ball
60sec rest
*your score is your lowest set, so goal is even pacing.


E. KB sings (a bit heavier than normal):
5x 30sec work. 30sec rest

F. 20min ARAMP:
1000m row
100 double unders
20 evenly paced toe to bar

POWERLIFTING (4x/week)

DAY 1
2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 80%x2x5, 1xAMRAP (stop 1-2 reps shy of failure)
C. Pin Press (bench w/ safety pins stopping bar 1" above chest) 77.5-80%x3x5

DAY 2
3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 20-30sec star side plank/side + 10 DB cuban clean
B. Bench Press 80%x2x5, 1xAMRAP (stop 1-2 reps shy of failure)
C. Front Squat 3x6 (leaving 1-3 reps in the tank)
D. 1 Arm DB Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 kickstand deadlift/leg
B. Deadlift 80%x3x5
C. 2-3 sets: 10m MAX weighted carry (use yoke if able, farmers if space is limited) + Banded Deadbugs 30sec

DAY 4
A. Incline Bench 5x4-5 (use last week's 6RM weight)
B. Pause Below Knee Deadlift 70-75%x3x4
C. 4 sets, alternating: 8-10 barbell curls + 8-10 tricep pushdowns

POWERLIFTING (3x/week)

DAY 1
2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 80%x2x5, 1xAMRAP (stop 1-2 reps shy of failure)
C. Bench Press 80%x2x5, 1xAMRAP (stop 1-2 reps shy of failure)

DAY 2
A. Deadlift 80%x3x5
B. Pin Press (bench w/ safety pins stopping bar 1" above chest) 77.5-80%x3x5
C. 1 Arm DB Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 kickstand deadlift/leg
B. Incline Bench 4x4-5 (use last week's 6RM weight)
C. Front Squat 3x6 (leaving 1-3 reps in the tank)
D. Banded Deadbugs 2x30sec

WEIGHTLIFTING

Workout 1
A. Snatch from blocks, build to a tough single then drop 10-15% for 3x2
B. 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, buld 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 April 22 2019

GROUP CONDITIONING

Monday
40sec battling ropes
20sec rest
40sec bike
20sec rest
40sec KB sit and press
20sec rest
40sec deadbug (for quality)
20sec rest

Tuesday
Team Workout.
6 sets each: 10 gym lengths of shuttles + 4 gym lengths farmers carry with DBs or KBs.
*if the team has completed 6 sets in less than 12-mins, continue until each person has completed 8 rounds.

Wednesday
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
KB Swings
KB Goblet squats
push-ups

Thursday
3 rounds:
50 double unders
90sec handstand hold OR seated dumbbell overhead hold
15 toe to bar or 15 V-up Sit-ups

Friday
FBOMB FRIDAY!

Saturday
8min AMRAP:
10 DB Cleans
10 box jumps (step down)

FOUNDATIONS

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

A2. Barbell Bench Press
5x2-4reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift with 4sec lowering phase. Rest 90sec between sets
Set 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps
B. Barbell Hip Thust. 2-3 sets (depending on time) x8-12reps. Pause for 2sec at top of each rep. Rest 60sec On last rep, rest at top position as long as possible!
C. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Tempo Pull-ups [5sec lowering phase] 2-4reps
Minute 2: DB Bench Press 10-15reps
Minute 3: Pallof Hold 40sec
Minute 4: Pallof Hold (other side)40sec

Workout 4
A. Back Squat 4 sets 3 at last week's 4RM. rest 90sec
B. Sandbag Carry. 2 sets of 70-100m (equivolent of 7-10 shuttle runs), rest as needed.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon

TRAINING-GENERAL

Workout 1
A. 6min EMOM
min 1: 10 goblet front step ups (left leg)
min 2: 10 goblet front step ups (right leg)
min 3: 30sec band resisted deadbug
B. Deadlift 4x5 (use 80-82.5%)
C. Group Metcon

Workout 2
A. Superset: Push Press 3x3 + Chin Ups (weighted) 3x3
B. Superset: DB Z Press 3x6-8 + Single Arm DB Row (w/ pause @ top) 3x6-8
C. Group Metcon

Workout 3
A. Squat Variation of Choice (front or back) 4x5 (use 80-82.5%)
B. 2-3 sets, alternating: Single Leg RDL (w/ back foot to wall) 6/leg + Single Leg Glute Bridge 10/side (3sec hold)
C. Group Metco

Workout 4
A. 3ct Pause Bench Press 77.5-80%x4x3
B. 2-3 sets, alternating: Half Kneeling Landmine Press 6-8reps + Single Arm Landmine Row 6-8reps
C. Group Metcon

TRAINING-COMPETITION

Monday
5 sets:
A1. Barbell Shoulder Press with KB hanging from bands, 4-6reps
A2. Batwing Row 7-10reps with 5sec pause at top

3 sets:
B1. Filly Press, 8-10reps/side
B2. Single Arm Lat Pull Down (cable Machine) 8-12reps

3 sets:
C1. KB Cross Body Split Squat x10side
C2. 1-leg GHD Hip Extension x 10/side
C3. Strict Toe to bar (with 4sec lowering phase) x AMRAP

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Barbell Hip Thrust with 3sec pause at top 3x8-12

Wednesday
COMP CLASS

A.
5 sets:
45-sec of unbroken wall ball
45sec rest
45-sec of unbroken power cleans
45sec rest

--rest 5min--

B.
5 sets:
3min AMRAP, complete:
-8 snatches (power or any style) 95/65
-8 bar facing burpees
-8 snatches 95/65
-8 bar facing burpees
-AMRAP Row cals in remaining time,
2min rest

Thursday
Recovery
2-3x
5mins Bike @ 70%
1min groiners
1min kneeling lean backs
1min bodyweight single leg RDL LEFT
1min bodyweight single leg RDL RIGHT
5mins Row @ 70%
1min overhead stretch or bully stretch RIGHT
1min overhead stretch or bully stretch LEFT
1min back flys with band
1min no money drill

Friday
A. Tempo Back Squats (4sec down 2sec up) 4x8-10
*try to beat last week

B. 3 sets, minimal rest
-Weighted Cossack Squats 10xside
-adductor side plank x ALAP
-L-Sit hold on paralettes, ALAP

C. Group Metcon

Saturday
A. Shoulder Prep: 3x
-half kneeling bottoms-up KB Press x 10-15/side
-back flys with band to failure with 3sec pause at back

B. Bar Muscle-up Practice (use band as needed to complete reps unbroken) 4x4-6
C. 5 sets:
Minute 1: Bench Press with dangling KBs x 6-8
*use 12kg or 16kg KBs looped with red or blue band and as much straight was as needed
Minute 2: Chest to Bar Lat Pull Downs (2sec pause @ chest) x 10-15
Minute 3: Deadbug x 40sec

D. Group Workout

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: 10 lateral band walk/side + 15 KB swing + 5 high box jumps (step down)
B. Squat 77.5%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Pin Press (bench w/ safety pins stopping bar 1" above chest) 77.5%x3x6

DAY 2
A. 2 sets: 20m/side offset farmers carry (1 weight at hip, one overhead) + bottom up half kneeling KB press 5-8/arm + no money dril 12 reps
B. Bench Press 77.5%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Front Squat 3x6 (leaving 2-3 reps in the tank)
D. 1 Arm DB Row 3x8

DAY 3
A. 3 sets: 10 Bulgarian SS/leg + 10 single leg RDL/leg
B. Deadlift 77.5%x3x6
C. 3 sets: 40m Sandbag Carry (go for max weight) + Banded Deadbugs 30sec

DAY 4
A. Incline Bench: build to a top set of 6 then 3x4-5 at same weight
B. Pause Below Knee Deadlift 67.5-72.5%x3x5
C. 4 sets, alternating: 8-10 barbell curls + 10-12 tricep pushdowns
D. 2 sets, alternating: 10 pec flies+ 12 cable scarecrows

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: 10 lateral band walk/side + 15 KB swing + 5 high box jumps (step down)
B. Squat 77.5%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Bench Press 77.5%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)

DAY 2
A. Deadlift 77.5%x3x6
B. Pin Press (bench w/ safety pins stopping bar 1" above chest) 77.5%x3x6
C. 1 Arm DB Row 3x8

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 single leg RDL/leg
B. Incline Bench: build to a top set of 6 then 2x4-5 at same weight
C. Front Squat 3x6 (leaving 2-3 reps in the tank)
D. Banded Deadbugs 2x30sec

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 April 15 2019

GROUP CONDITIONING

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

Tuesday
8 sets, alternating exercises:
20sec toe to bar, 10sec rest
20sec max HSPU or Push-ups, rest 10sec
20sec double unders, rest 10sec

Wednesday
7min amrap: 14 box step-ups with DBs + 7 ball slams

Thursday
-4 sets: (4min) 30sec heavy KB swings, 30sec rest
-4 sets: (4min): 30sec Bike, 30sec rest
-4 sets (4min) of 1-arm farmers walk. Switch arms every 30sec.
-4 sets (4min) of side plank, switch every 30sec

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 8-12reps
Minute 3: Deadbug x 45sec
Minute 4: Rest
B. Group Metcon

Workout 2
A. Back Squat. Over 4-5 total sets, build to a tough set of 4. Then perform 2x5 @ 90% at that weight.
B. Weighted Cossacks. 2-3 sets. 10 reps RIGHT, rest 30sec, 10 reps LEFT, rest 30sec. Repeat
C. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Deadlift 4-6reps
Minute 2: DB Bent-over Row RIGHT x 10-12
Minute 3: DB Bent-over Row LEFT x 10-12
Minute 4: Rest
B. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Sandbag Squats x8-12
Minute 2: Walking Lunges x 6/side (as heavy as good technique allows)
Minute 3: Seated DB Overhead Press 8-12reps
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets, alternating: KB Front Rack Bulgarian SS 6/leg + Ab Wheel 10-12reps
B. Deadlift 4x5 (use 77.5-80%)
C. Group Metcon

Workout 2
A. Superset: Push Press 3x4 + Chin Ups (weighted if needed) 3x4
B. Superset: DB Z Press 3x8 + Single Arm DB Row (w/ pause @ top) 3x8
C. Group Metcon

Workout 3
A. Squat Variation of Choice (front or back) 4x5 (use 77.5-80%)
B. 2-3 sets, alternating: Single Leg RDL (w/ back foot to wall) 8/leg + 30sec Banded Deadbugs
C. Group Metcon

Workout 4
A. 3ct Pause Bench Press 77.5%x4x5
B. 2-3 sets, alternating: Half Kneeling Bottom Up KB Press 6-8reps + Lat Pulldowns or pull-ups 6-8reps
C. Group Metcon

TRAINING-COMPETITION

Monday
4 sets:
A1. Alternating DB Shoulder Press 8-12 per side
A2. Batwing Row 7-10reps with 5sec pause at top

4 sets:
B1. Barbell Shoulder Press with KB hanging from bands, 5-10reps
B2. Single Arm Lat Pull Down (cable Machine) 8-12reps

3 sets:
C1. KB Cross Body Split Squat x10side
C2. 1-leg GHD Hip Extension x 10/side
C3. Strict Toe to bar (with 4sec lowering phase) x AMRAP

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Barbell Hip Thrust with 3sec pause at top 3x8-12

Wednesday
COMP CLASS

A.
5 sets:
40-sec of unbroken wall ball
40sec rest
40-sec of unbroken power cleans
40sec rest

--rest 5min--

B.
5 sets:
Every 5mins, complete:
-40 double unders
-30/20 cal row
-20 burpees
-10 OH Squat

Thursday
Recovery
2-3x
5mins Bike @ 70%
1min groiners
1min kneeling lean backs
1min bodyweight single leg RDL LEFT
1min bodyweight single leg RDL RIGHT
5mins Row @ 70%
1min overhead stretch or bully stretch RIGHT
1min overhead stretch or bully stretch LEFT
1min back flys with band
1min no money drill


Friday
A. Tempo Back Squats (4sec down 2sec up) 4x8-10
*try to beat last week

B. 3 sets, minimal rest
-Weighted Cossack Squats 10xside
-adductor side plank x ALAP
-L-Sit hold on paralettes, ALAP

C. Group Metcon

Saturday
A. Shoulder Prep: 3x
-half kneeling bottoms-up KB Press x 10-15/side
-back flys with band to failure with 3sec pause at back

B. Bar Muscle-up Practice (use band as needed to complete reps unbroken) 4x4-6

C. 5 sets:
Minute 1: Bench Press with dangling KBs x 6-8
*use 12kg or 16kg KBs looped with red or blue band and as much straight was as needed
Minute 2: Strict Chin-ups with 4 sec lowering phase x AMRAP
Minute 3: Deadbug x 40sec


D. Group Workout

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: 10 lateral band walk/side + 15 KB swing + 5 high box jumps (step down)
B. Squat 75%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Pin Press (bench w/ safety pins stopping bar 1" above chest) 75%x3x6

DAY 2
A. 3 sets: 6-8 tall kneeling landmine press/arm + 6-8 Meadows rows/side
B. Bench Press 75%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Front Squat 3x6 (leaving 2-4 reps in the tank)
D. 1 Arm DB Row 3x8

DAY 3
A. 3 sets: 10 Bulgarian SS/leg + 10 single leg RDL/leg
B. Deadlift 75%x3x6
C. 3 sets: 10m Farmers Carry (build up heavy) + Banded Deadbugs 30sec

DAY 4
A. Feet Up Bench 4x5 (use 72-75% of bench max)
B. Pause Below Knee Deadlift 65-70%x3x5
C. 4 sets, alternating: 8-10 barbell curls + 10-12 tricep pushdowns
D. 2 sets, alternating: 10 pec flies + 12 cable scarecrows

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: 10 lateral band walk/side + 15 KB swing + 5 high box jumps (step down)
B. Squat 75%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Bench Press 75%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)

DAY 2
A. Deadlift 75%x3x6
B. Pin Press (bench w/ safety pins stopping bar 1" above chest) 75%x3x6
C. 1 Arm DB Row 3x8

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 single leg RDL/leg
B. Feet Up Bench 3x5 (use 72-75% of bench max)
C. Front Squat 3x6 (leaving 2-4 reps in the tank)
D. Banded Deadbugs 2x30sec

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, buld to a tough set of 6
C. RDL 4x8

Workout 4
A. Jerk 5x1 EMOM
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 April 8 2019

GROUP CONDITIONING

Monday
5 sets of KB swings: 30sec on, 30sec off
5 sets of: Pallof Hold 30sec RIGHT/30sec LEFT (no rest between sides, if needed rest in minute 3 of this int)
5 sets of: Bike 30sec on, 30sec off

Tuesday
3 rounds for time:
20 walking lunges
30 wall ball
40 double unders

Wednesday
In teams of 2, alternating exercises, complete as many rounds as possible in 16misn of:
5 pull-ups (any grip)
10 push-ups
20/15 cal 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: 10-15 sandbag squats
min 4: double unders

Friday
FBOMB FRIDAY!

Saturday
20-15-10 reps, for time:
double KB swings
double KB rack front squat

FOUNDATIONS

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

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

B. Group Metcon

Workout 2
A. Deadlift with 4sec lowering phase. Work sets: 3x4-6reps. Rest 90sec
B. Barbell Hip Thust. 3x8-12reps. Pause for 2sec at top of each rep. Rest 60sec On last rep, rest at top position as long as possible!
C. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Tempo Pull-ups [5sec lowering phase] 4-6reps
Minute 2: DB Bench Press 10-15reps
Minute 3: Pallof Hold 40sec
Minute 4: Pallof Hold (other side)40sec

Workout 4
A. Back Squat 4 sets 4 at last week's 6RM. rest 90sec
B. Sandbag Carry. 2 sets of 70-100m (equivolent of 7-10 shuttle runs), rest as needed.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets, alternating: KB Front Rack Bulgarian SS 8/leg + Ab Wheel 8-10reps
B. Deadlift 4x6 (use 75-77.5%)
C. Group Metcon

Workout 2
A. alternating: Push Press 7,5,4 + Chin ups (weighted if needed) 5,4,3
B. Superset: DB Z Press 3x10 + Single Arm DB Row (w/ pause @ top) 3x10
C. Group Metcon

Workout 3
A. Front Squat 4x6 (use 75-77.5%)
B. 2-3 sets, alternating: Single Leg RDL (w/ back foot to wall) 8/leg + 30sec Deadbugs (controlled tempo)
C. Group Metcon

Workout 4
A. 3ct Pause Bench Press 75%x4x5
B. 2-3 sets, alternating: Half Kneeling KB Press 6-8reps + Lat Pulldowns or pull-ups 6-8reps
C. Group Metcon

TRAINING-COMPETITION

Monday
4 sets:
A1. Alternating DB Shoulder Press 8-12 per side
A2. Batwing Row 7-10reps with 5sec pause at top

3 sets:
B1. Barbell Shoulder Press with KB hanging from bands, 5-10reps
B2. Single Arm Lat Pull Down (cable Machine) 8-12reps

3 sets:
C1. KB Cross Body Split Squat x10side
C2. 1-leg GHD Hip Extension x 10/side
C3. Strict Toe to bar (with 4sec lowering phase) x AMRAP

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Barbell Hip Thrust with 3sec pause at top 3x8-12

Wednesday
COMP CLASS

A.
5 sets:
30-sec of unbroken wall ball
30sec rest
30-sec of unbroken power cleans
30sec rest

--rest 5min--

B.
5 sets:
Every 5mins, complete:
-500m row
-10 HSPU (kipping allowed)
-50m double unders

Thursday
Recovery
2-3x
5mins Bike @ 70%
1min groiners
1min kneeling lean backs
1min bodyweight single leg RDL LEFT
1min bodyweight single leg RDL RIGHT
5mins Row @ 70%
1min overhead stretch or bully stretch RIGHT
1min overhead stretch or bully stretch LEFT
1min back flys with band
1min no money drill

Friday
A. Tempo Back Squats (4sec down 2sec up) 3x6-8
*try to beat last week
B. 3 sets, minimal rest
-Weighted Cossack Squats 10xside
-adductor side plank x ALAP
-L-Sit hold on paralettes, ALAP
C. Group Metcon

Saturday
A. Shoulder Prep: 3x
-half kneeling bottoms-up KB Press x 10-15/side
-back flys with band to failure with 3sec pause at back
B. Bar Muscle-up Practice (use band as needed to complete reps unbroken) 4x4-6
C. 5 sets:
Minute 1: Bench Press with dangling KBs x 6-8
*use 12kg or 16kg KBs looped with red or blue band and as much straight was as needed
Minute 2: Strict Chin-ups with 4 sec lowering phase x AMRAP
Minute 3: 10x 1-leg RDLs LEFT
Minute 4: 10 1-leg RDLs RIGHT
D. Group Workout

POWERLIFTING (4x/week)

DAY 1
A. 6min EMOM, min1: 10 goblet squat w/ band around knees, min2: 10 glute bridge w/ band, min3: lateral band walk 10 steps/side
B. 3ct Pause Squat 70%x4x5
C. DB Floor Press (pause @ top and bottom) 4x8

DAY 2
A. 3 sets: 6-8 tall kneeling landmine press/arm + 6-8 Meadows rows/side
B. Bench Press 4x8@70%
C. Front Rack Bulgarian SS 3x8 (leave 1-2 reps in the tank)
D. 1 Arm DB Row (pause @ top) 3x8

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. 3 sets: Deadlift 72.5%x8 + 20m single arm farmers carry/side
C. DB Plank Pull Throughs 3x10

DAY 4
A. Feet Up Bench 4x5 (use 70-72% of bench max)
B. Snatch Grip RDL 3x6
C. 4 sets, alternating: 8-10 barbell curls + 10-12 tricep pushdowns
D. 2 sets, alternating: 10 pec flies + 12 cable scarecrows

POWERLIFTING (3x/week)

DAY 1
A. 6min EMOM, min1: 10 goblet squat w/ band around knees, min2: 10 glute bridge w/ band, min3: lateral band walk 10 steps/side
B. 3ct Pause Squat 70%x4x5
C. Bench Press 3x8@70%

DAY 2
A. 3 sets: Deadlift 72.5%x8 + 20m single arm farmers carry/side
B. DB Floor Press (pause @ top and bottom) 4x8
C. 1 Arm DB Row (pause @ top) 2x8
D. 3 sets, alternating: 8-10 barbell curls + 10-12 tricep pushdowns

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. Feet Up Bench 4x5 (use 70-72% of bench max)
C. Front Rack Bulgarian SS 3x8 (leave 1-2 reps in the tank)
D. DB Plank Pull Throughs 3x10

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 April 1 2019

GROUP CONDITIONING

Monday
Complete in order, for time
100 chin-ups
200 wall ball
300 cal bike

Tuesday
4 sets for time:
10 toe to bar
20 wall ball
30 double unders

*if completed in under 8mins, continue on and perform a 5th set.
**if 5th set is completed before the 10-minute mark, perform a 6th and final set.

Wednesday
7 sets for time (14min cut-off):
16 kb swings
12 kb Russian Twist (6/6)
8 push-ups

Thursday
5 sets:
Minute 1: L-Sit on Paralettes (scale to tuck hold or deadbug. AMRAP in 40sec
Minute 2: Team Tire Flips (back and forth with partner), 40sec.
Minute 3: Double KB front rack walking lunges 20m

Friday
FBOMB FRIDAY!

Saturday
20-15-10 reps for time:
-DB Thrusters
-Shuttle Runs (or if not enough space, sub: 60/45/30 double unders)

FOUNDATIONS

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

Workout 2
A. Back Squat. Over 4-5 total sets, build to a tough set of 6. Then perform 1xAMRAP @ 90% of that weight.
B. Weighted Cossacks. 2-3 sets. 10 reps RIGHT, rest 30sec, 10 reps LEFT, rest 30sec. Repeat
C. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Deadlift 8-10reps
Minute 2: DB Bent-over Row RIGHT x 10-12
Minute 3: DB Bent-over Row LEFT x 10-12
Minute 4: Rest
B. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Sandbag Squats x8-12
Minute 2: Walking Lunges x 6/side (as heavy as good technique allows)
Minute 3: Seated DB Overhead Press 8-12reps
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. KB Front Rack Bulgarian SS 3x6/leg
B. Deadlift 3,2,1,1,1 (ramping sets, don't go to max unless feeling good)
C. Group Metcon

Workout 2
A. alternating: Push Press 8,6,5 + Chin ups (weighted if needed) 6,5,4
B. Super-set: Incline DB Bench (3sec lowering) 3x10 + DB Batwing Row 3x10
C. Group Metcon

Workout 3
A. Front Squat 2x4 (2ct pause) 3,3,2,2 (no pause, ramping)
B. 2 sets, alternating: Single Leg RDL 5/leg + 40m Sandbag Carry + Glute Bride March w/ band 10/side
C. Group Metcon

Workout 4
A. Barbell Z Press 5,4,3,3
B. 3 sets, alternating: Half Kneeling Landmine Press 6-10reps + Single Arm Landmine Row 6-10reps
C. Group Metcon

TRAINING-COMPETITION

Monday
4 sets:
A1. Alternating DB Shoulder Press 8-12 per side
A2. Batwing Row 7-10reps with 5sec pause at top
2 sets:
B1. 10/10 KB Cross Body Split Squat (one arm overhead, one in suitcase carry)
B2. 10/10 Dumbbell 1-leg RDL with one foot on wall
B3. Strict Toe to bar (with 4sec lowering phase) x AMRAP
C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Barbell Hip Thrust with 3sec pause at top 3x8-12

Wednesday
COMP CLASS

A.
Test: tabata wall ball

--rest 3min--

B. 4 sets:
60sec unbroken touch and go power cleans
60sec rest
*work on breathing, staying relaxed/pacing, adjust load as needed

--rest 3min--

C. 5 sets: (7.5mins)
30sec LEFTPallof Hold with split squats
30sec RIGHT Pallof Hold with split squats
30sec AMRAP Strict HSPU

--rest 3min--

D. 3 sets:
-70/40 cal bike
-20 burpees
rest 5mins between sets

Thursday

Recovery
2-3x
5mins Bike @ 70%
1min groiners
1min kneeling lean backs
1min bodyweight single leg RDL LEFT
1min bodyweight single leg RDL RIGHT
5mins Row @ 70%
1min overhead stretch or bully stretch RIGHT
1min overhead stretch or bully stretch LEFT
1min back flys with band
1min no money drill

Friday

A. Tempo Back Squats (4sec down 2sec up) 3x6-8

B. 3 sets:
-Weighted Cossack Squats 10xside
-Strict toe to bar

C. Group Metcon

Saturday

A. Shoulder Prep: 3x
-half kneeling bottoms-up KB Press x 10-15/side
-back flys with band to failure with 3sec pause at back

B. Bar Muscle-up Practice (use band as needed to complete reps unbroken) 3x6-8

C. 5 sets:
Minute 1: Bench Press with dangling KBs
Minute 2: Strict Chin-ups
Minute 3: 10x 1-leg RDLs LEFT
Minute 4: 10 1-leg RDLs RIGHT

D. Group Workout

POWERLIFTING (4x/week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. 3ct Pause Squat 67.5%x4x5 (controlled lowering)
C. DB Floor Press (pause @ top and bottom) 4x10

DAY 2
A. 3 sets: 6-8 tall kneeling landmine press/arm + 6-8 Meadows rows/side
B. 3ct Pause Bench 4x8@65%
C. Front Rack Bulgarian SS 3x8 (leave 2-3 reps in the tank)
D. 1 Arm DB Row (pause @ top) 3x10

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. 3 sets: 8 Trap Bar Deadlift (use 70-75% of deadlift max) + 30m single arm farmers carry/side
C. DB Plank Pull Throughs 3x10

DAY 4
A. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
B. Snatch Grip RDL 3x8
C. 4 sets, alternating: 10-12 barbell curls + 12-15 tricep pushdowns
D. 2 sets, alternating: 12 pec flies+ 12 cable scarecrows

POWERLIFTING (3x/week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. 3ct Pause Squat 67.5%x4x5 (controlled lowering)
C. 3ct Pause Bench 3x8@65%

DAY 2
A. 3 sets: 8 Trap Bar Deadlift (use 70-75% of deadlift max) + 30m single arm farmers carry/side
B. DB Floor Press (pause @ top and bottom) 3x10
C. 1 Arm DB Row (pause @ top) 2x10
D. 3 sets, alternating: 10-12 barbell curls + 12-15 tricep pushdowns

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
C. Front Rack Bulgarian SS 3x8 (leave 2-3 reps in the tank)
D. DB Plank Pull Throughs 3x10 WEIGHTLIFTING

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 2x2@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

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 March 25 2019

GROUP CONDITIONING

Monday
Alternating partners, each partner complete:
4x20 KB swings
3x20 goblet squats
2x20 plank pull throughs
1x20 sit and press

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

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

Thursday
12mins to build up to 20m max weight farmers walks. Complete as many quality sets as you have time for. Rest as needed.
Then: In teams of 3, accumulate as many cals on the bike as possible in 5mins.

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

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

A2. Barbell Bench Press
5x6-8reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift with 4sec lowering phase. Work sets: 3x6-8reps. Rest 90sec
B. Barbell Hip Thust. 3x8-12reps. Pause for 2sec at top of each rep. Rest 60sec On last rep, rest at top position as long as possible!
C. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Tempo Pull-ups [5sec lowering phase] 4-6reps
Minute 2: DB Bench Press 7-10reps
Minute 3: Side Plank, LEFT arm down (single leg if able) 30-40sec
Minute 4: Side Plank, RIGHT arm down (single leg if able) 30-40sec

Workout 4
A. Back Squat 4 sets 5 at last week's 8RM. rest 90sec
B. Sandbag Carry. 2 sets of 70-100m (equivolent of 7-10 shuttle runs), rest as needed.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets, alternating: KB Front Rack Bulgarian SS 6/leg + Ab Wheel 6-8reps
B. Deadlift 4,3,3,2 (ramping sets, finish around 90-92%)
C. Group Metcon

Workout 2
A. 3-4 sets, alternating: Overhead Press 82.5-85%x3 + Lat Pulldowns 8 reps
B. Superset: Incline DB Bench (3sec lowering) 3x6-8 + DB Batwing Row 3x6-8
C. Group Metcon

Workout 3
A. Front Squat 2x5 (2ct pause) 4,3,3 (no pause, ramping)
B. 2 sets, alternating: Single Leg RDL 5-6/leg + 40m KB Front Rack Carry + Single Leg Glute bride 10/side
C. Group Metcon

Workout 4
A. Barbell Z Press 6,5,4,4
B. 3 sets, alternating: Half Kneeling Landmine Press 8-10reps + Single Arm Landmine Row 8-10reps
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. KB Cross Body Split Squat 3x10/side, rest 60sec
B2. Strict toe to bar 3x10, rest 60sec

C1. Dumbbell 1-leg RDL with one foot on wall 3x10/side
C2. 1-Arm DB Bent-over row 3x10-15/side

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

Wednesday
COMP CLASS
A. Nancy: 5 rounds for time: 400m run (or sub rowing) + 15 OH Squat (95/65)

B. Tabata Pallof Hold (alternate right and left)
Tabata deadbug

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk LEFT
ALAP 1-leg side plank RIGHT
60sec 1-arm farmers walk RIGHT
ALAP 1-leg side plank LEFT
5min bike @ 70% pace
60sec waiter walk (both arms at same time)
60sec - accumulate as many seconds of L-sit hold on paralletts as possible

Friday
A. Tempo Back Squats (4sec down 4sec up) 3x6-8
*start first work set at approx 45-50%
B. Palloff Hold. 3x40-60sec/side. rest 30sec bewteen sides
C. Group Metcon

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. 4 sets:
Minute 1: 7-10 DB Shoulder Press
Minute 2: 7-10 bat wing rows with 2sec pause at top
Minute 3: 10 Band Back Flys
Minute 4: rest C. Group Workout

POWERLIFTING (4x/week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. 3ct Pause Squat 65%x4x5 (controlled lowering)
C. DB Floor Press (pause @ top and bottom) 4x12

DAY 2
A. 3 sets: 8-10 unilateral landmine press/arm + 8 Meadows rows/side
B. 3ct Pause Bench 4x8@62.5%
C. Front Rack Bulgarian SS 3x8 (leave 2-3 reps in the tank)
D. 1 Arm DB Row (pause @ top) 2x12

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. 3 sets: 8-10 Trap Bar Deadlift (use 70% of deadlift max) + 40m single arm farmers carry/side
C. DB Plank Pull Throughs 3x10

DAY 4
A. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
B. Snatch Grip RDL 3x8
C. 4 sets, alternating: 10-12 barbell curls + 12-15 tricep pushdowns
D. 2 sets, alternating: 12 pec flies+ 12 cable scarecrows

POWERLIFTING (3x/week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. 3ct Pause Squat 65%x4x5 (controlled lowering)
C. 3cnt 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 Floor Press (pause @ top and bottom) 3x12
C. 1 Arm DB Row (pause @ top) 2x12
D. 3 sets, alternating: 10-12 barbell curls + 12-15 tricep pushdowns

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
C. Front Rack Bulgarian SS 3x8 (leave 2-3 reps in the tank)
D. DB Plank Pull Throughs 3x10

WEIGHTLIFTING

Workout 1
A. Snatch. 4x3
B. OH Squat with 3sec pause at bottom 3x3
C. 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 2x10

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 March 18 2019

GROUP CONDITIONING

Monday
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

Tuesday
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

Wednesday
14min AMRAP:
In teams of 2, alternating every round:
-8 med ball over the pull-up bar
*use a heavier ball than normal wall balls, either slam ball style or wall ball style
-4 burpees

Thursday
3 rounds:
min 1: single arm farmers walk LEFT
min 2: Side plank RIGHT
min 3: single arm farmers walk RIGHT
min 4: Side plank LEFT
min 5: bike sprint
min 6: AMRAP wall ball

Friday
FBOMB FRIDAY!

Saturday
8min AMRAP: 30 Double Unders (or scale to 10/20 double ors 100 singles) + 10x 1-arm KB swings per side

FOUNDATIONS

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

Workout 2
A. Back Squat. Over 4-5 total sets, build to a tough set of 8. Then perform 1xAMRAP @ 90% of that weight.
B. Cross-over Step-up 2x10-15/side (weighted), rest 20sec between sides.
C. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Deadlift 6-8reps
Minute 2: Ring Rows (feet up if able) x 6+
Minute 3: Push-ups (perfect technique) x 10-15 (weighted if able)
Minute 4: Rest
B. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Sandbag Squats x8-12
Minute 2: Walking Lunges x 6/side (as heavy as good technique allows)
Minute 3: GHD Hip Extensions with 3sec pause at top x 10-15
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets, alternating: Goblet Reverse Lunge 5-6/leg + Ab Wheel 6-8reps
B. Deadlift 4,4,3,3 (ramping sets, finish around 88-90%)
C. Group Metcon

Workout 2
A. 3-4 sets, alternating: Overhead Press 80-82.5%x4 + Chin ups 4-6 reps
B. Superset: DB Bench 1x4-6, 2x6-8 + Single Arm DB Row 1x5, 2x6-8
C. Group Metcon

Workout 3
A. Front Squat 2x5 (2ct pause) 2x4 (no pause)
B. 2 sets, alternating: Single Leg RDL 5-6/leg + 40m Sandbag Carry + Single Leg Glute Bridge 10/side
C. Group Metcon

Workout 4
A. Barbell Z Press 7,6,5,4
B. 3 sets, alternating: Incline DB Bench (3sec lowering) 1x6-8, 2x5-6 + DB Batwing Row 3x6-8
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. Push Press
5x2@80%, rest as needed

C. 7min AMRAP
8 DB Hang Squat Clean into Thruster 55/35
25 double unders
7/10 cal bike

D.
4 sets:
Row 500m
15 overhead KB swings

Tuesday
A. Weightlifting Class with Mylene
B. For Squats: Front Squats 3x4@80%
C. Deadlift, 2x3@80%, 1xAMRAP-2 @ 70%
D. 2 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.
7-min AMRAP
10 double KB or DB front rack squats
5 chest to bar PU

--Rest 10mins--

B. 5 sets: EMOM
Minute 1: DB Snatch 10/10
Minute 2: 40 double unders
Minute 3: Bike 15/10 cals

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side

B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 5x2@75% EMOM
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Bike 1:40 @ 80% + 20sec sprint
D. 10-mins of mobility work

Saturday
OFF (we’re closed for a powerlifting meet)

Sunday
19.5, start time to be confirmed

POWERLIFTING (4x/week)

DAY 1
NOTES: use this day to practice commands
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat: work up to opener (88-92%)x2x1
C. Competition pause bench: work up to opener (88-92%, 2ct pause)x3x1 then 85%x2

DAY 2
A. Squat: last warmup weight 2x1
B. Paused Bench Press (2ct pause): last warmup weight 2x1
C. Deadlift: last warmup weight 2x1

DAY 3 (x3/wk group skip this workout)
A. 20-30min of easy mobility
B. Restoration work / PVC technique / visualization
C. If you are not doing the meet feel free to metcon, if you are competing on Saturday DO NOT DO THE F$@K*NG METCON

DAY 4
COMPETITION DAY!
*If you’re not competing, test your maxes.

POWERLIFTING (3x/week)

DAY 1
NOTES: use this day to practice commands
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat: work up to opener (88-92%)x2x1
C. Competition pause bench: work up to opener (88-92%, 2ct pause)x3x1 then 85%x2

DAY 2
A. Squat: last warmup weight 2x1
B. Paused Bench Press (2ct pause): last warmup weight 2x1
C. Deadlift: last warmup weight 2x1

DAY 3
COMPETITION DAY!
*If you’re not competing, test your maxes.

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 March 11 2019

GROUP CONDITIONING

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

Tuesday
1 set for time:
row 500/400m
30 wall ball
30 KB Swings
30 box jumps (step down)
30 KB Swings
30 wall ball
35/20 cal bike

Wednesday
8min AMRAP
30 double unders
10 DB Hang Snatch RIGHT
10 DB Hang Snatch LEFT

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

Friday
FBOMB FRIDAY!

Saturday
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 Warm-up sets:
-3 sets: 6 reps od deadlift + mini band glute side shuffles to failure, with minimal rest
B Deadlift Work Sets:
Build to a 5RM for the day
C. Side Plank [if time] 2x ALAP, no rest between sides
D. Group Metcon

Workout 2
A. Warm-up Sets x2
-Barbell Shoulder Press x2-4 with 4sec lowering phase, no rest
-No money drill x AMRAP, rest 60sec
B. Work Sets x5
-Barbell Shoulder Press 2-3reps with 4sec lowering phase, rest 60-sec
-Pull-ups 1-2reps, rest 60-sec
C. Group Metcon

Workout 3
A. Warm-up Sets x2-3
B. 3x Work Sets:
Minute 1: Trap Bar Deadlift x 4-6
Minute 2: Sandbag Carry 60-80m, as heavy as possible.
Minute 3+4: Rest
C. Group Metcon

Workout 4
A. Work Sets x4
Minute 1: Incline DB Press x 5-8reps
Minute 2: Deadbug for 45sec
Minute 3: Batwing Row x 7 with 5sec pause at top
Minute 4: GHD Hip Extensions, x10reps (weighted if able)
C. Group Metcon

TRAINING-GENERAL

Workout 1
Workout 1
A. Bulgarian SS 3x8/leg
B. Deadlift 5,5,4,4 (ramping sets, finish around 85-88%)
C. Group Metcon

Workout 2
A. 3-4 sets, alternating: Overhead Press 77.5-80%x5 + Lat Pulldowns 8 reps
B. Superset: DB Bench 3x6-8 + Single Arm DB Row 3x6-8
C. Group Metcon

Workout 3
A. 2 sets, rest as needed: 20m heavy single arm farmers carry/side
B. 4 sets, alternating: Front Squat 80-82.5%x4 + Chin Ups 4-6 reps
C. Group Metcon

Workout 4
A. Barbell Z Press 8,7,6,5
B. 3 sets, alternating: Ring Dips 4-8reps + Single Arm DB Row 8-10/arm
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. Thrusters
Set 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps
rest 2-mins between sets

C. 10min AMRAP:
5 chest to bar PU
10 cal bike
*protect your hands!!! No ripping

D.
4 sets:
Row 500m
20 bar facing burpees

Tuesday
A. Weightlifting Class with Mylene

B. For Squats: Front Squats 3x4@80%

C. Deadlift, 2x3@85%, 1xAMRAP-2 @ 75%

D. 2 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.
7-min AMRAP
14 OH Squat
7 chest to bar PU

--Rest 10mins--

B. 5 sets: EMOM
Minute 1: DB hang clean and Push press x 8
Minute 2: Row 200/150m
Minute 3: Bike 15/10 cals

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side

B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 4x2@80%, rest 90-120sec
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Row 1:30 @ 80% + 30sec sprint
D. 10-mins of mobility work

Saturday
19.4

POWERLIFTING (4x/week)

*Anyone competing in 2 weeks should reduce metcon volume by 50% this 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 3x1 at opener weight (88-93%) DO NOT MISS
C. Competition Pause Bench 3x1 at opener weight (88-93%) DO NOT MISS

DAY 2
A. Competition Pause Bench 85-89%x3x3
B. 3 sets, alternating: 3ct Pause Squat 80-85%x2 + 8-10 Deadbugs
C. 2 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 3x1 at opener weight (88-93%) DO NOT MISS
B. Squat 85-89%x3x3
C. Barbell Row 3x5

DAY 4
A. Competition Pause Bench 82.5-87.5%x5x2
B. Deadlift 85-87.5%x3x1
C. 2 sets, alternating: DB Row 5 reps + 4-6 wide grip pullups


POWERLIFTING (3x/week)

*Anyone competing in 2 weeks should reduce metcon volume by 50% this 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 3x1 at opener weight (88-93%) DO NOT MISS
C. Competition Pause Bench 3x1 at opener weight (88-93%) DO NOT MISS

DAY 2
A. Deadlift 3x1 at opener weight (88-93%) DO NOT MISS
B. Competition Pause Bench 85-89%x3x3
C. Barbell Row 3x5

DAY 3
A. Squat 85-89%x3x3
B. Competition Pause Bench 82.5-87.5%x3x2
C. Deadlift 85-87.5%x2-3x1


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 6-8re[s + ring rows for max reps
C. Group Metcon

Comment

Comment

Group Workouts for Week of March 4 2019

GROUP CONDITIONING

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

Tuesday
16min AMRAP: In teams of 2, with one partner completing a full round in rely style: row 200/150m AFAP + 4 gym lengths of a HEAVY sandbag carry (this should be challenging)

Wednesday
Tabata shuttles (8sets). rest 60sec.
Tabata KB swings. rest 60sec.
Tabata toe to bar.
Score = your lowest round on each interval

Thursday
1 round for time: 50 box jumps (step down) + 50cal row + 50 wall ball

Friday
FBOMB FRIDAY!

Saturday
For time:
10 double unders
5 ball slams
20 double unders
10 ball slams
30 double unders
15 ball slams
40 double unders
20 ball slams
50 double unders
25 ball slams

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets:
-Back Squat, 10 reps, rest 45sec
-Ring Rows, AMRAP, rest 45sec

B. Work Sets: 4 sets, alternating:
-Back Squats, 2-3 reps, rest 60sec
-Chin-ups. 3-5reps, rest 60-90sec

C. Group Metcon

Workout 2
A. Warm-ups, 2 sets:
-Bench Press 4-6reps, no rest
-No money drill x AMRAP, no rest

B. Work Sets:
Bench Press: Add 5% from last bench session (2 weeks ago) and perform as many sets of 2-reps as possible in 10-mins
Resting as needed.

C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Alternating Walking Lunges 6-8/side (heavy)
Minute 2: Lat Pull Down with 2sec pause at chest x 7-10
Miniue 3: Snatch Grip Deadlift from blocks (4sec lowering phase) x 7-10
Minute 4-5: rest

B. Hollow Body Hold 2xALAP. rest 45sec.

C. Group Metcon

Workout 4
A. 2 sets:
Minute 1: Pallof Hold RIGHT x 45sec
Minute 2: Pallof Hold LEFT x 45sec
Minute 3: Double KB front Rack Carry x 60m
Minute 4: Front Plank x 45sec (weighted if able)

B. For quality: As many rounds of unbroken sets as possible in 8 mins:
Pull-ups x 4-6
Push-ups x 4-6
*both can be weighted if able

C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Bulgarian SS 3x10/leg
B. Deadlift:
72.5-77.5%x3x5 tempo deadlift (3-5ct lowering)
85%x1x3 (no tempo)
C. Group Metcon

Workout 2
A. 12min EMOM
min1: Unilateral Half Kneeling Press 5/side
min 2: 5 Rear Delt Flies + 5 Bicep Curls
min 3: 30sec Front Plank
B. Superset: DB Bench 1x8-10, 2x6-8 + Single Arm DB Row 3x8-10
C. Group Metcon

Workout 3
A. 2 sets, rest as needed: 20m heavy farmers carry
B. 12min EMOM
min1: Front Squat 4 reps (leaving 2-3 in the tank)
min 2: chin ups 3-5 reps
min 3: rest
C. Group Metcon

Workout 4
A. Bench Press 75-80%x4x5
B. 3 sets, alternating: Push Ups (weighted or on parallettes) 6-10reps + Barbell Seal Row 6-8reps
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. Push Press
Set 1: 8 reps
Set 2: 5 reps
Set 3: 3 reps
rest 2-mins between sets

C. 10min AMRAP:
8 DB Hang Clean + Push Press 55/35
8 box jump overs
8/12 cal bike

D.
4 sets:
Row 500m
AMRAP kipping HSPU

Tuesday
A. Weightlifting Class with Mylene

B. For Squats: Front Squats 3x4@80%

C. Deadlift, 2x4@80%, 1xAMRAP-2 @ 70%

D. 2 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.
7-min AMRAP
3 ground to overhead 95/135
3 chest to bar PU
6 ground to over head
6 chest to bar PU
9/9
12/12
15/15
...

--Rest 10mins--

B. 5 sets: EMOM
Minute 1: HSPU x AMRAP Unbroken or minimum of 5
Minute 2: Alternating DB Snatch 6/6
Minute 3: Bike 15/10 cals

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side

B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 5x2@75% EMOM
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Bike 1:40 @ 80% + 20sec sprint
D. 10-mins of mobility work

Saturday
19.3

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 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS
C. Competition Pause Bench 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS

DAY 2
A. Competition Pause Bench 85%x3x3
B. 3 sets, alternating: 3ct Pause Squat 75-80%x3 + 8-10 Deadbugs
C. 3 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 95%x1, 88%x2x3. DO NOT MISS
B. Squat 85%x3x3
C. Barbell Row 3x5-7

DAY 4
A. CG Bench (w/ long pause) 80-85%x6x2
B. Pause Deadlift (3ct pause, just below knees) 70-75%x3x4
C. 3 sets, alternating: DB Row 5-7 reps + AMRAP wide grip pullups

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 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS
C. Competition Pause Bench 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS

DAY 2
A. Deadlift 95%x1, 88%x2x3. DO NOT MISS
B. Competition Pause Bench 85%x3x3
C. Barbell Row 2x5-7

DAY 3
A. Squat 85%x3x3
B. CG Bench (w/ long pause) 80-85%x5x2
C. Pause Deadlift (3ct pause, just below knees) 70-75%x3x4

WEIGHTLIFTING

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 Feb 25 2019

GROUP CONDITIONING

Monday
In teams of 2, alternating exercises, complete AMRAP in 17mins:
20/15cals Bike
20/15 push-ups
15/10 sit + press with KB or DB

Tuesday
3 sets:
60sec Reverse Sled Drag
60sec rest
60sec KB swings
60sec rest

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

Thursday
4 rounds: In each minute, complete your target or AMRAP in 45sec, then rest/transition to next station:
min 1: heavy farmers walk 40-60m
min 2: 10-15 sandbag squats
min 3: hollow body hold
min 4: 50/25/10 double unders

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:
-50 chin-ups
-100 push-ups
-150 wall ball

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 3x6, rest 60sec.
B Work Sets: 3 sets:
-Deadlift 2-4 reps, rest 20sec
-Heavy Farmers Walk x 30m, rest 20sec
-mini-band glute side shuffles, to failure, rest 3min
C. Side Plank [if time] 2x ALAP, no rest between sides
D. Group Metcon

Workout 2
A. Warm-up Sets x2
-Barbell Shoulder Press x2-4 with 4sec lowering phase, no rest
-No money drill x AMRAP, rest 60sec
B. Work Sets x5
-Barbell Shoulder Press 3-4reps with 4sec lowering phase, rest 60-sec
-Pull-ups 1-2reps, rest 60-sec
C. Group Metcon

Workout 3
A. Warm-up Sets x2-3
Trap Bar deadlift x 5 reps, rest 60-75sec
B. 3x Work Sets:
Minute 1: Trap Bar Deadlift x 8
Minute 2: Sandbag Carry
Minute 3+4: Rest
C. Group Metcon

Workout 4
A. Work Sets x4
Minute 1: Incline DB Press x 5-8reps
Minute 2: 45sec Side-Angled Hollow Body Hold RIGHT
Minute 3: Batwing Row x 7 with 5sec pause at top
Minute 4: 45sec Side-Angled Hollow Body Hold LEFT
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Heavy KB Swing 4x12-15
B. Tempo Deadlift (3-5ct lowering, 2ct pause on ground) 65/70/75%x5
C. Group Metcon

Workout 2
A. 4 sets, every 60-90sec: Seated DB Arnold Press 10 reps + No Money Drill 12 reps
B. 3 sets: Incline DB Press 7-10 reps + Single Arm DB Row 7-10 reps/arm
C. Group Metcon

Workout 3
A. 3 sets, rest as needed: 20m sandbag carry + 6-8 sandbag squats
B. 12min EMOM
min1: Front Squat 5 reps (leaving 2-3 in the tank)
min 2: chin ups 4-6 reps
min 3: rest
C. Group Metcon

Workout 4
A. Bench Press 2x8 (around 65-70%) then 2x6 (around 75-80%)
B. 2-3 sets: 8-12 Ring Rows w/ 1ct hold + 15-20 reps DB Curls + 15-20 Reps Seated DB OH Press
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. Push Press 3x3-5. rest 2m

C.
5 sets, every 2mins:
-3 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-3 Strict HSPU

D. 12min AMRAP:
5 squat snatch 95/65
10 bar facing burpees
30 double unders

Tuesday
A. Weightlifting Class with Mylene
B. For Squats: Front Squats 3x3@85%
C. Deadlift, 2x2@80%, 1xAMRAP-2 @ 75%
D. 2 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. 15.1
9-min AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

--Rest 7mins--

B. 4 sets: EMOM
Minute 1: HSPU x AMRAP Unbroken or minimum of 5
Minute 2: Chest to Bar PU or Bar MU x AMRAP Unbroken or minimum of 3
Minute 3: Bike 15/10 cals

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side
B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 4x2@80%, rest 90-120sec
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Row 1:30 @ 80% + 30sec sprint
D. 10-mins of mobility work

Saturday

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 lateral band walks/side + 10 single leg RDL/leg
B. Squat 90-92.5%x4x2
C. Competition Pause Bench 90%x4x2

DAY 2
A. CG Bench (w/ long pause) 77.5%x8x2
B. 3 sets, alternating: 6-8 RDL (3sec lowering) + 8-10 Deadbugs
C. 3 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 90-92.5%x3x3
B. Front Squat 4x6 (same weight as last week)
C. Barbell Row 3x5-8

DAY 4
A. Feet Up Bench: build to an 3RM (aim for 80-82.5% of bench) then 2-3x1-2 @ same weight
B. 3 sets heavy sandbag carry (30-50m)
C. 3 sets, alternating: DB Row 5-7 reps + AMRAP wide grip pullups
D. Tricep Pushdowns 3x10

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 lateral band walks/side + 10 single leg RDL/leg
B. Squat 90-92.5%x3x2
C. Competition Pause Bench 90%x3x2

DAY 2
A. Deadlift 90-92.5%x3x3
B. CG Bench (w/ long pause) 77.5%x6x2
C. Barbell Row 3x5-8

DAY 3
A. Feet Up Bench: build to an 3RM (aim for 80-82.5% of bench) then 2x1-2 @ same weight
B. Front Squat 3x6 (same weight as last week)
C. 3 sets heavy sandbag carry (30-50m)

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. 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 Feb 18 2019

GROUP CONDITIONING

Monday
FAMILY DAY
11am Group Class
12noon Open Gym
1pm Closed

Tuesday
5 sets for max reps of:
60sec double unders
60sec ball slams
60sec rest

Wednesday
5 sets:
Minute 1: 18/15/12/7 cals bike
Minute 2: 20 Wall Ball
Minute 3: Front Plank 45sec

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

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets:
-Back Squat, 10 reps, rest 45sec
-Ring Rows, AMRAP, rest 45sec
B. Work Sets: 4 sets, alternating:
-Back Squats, 2-4 reps, rest 60sec
-Chin-ups. 3-5reps, rest 60-90sec
C. Group Metcon

Workout 2
A. Warm-ups, 2 sets:
-Bench Press 4-6reps, no rest
-No money drill x AMRAP, no rest
B. Work Sets:
Bench Press: Add 5% from last bench session (2 weeks ago) and perform as many sets of 3-reps as possible in 10-mins
Resting as needed.
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Alternating Walking Lunges 6-8/side (heavy)
Minute 2: Lat Pull Down with 2sec pause at chest x 7-10
Miniue 3: Snatch Grip Deadlift from blocks (4sec lowering phase) x 7-10
Minute 4-5: rest
B. Hollow Body Hold 2xALAP. rest 45sec.
C. Group Metcon

Workout 4
A. 2 sets:
Minute 1: Pallof Hold RIGHT x 45sec
Minute 2: Pallof Hold LEFT x 45sec
Minute 3: Double KB front Rack Carry x 60m
Minute 4: Front Plank x 45sec (weighted if able)
B. For quality: As many rounds of unbroken sets as possible in 8 mins:
Pull-ups x 4-6
Push-ups x 4-6
*both can be weighted if able
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 3,2,1 (increasing height each set)
B. Squat variation of choice build to a 1RM then 85%x3x2
C. Group Metcon

Workout 2
A. 2 sets: 5-7 unilateral half kneeling press/arm + 20sec side plank/side + 12 no money drill
B. Bench Press build to a 1RM then 85%x3x2
C. Group Metcon

Workout 3
A. Deadlift build to a 1RM then 85%x2x2
B. (time permitting) RNT DB Split Squat 2-3x5/side
C. Group Metcon

Workout 4
A. Incline Bench Press 3x1 (ramping sets)
B. Weighted pull-ups 5/4/3/2/1 (add weight each set)
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. Push Press 3x6-8. rest 2m
C.
5 sets, every 2mins:
-3 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-6 Squat Snatch (adjust weight as able on each set)
-9 bar facing burpees
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. For Squats: Front Squats 4x2@85%
C. Deadlift, 2x2@85%, 1xAMRAP-1 @ 70%
D. 2 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. 18.1

--Rest 7mins--

B. 4 sets: EMOM
Minute 1: HSPU x AMRAP Unbroken or minimum of 5
Minute 2: Chest to Bar PU or Bar MU x AMRAP Unbroken or minimum of 5
Minute 3: Squat Clean x 5 reps 155/115

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side

B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 5x2@75% EMOM
B. Skill Practice For 19.1 under minimal fatigue
C. 5 sets:
Bike 1:40 @ 80%
Bike 20sec sprint
D. 10-mins of mobility work

Saturday
19.1

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 double KB swings + 10 single leg RDL/leg
B. Squat 85-87.5%x4-5x3
C. CG Bench (w/ long pause) 77.5%x6x2

DAY 2
A. Competition Pause Bench 85%x5x3
B. 3 sets, alternating: 8 RDL + 8-10 Deadbugs
C. 3 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 85-87.5%x3-4x3
B. Front Squat 4x5 (same weight as last week)
C. Barbell Row 3x6-8

DAY 4
A. Feet Up Bench: build to an 5RM (aim for 77.5% of bench) then 2-3x2-3 @ same weight
B. 8min EMOM
min 1: 20m farmers carry
min 2: 20m DB walking lunge
min 3: 20m sandbag carry
min 4: rest
C. 3 sets, alternating: DB Row 6-8 reps + AMRAP wide grip pullups
D. Farmer’s Hold: 30s hold then end with 8-10 shrugs

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 double KB swings + 10 single leg RDL/leg
B. Squat 85-87.5%x3-4x3
C. Competition Pause Bench 85%x3-4x3

DAY 2
A. Deadlift 85-87.5%x3x3
B. CG Bench (w/ long pause) 77.5%x4-5x2
C. Barbell Row 3x6-8

DAY 3
A. Feet Up Bench: build to an 5RM (aim for 77.5% of bench) then 2x2-3 @ same weight
B. Front Squat 3x5 (same weight as last week)
C. 8min EMOM
min 1: 20m farmers carry
min 2: 20m DB walking lunge
min 3: 20m sandbag carry
min 4: rest

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of Feb 11 2019

GROUP CONDITIONING

Monday
AMRAP in 18mins: in teams of 3, alternating rounds
20/15/10cal bike + 5 ball slams

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

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

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

Friday
FBOMB FRIDAY!

Saturday
In Teams of 2, alternating 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. Deadlift
-Warm-ups: 3x6, rest 60sec.
B Work Sets: 2 sets:
-Deadlift 2-4 reps, rest 20sec
-Heavy Farmers Walk x 30m, rest 20sec
-mini-band glute side shuffles, to failure, rest 3min
C. Side Plank 2x ALAP, no rest between sides *if no time, do after metcon
D. Group Metcon

Workout 2
A. Warm-up Sets x2
-Barbell Shoulder Press x2-4 with 4sec lowering phase, no rest
-No money drill x AMRAP, rest 60sec
B. Work Sets x5
-Barbell Shoulder Press 2-3reps with 4sec lowering phase, rest 60-sec
-Pull-ups 1-2reps, rest 60-sec
C. Group Metcon

Workout 3
A. Warm-up Sets x2-3
Trap Bar deadlift x 5 reps, rest 60-75sec
B. 3x Work Sets:
Minute 1: Trap Bar Deadlift x 8
Minute 2: Sandbag Carry
Minute 3+4: Rest
C. Group Metcon

Workout 4
A. Work Sets x4
Minute 1: Incline DB Press x 6-10reps
Minute 2: 45sec Side-Angled Hollow Body Hold RIGHT
Minute 3: Batwing Row x 7 with 5sec pause at top
Minute 4: 45sec Side-Angled Hollow Body Hold LEFT

B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Seated Box Jumps 4x1
B. Squat variation of choice 95-100%x1 (goal here is a heavy single with a little in the tank, choose weight accordingly) then 80%x4x2 with 2min rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 5-7 Filly Press/side + 20m waiter walk (both hands) + 6-10 tempo pushups
B. Bench Press 87.5-95%x4-5x2
C. Group Metcon

Workout 3
A. Deadlift 87.5-92.5%x3-5x2
B. (time permitting) RNT DB Split Squat 2-3x5/side
C. Group Metcon

Workout 4
A. Incline Bench Press 4x2 (increase from last week)
B. 3 sets, alternating: pull-ups 2-4 reps + 12-15 no money drill
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 2 for the day, leaving 1 rep in the tank..

C. 5 sets, every 2mins:
-4 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-4 Heavy thrusters
-10 over bar burpees

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift, 2x5@80%, 1xAMRAP-1 @ 05%

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. 17.2
12min AMRAP
2 rounds of:
50-ft. weighted walking lunge 50/35
16 toes-to-bars
8 DB power cleans 50/35
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups OR 16 chest to bar PU
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

--5min rest--

B. 15min AMRAP:
-12 HSPU
-50 DU
-Row 30/24cal

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 tough set of 3, then 2x12 @ 70% rest 3-4mins.
B. Heavy 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. 4 sets:
Every 2-mins:
6 push press 135/95 (or pick something heavy that you can manage)
8 toe to bar
30 double unders

C. Row 4k at steady pace.

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 double KB swings + 10 single leg RDL/leg
B. Squat 80-82.5%x4-5x4
C. CG Bench (w/ long pause) 77.5%x4x2

DAY 2
A. Competition Pause Bench 80%x5x4
B. Front Squat 4x4 (increase weight, we'll be adding a rep each week so start with 2-3 in the tank)
C. Barbell Row 3x8
D. 3 sets, alternating: 10 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. 2 sets: 20m offset farmers carry (one weight at shoulder, one weight at hips) + 20sec hollow body hold + 10 face pulls
B. Deadlift 80-82.5%x3-4x4
C. 3 sets, alternating: 10-12 Heavy KB Swings + 10-12 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 7RM (aim for 72-74% of bench) then 2-3x4-5 @ same weight
B. 2 sets, alternating: Heavy Sandbag Carry 20-60m + Single Arm Farmers Carry 20-40m
C. Pendlay Row 3x8
D. Arm Tabata (4min)
20sec Bicep Curls
10sec rest
20sec Tricep Pushdowns w/ bands
10sec rest

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 double KB swings + 10 single leg RDL/leg
B. Squat 80-82.5%x3-4x4
C. Competition Pause Bench 80%x3-4x4

DAY 2
A. Deadlift 80-82.5%x3x4
B. CG Bench (w/ long pause) 77.5%x3x2
C. Barbell Row 3x8

DAY 3
A. Feet Up Bench: build to an 7RM (aim for 72-74% of bench) then 2x4-5 @ same weight
B. Front Squat 3x4 (increase weight, we'll be adding a rep each week so start with 2-3 in the tank)
C. Pendlay Row 3x8

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of Feb 4 2019

GROUP CONDITIONING

Monday
EMOM for 5 sets:
Min 1: Bike 18/14/10/7cal
Min 2: 15 ball slams
Min 3: double KB front rack carry x 50m

Tuesday
EMOM for 14mins:
odd mins: 30sec row sprint.
even mins: 30sec amrap double KB swings.

Wednesday
7min amrap:
7 box jump (step down) + 7 wall ball

Thursday
4 sets, EMOM
min 1: 3 hard TGU left arm (or sub 7 TGU sit-ups)
min 2: 3 hard TGU right arm
min 3: heavy farmers walk
min 4: Bike sprint 30sec for ma cals

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets:
-Back Squat, 10 reps, rest 45sec
-Ring Rows, AMRAP, rest 45sec

B. Work Sets: 4 sets, alternating:
-Back Squats, 4-6 reps, rest 60sec
-Chin-ups. 3-5reps, rest 60-90sec

C. Group Metcon

Workout 2
A. Warm-ups, 2 sets:
-Bench Press 4-6reps, no rest
-No money drill x AMRAP, no rest

B. Work Sets:
Bench Press: using the heaviest weight you've (recently) completed for 5-6-reps, perform as many sets of 3-reps as possible in 10-mins
Resting as needed.

C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Alternating Walking Lunges 6-8/side (heavy)
Minute 2: Lat Pull Down with 2sec pause at chest x 7-10
Miniue 3: Snatch Grip Deadlift from blocks (4sec lowering phase) x 7-10
Minute 4-5: rest

B. Hollow Body Hold 2xALAP. rest 45sec.

C. Group Metcon

Workout 4
A. 2 sets:
Minute 1: Pallof Hold RIGHT x 45sec
Minute 2: Pallof Hold LEFT x 45sec
Minute 3: Double KB front Rack Carry x 60m
Minute 4: Front Plank x 45sec (weighted if able)

B. For quality: As many rounds of unbroken sets as possible in 8 mins:
Pull-ups x 4-6
Push-ups x 4-6
*both can be weighted if able

C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Seated Box Jumps 4x2
B. Squat variation of choice 95-97.5%x2 (goal here is a 2RM, choose weight accordingly) then 72.5%x4x3 with 90sec rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 6 Filly Press/side + 20m waiter walk (both hands) + 12 no money drill
B. Bench Press 85-90%x4-6x3
C. Group Metcon

Workout 3
A. Deadlift 85-90%x3-5x3
B. (time permitting) RNT DB Split Squat 2-3x6/side
C. Group Metcon

Workout 4
A. Incline Bench Press 3x3 (all sets same weight, similar to last week's top set)
B. 3 sets, alternating: pull-ups 3-5 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 2 for the day, leaving 1 rep in the tank..

C. 5 sets, every 2mins:
-3 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-6 OH Squats (adjust weight as able), no rest
-7cal bike

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift, 2x1@90%, 1xAMRAP-1 @ 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. 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 6mins---

B.
15min AMRAP
35 cal row
30 wall ball
25 deadlifts 205/135
20 HSPU

C. Hollow Body Hold for back recovery: 2xAMRAP, rest 45sec

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 tough set of 6, then 3x12 @ 70% rest 3-4mins.
B. Heavy 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.16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

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 87.5-90%x4-5x2
C. DB Bench 3x3-5

DAY 2
A. Competition Pause Bench 87.5%x5x3
B. Front Squat 4x6 (use same weight as last week)
C. DB Seal Row (1ct pause @ top) 3x6-8
D. 3 sets, alternating: 8 tricep pushdowns + 10 cable back flies

DAY 3
A. 2 sets: RNT Reverse Lunge 10/leg + Pallof Press 10/side
B. Deadlift 87.5-90%x3-4x2
C. 3 sets, alternating: 10-12 Heavy KB Swings + 10-12 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 4RM (aim for 80% of bench) then 2-3x2-3 @ same weight
B. 2 sets, alternating: Sandbag Carry 20-40m + Waiter's Walk (both hands) 20-40m
C. Pendlay 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 87.5-90%x3-4x2
C. Competition Pause Bench 87.5%x3-4x3

DAY 2
A. Deadlift 87.5-90%x3-4x2
B. DB Bench 3x3-5
C. DB Seal Row (1ct pause @ top) 3x6-8

DAY 3
A. Feet Up Bench: build to an 4RM (aim for 80% of bench) then 2x2-3 @ same weight
B. Front Squat 3x6 (use same weight as last week)
C. Pendlay Row 2x10

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of Jan 28 2019

GROUP CONDITIONING

Monday
5 sets each for time (or 18-min cut-off)in Teams
Partner A
10 double KB swings
10 double KB front rack squat
Partner B
10 double KB swings
10 double KB front rack squat
Partner A
8 burpees
Partner B
8 burpees

Tuesday
1 set for time:
Row 1000/800m (or sub: bike 50/35)
50 Single Arm DB Hang Snatches (25 per side, alternate when you want)
30 toe to bar
*do in heats if not enough rowers

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

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

Friday
FBOMB FRIDAY!

Saturday
AMRAP in 7mins:
4 KB sit-up and press [with control!]
8 push-up
16 KB swings

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x1 EMOM @ 85%, then build to a tough set of 2
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. Seated Box Jumps 4x3
B. Squat (front or back SQ, your choice) 92.5-95%x2 then 67.5%x5x3 with 90sec rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 6 Filly Press/side + 20m waiter walk (both hands) + 12 no money drill
B. Bench Press 90-92.5%x1, perform as many sets as possible of one rep in 15 minutes
C. Group Metcon

Workout 3
A. Deadlift: 90%x1, perform as many sets as possible of one rep in 20 minutes
B. (time permitting) RNT DB Split Squat 2-3x6/side
C. Group Metcon

Workout 4
A. Incline Bench Press 4x4 (ramp to a top set)
B. 3 sets, alternating: pull-ups 3-5 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 4 for the day, leaving 1 rep in the tank..

C. 5 sets, every 2mins:
-3 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-6 Thrusters (adjust weight as able), no rest
-6 burpees box jump overs

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift, 2x4@85%, 1xAMRAP-1 @ 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
A. 12min
20 HSPU
20 Power Cleans 135/95
15 HSPU
15 Power Cleans
10 HSPU
10 Power Cleans

---rest 5m

B.
15min AMRAP
8 Chest to bar PU
16 (8/8) DB Front Rack Lunges
24/32cal row

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 1x1@90%, then 3x10 @ 70% rest 3-4mins.
B. Heavy 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:
Every 2-mins:
6 push press 135/95 (or pick something heavy that you can manage)
6 chest to bar pull-ups
6 bar over burpees

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 82.5-85%x5x3
C. DB Bench 3x4-6

DAY 2
A. Competition Pause Bench 82.5%x5x3
B. Front Squat 4x5 (use same weight as last week)
C. DB Seal Row (1ct pause @ top) 3x8
D. 3 sets, alternating: 10 tricep pushdowns + 10 cable back flies

DAY 3
A. 2 sets: RNT Reverse Lunge 10/leg + Pallof Press 10/side
B. Deadlift 82.5-85%x4x3
C. 3 sets, alternating: 12-15 Heavy KB Swings + 10-12 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 6RM (aim for 75% of bench) then 2x3-4 @ same weight
B. 2 sets, alternating: Sandbag Carry 20-40m + Waiter's Walk (both hands) 20-40m
C. Yates Row 3x8
D. Beach Body Tabata (4min)
20sec Bicep Curls
10sec rest
20sec Tricep Pushdowns w/ bands
10sec 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 82.5-85%x3-4x3
C. Competition Pause Bench 82.5%x3-4x3

DAY 2
A. Deadlift 82.5-85%x3x3
C. DB Bench 3x4-6
C. DB Seal Row (1ct pause @ top) 3x8

DAY 3
A. Feet Up Bench: build to an 6RM (aim for 75% of bench) then 2x3-4 @ same weight
B. Front Squat 3x5 (use same weight as last week)
C. Yates Row 2x8

WEIGHTLIFTING

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

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

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

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

Comment

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