Comment

Group Workouts for the week of Dec 11 2017

GROUP CONDITIONING

Monday

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

Tuesday

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

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

Thursday

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

B. Group Metcon

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene
 

Wednesday

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

MODIFIED POWERLIFTING TEAM

*If you do the Tuesday weightlifting class

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

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Group Workouts for the Week of Dec 4 2017

GROUP CONDITIONING

Monday
15mins amrap: 15 doublers + 10 ball slams

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

C. Group Metcon

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

 

TRAINING-GENERAL

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

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

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

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

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene
 

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

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

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

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

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

 

 

POWERLIFTING TEAM

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

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

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

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

 

MODIFIED POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING TEAM

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

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

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

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

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Group Workouts for the Week of Nov 27 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB Friday

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

 

FOUNDATIONS

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

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

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

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

 

GENERAL-TRAINING

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

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

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

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

 

GENERAL-COMPETITION

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

Tuesday
Weightlifting Class with Mylene
 

Wednesday
Competition Class:

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

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Group Workouts for the Week of Nov 20 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

B. Group Metcon

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene
 

Wednesday
Competition Class:

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

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Group Workouts for the Week of Nov 13 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

B. Group Metcon


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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene

+ single leg squat practice:

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

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

Wednesday
Competition Class:

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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


 

WEIGHTLIFTING STREAM

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

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

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

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

 

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Group Workouts for the Week of Nov 6 2017

GROUP CONDITIONING

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

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

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

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: torsion control shoulder touches
min 4: ring rows with 2sec pause at top
 

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

TRAINING-GENERAL

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

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

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

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

 

TRAINING COMPETITION

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

Tuesday
Weightlifting Class with Mylene

+ single leg squat practice:

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

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

Wednesday
Competition Class:

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

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

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Group Workouts for the Week of Oct 30 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY

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

 

FOUNDATIONS

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

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene

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

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

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

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Group Workouts for the Week of Oct 23 2017

GROUP CONDITIONING

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday
FBOMB Friday!

Saturday

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene

+ single leg squat practice:

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

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


Wednesday
Competition Class:

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

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

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

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Group Workouts for the Week of Oct 16 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB Friday

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

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

Tuesday
Weightlifting Class with Mylene

Wednesday
Competition Class:

3 sets (39min):

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

3mins rest

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

3min rest

 

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

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Group Workouts for the Week of Oct 9 2017

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

 

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene

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

Wednesday
competition class:

competition class:

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

Rest 4mins.

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

Rest 4mins

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 


POWERLIFTING TEAM

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

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

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

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

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Group Workouts for the Week of Oct 2 2017

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB Friday!

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

 

FOUNDATIONS

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

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

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

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

 

TRAINING-GENERAL

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

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

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

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

 

TRAINING-COMPETITION

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

Tuesday
Weightlifting Class with Mylene

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

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

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

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

 

WEIGHTLIFTING STREAM

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

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

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

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

 

POWERLIFTING TEAM

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

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

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

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

Comment

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Group Workouts for the Week of Sept 25 2017

GROUP CONDITIONING

Monday
Every 3mins for 20mins (10 sets): 10 medball thrusters + 10 ball slams + 10 burpees

Tuesday
A. For time: 20-15-10-5 Heavy Goblet Squats + HSPU B. 2 stes: 60sec front plank + 60sec Chinese plank. Weighted if possible.

Wednesday
4 sets: 1min assault bike. 90sec rest. 1min row. 90sec rest. You final score is the total # of cals on the bike + cals on the rower

Thursday
7mins: 5/5 Turkish Get-ups (or if new 10/10 TGU sit-ups) + plank touches on forearms x16 total reps (8/8), rest 1min. 7mins: 4-6 strict toe to bar (3sec lowering phase) + 4-6 HSPU + 10 sandbag squats

Friday
FBOMB FRIDAY!

Saturday
A. 4 sets: single arm farmers walk 40m per side.
B. In teams of three, complete 100cals on assault bike. Divide work as desired.

 

FOUNDATIONS

Workout 1
A. Perform 3 warm-up sets of the back squat, doing sets of 5.
B. 3-4 sets (depending on time): alternating between 3 tough back squats, rest 20sec, 8-12 sandbag squats, rest 2min.
C. Group Metcon

Workout 2
A.Chin-ups. 6min AMRAP. Do as many sets of 2 @ about 80% of your max as possible (if using bands, use a band that allows you to do 6-7 reps when fresh). B. Shoulder Press. 8min AMRAP. As many sets of 3 @ 80% as possible. C. Group Metcon D. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec.

Workout 3
A. 3 warm-up sets of sumo-deadlift, sets of 5.
B. 3 sets alternating: 3reps sumo deadlift, rest 20sec, 10-15 reps of GHD Hip Extension, rest 2mins.
C. Group Metcon

Workout 4
A. 5 sets, alternating: 8-12 landmine presses, rest 45sec, 6-10 cable lat pull down, rest 45sec.
B. Pallof Press Hold 45-60sec per side. 2-3 sets per side, depending on time. No rest between sides.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Trap Bar (or straight bar) Deadlift 70%x3x8-10
B. 3 sets, alternating: 6-8 strict chin ups + 6-8 single arm DB row/side
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x6-8/side
B. Press 65%x8x4
C. Group Metcon
D. (time permitting) Cable "W"s 2x12-15

Workout 3
A. Front Squat 80%x5x2
B. Single leg RDL 2-3x12-15 (weight in opposite hand)
C. Group Metcon

Workout 4
A. 3 sets, alteranting: 15-20 tempo push ups (parallets or rings if able, weighted if needed) + 8-10 sandbag or slam ball ohp
B. DB Z Press 3x6-8
C. Group Metcon
D. (optional) Heavy KB swing 3x15

 

TRAINING-COMPETITION

Monday
A. AMRAP strict muscle-ups in 3mins (technique practice) - or sub MU negatives or hip to bar kip swings.
B1. Weighted Chin-up 10x1-2, rest 45sec
B2. Strict HSPU 10x1-2 (hardest variation as possible to land within this rep range), rest 45-60sec
C. Group Metcon
D. 2xmax reps: strict toe to bar with candle stick press.
E. Horizontal cable row 3x10-15reps
 

Tuesday
Weightlifting Class with Mylene

Wednesday
Comp Class

A. 20min EMOM:
odd mins: 1-3 muscle-ups (hardest variation possible)
even minuts: 3x full clean + overhead
--rest 1 feel minute between minute 10 and 11

B. 20min amrap: In teams of 3: 4 sandbag to shoulder + 4 gym lengths sandbag carry + 250/200m row.

 

Thursday
A. Gymnastic skill work: 3 sets: 45sec of back-to-wall shoulder touches (if need to make easier: face wall), 60sec rest. Then 3 sets: AMRAP skin the cat, rest 60sec Then: 3 sets of: max single arm hang from bar. B. Aerobic Session.. 50-60min at 65% pace. 1000m row + 40-80m overhead waiters walk with 2 dumbbells + 400m run + 60sec front plank on rings + bike 30cals + 100 double unders (focus on consistent breathing and staying relaxed)

Friday
A. Back Squat: Warm-ups, then 5@80%, 3@85%, 2x1@90%, 1+ @ 90% B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. single arm farmers walk. 3x50m per side. as heavy as possible.

Saturday
A. Push Press. Build to a tough set of 3 for the day, then 6x3 EMOM @ 85% of that.
B1. DB Bench Press 4x8-12, rest 60sec
B2. Cable Lat Pull Down 4x10-15, rest 60sec
C. Group Metcon
D. Sand Bag Carry. 1x50-70m as heavy as possible. 1x100-200m, as heavy as possible.

 

POWERLIFTING TEAM

DAY 1
A. Squat 5x5@70­‐75%
B. Bench Press 5x5@75-80%
C. DB Row 2x8

DAY 2
A. Paused Squat (either high bar or front squat) 3x6@ 60%
B. Pause 1" above the chest Bench 4x8@70%
C. 4 Super Sets of: 5 Dips + 10 Barbell Rows, rest 30sec
D. 3 sets each: 8 hammer curls, 12 tricep pushdowns

DAY 3
A. Deadlift 5RM (if you aren't sure do 87% for AMRAP)
B. Pause Deadlift (pause 1" off ground) 3x6@60-65%
C. 3 sets each: 5-8 Ab Wheel, 12 lat pulldowns

DAY 4
A. Overhead Press 5x5@75-80%
B. DB Floor Press w/ Pause Top & Bottom 2x8
C. 2 sets, alternating: 15 Lateral Raises + 15 Rear Delt Flies + 15 Pec Flies
D. Single Arm Farmers Carry 3 sets of 50m / hand

 

WEIGHTLIFTING STREAM

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

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Group Workouts for the Week of Sept 18 2017

GROUP METCON

Monday
3 sets: 3mins AMRAP: 5 strict pull-ups + 10 push-ups + 15 BW Squats. Rest 90sec. Pick-up where you left off at start of each 3-min interval.

*Competition Squad: 12min AMRAP, kipping allowed.

Tuesday
In teams of 2, with only one partner working at a time, complete as many rounds in 20 mins as possible: 100DU + 80KB swings + 60 wall ball + 40 burpees + 20 toe to bar

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

Thursday
7min AMRAP: 4 gym lengths of pinch grip farmers walk + 4-6 swing throughs on paralettes (or sub leg assisted HSPU on paralettes) + 20-30sec L-Sit on Paralettes . Rest 2mins. 7min AMRAP: 4 gym lengths sand bag carry + Bike 10/7 cals.

Friday
FBOMB FRIDAY!

Saturday
6 sets for time (15min cut-off): 5 heavy thrusters + 8 box jumps + Run 200m. Rest 60sec (monitor your own rest time)

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-up sets of 8.
B. Deadlift 8x3 EMOM at 80% of your most revent 3RM
C. Split Stance deadlift, 3x12/side, rest 30sec between sides
D. Group Metcon

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

Workout 3
A. Back Squat. 3 warm-ups sets of 8.
B. Back Squat. 8x3 EMOM at 80% of your most recent 3RM
C. Cross-over step-ups 2x15/side, rest 30sec between sides
D. Group Metcon

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

 

TRAINING-GENERAL

Workout 1
A. Front Squat 70%x3x8-10
B. Single leg RDL 2-3x10-12 (weight in opposite hand)
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x6-8/side
B. Press 80%x5x2
C. Group Metcon
D. (time permitting) Cable "W"s 2x12-15

Workout 3
A. Trap Bar (or straight bar) Deadlift 65%x8x3
B. 3 sets, alternating: max strict chin ups + 8 single arm DB row/side
C. Group Metcon

Workout 4
A. 3 sets, alteranting: 10-15 tempo push ups (parallets or rings if able) + 8-10 sandbag or slam ball ohp
B. DB Z Press 3x8-10
C. Group Metcon
D. (optional) Heavy KB swing 3x20

 

TRAINING-COMPETITION

Monday
A. AMRAP strict muscle-ups in 3mins (technique practice) - or sub MU negatives or hip to bar kip swings.
B1. Weighted Chin-up 7x2, rest 45-60sec
B2. Strict HSPU 7x2 (hardest variation as possible to land within this rep range), rest 45-60sec
C. Group Metcon
D. 2xmax reps: strict toe to bar with candle stick press.
E. Horizontal cable row 3x10-15reps
 

Tuesday
Weightlifting Class with Mylene

Wednesday
Competition Class
3 sets for time: 15/12cal bike + 9 snatch + 3 bar muscle-ups
3 sets for time: 20/15cal row + 15 C-t0-B Pull-ups + 10 squat cleans.
2 sets for time: 20 shoulder to overhead + 30 bar facing burpees + 400m run.

Thursday
A. Gymnastic skill work: 3 sets: 45sec of back-to-wall shoulder touches (if need to make easier: face wall), 60sec rest. Then 3 sets: AMRAP skin the cat, rest 60sec Then: 3 sets of: max single arm hang from bar. B. Aerobic Session.. 50-60min at 65% pace. 4k row + 150/100cal bike + 2000m run

Friday
A. Back Squat: Warm-ups, then 4x4, 1x4+@80%, rest 2-3mins. B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. single arm farmers walk. 3x50m per side. as heavy as possible.

Saturday
A. Push Press 5x2-4, rest 90sec.
B1. DB Bench Press 4x8-12, rest 60sec
B2. Cable Lat Pull Down 4x10-15, rest 60sec
C. Group Metcon
D. Sand Bag Carry. 1x50-70m as heavy as possible. 1x100-200m, as heavy as possible.

 

POWERLIFTING TEAM

DAY 1
A. Squat: 8RM or 80%xAMRAP
B. Bench Press: 8RM or 80%xAMRAP
C. DB Row 1x20

DAY 2
A. Short Pause Front Squat 2x8@60-65%
B. Tempo (3cnt lowering) CG Bench 2x8@60%,
C. 6min EMOM of Pull-ups & Ab-wheel: 5 reps of each done in a superset fashion
D. 3 sets each: 10-12 lat pulldowns, 10-12 tricep pushdowns

DAY 3
A. Deadlift 6x3@80%
B. RDL 1x10@50%
C. 6 Super Sets of: 3 Barbell Rows + 6 heavy KB Swings, rest 30sec

DAY 4
A. Overhead Press 2x8@70-72.5%
B. DB Bench 1x20
C. 2 sets, alternating: 15 DB curls + 15 tricep pushdowns + 15 pec flies
D. 6min EMOM of Seated Side-Delt Raises & Barbell Bicep Curls: 5 reps of each done in a superset fashion

 

WEIGHTLIFTING STREAM

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

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Group Workouts for the Week of Sept 11 2017

GROUP CONDITIONING

Monday
15min AMRAP: in teams of 2, altnernate rounds: 15 wall ball + 250m row.

Tuesday
7min amrap: 10 box jumps + 10 ball slams

Wednesday
4 sets: 40sec: bike, 20sec rest, 40sec battling ropes, 20sec rest, 40sec toe to bar, 1:20sec rest. Track bike cals + toe to bar reps.

Thursday
10-12mins to build up to some heavy ass farmers walks of 2 gym lengths! Aim for 3 tough sets. Rest as needed. Then: In teams of 3, accumulate as many cals on the bike as possible in 4mins.

Friday
FBOMB FRIDAY!

Saturday
Sleds! Warm-ups as needed, then 5 tough sets of 20m.

 

FOUNDATIONS

Workout 1
A. Perform 3 warm-up sets of the back squat, doing sets of 5.
B. 3 sets: alternating between 4 tough back squats, rest 20sec, 8-12 sandbag squats, rest 2min.
C. Group Metcon

Workout 2
A.Chin-ups. 6min AMRAP. Do as many sets of 2 @ about 80% of your max as possible (if using bands, use a band that allows you to do 6-7 reps when fresh). B. Shoulder Press. 8min AMRAP. As many sets of 3 @ 80% as possible. C. Group Metcon D. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec.

Workout 3
A. 3 warm-up sets of sumo-deadlift, sets of 5.
B. 3 sets alternating: 5reps sumo deadlift, rest 20sec, 10-15 reps of GHD Hip Extension, rest 2mins.
C. Group Metcon

Workout 4
A. 5 sets, alternating: 8-12 landmine presses, rest 45sec, 6-10 cable lat pull down, rest 45sec.
B. Pallof Press Hold 45-60sec per side. 2-3 sets per side, depending on time. No rest between sides.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Trap Bar (or straight bar) Deadlift 80%x5x2
B. 3 sets, alternating: max strict chin ups + 10 single arm DB row/side
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x5/side
B. Press 70%x3x10
C. Group Metcon
D. (time permitting) Cable "W"s 2x12-15

Workout 3
A. Front Squat 65%x8x3 (focus on control down, speed up)
B. Single leg RDL 2-3x10-12 (weight in opposite hand)
C. Group Metcon

Workout 4
A. 3 sets, alteranting: 10-12 push ups (parallets or rings if able) + 6-10 sandbag or slam ball ohp
B. DB Z Press 3x10-12
C. Group Metcon
D. (optional) Heavy KB swing 2x25

 

TRAINING-COMPETITION

Monday
A. AMRAP strict muscle-ups in 3mins (technique practice) - or sub MU negatives or hip to bar kip swings.
B1. Weighted Chin-up 6x2-4, rest 60-90sec
B2. Strict HSPU 6x2-4 (hardest variation as possible to land within this rep range), rest 60-90sec
C. Group Metcon
D. 2xmax reps: strict toe to bar with candle stick press.
E. Horizontal cable row 3x10-15reps
 

Tuesday
Weightlifting Class with Mylene

Wednesday - Competition Class
A. As warm-up/practice: 6x4 power snatch EMOM.
B. 6 sets (36min cut-off): 4 power snatch + 8 OH Squat + 12 over-bar-burpees + Row 600m/Bike 30cal. Rest 2mins.

Thursday
A. Gymnastic skill work: 3 sets: 45sec of back-to-wall shoulder touches (if need to make easier: face wall), 60sec rest. Then 3 sets: AMRAP skin the cat, rest 60sec Then: 3 sets of: max single arm hang from bar. B. Aerobic Session.. 50-60min at 65% pace. 1500m row + 40-80m overhead waiters walk with 2 dumbbells + 800m run + 60sec front plank on rings + bike 50cals

Friday
A. Back Squat: Warm-ups, then 4x3, 1x4+@85%, rest 2-3mins.
B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel).
C. FBOMB
D. single arm farmers walk. 3x50m per side. as heavy as possible.

Saturday
A. Push Press 4x5, rest 90-120sec.
B1. DB Bench Press 8-12, rest 60sec
B2. Cable Lat Pull Down 10-15, rest 60sec
C. Group Metcon
D. Sand Bag Carry. 1x50-70m as heavy as possible. 1x100-200m, as heavy as possible.

 

 

POWERLIFTING TEAM

DAY 1
A. Squat 5x5@75­‐80%
A. Bench Press 5x5@75­‐80%
C. DB Row 4x10

DAY 2
A. Short Pause Front Squat 5x6@65-70%
B. Tempo (3cnt lowering) CG Bench 5x5@67.5-75%,
C. 6min EMOM of Seated Side-Delt Raises & Barbell Bicep Curls: 5 reps of each done in a superset fashion
D. 3 sets each: 10-12 lat pulldowns, 10-12 tricep pushdowns

DAY 3
A. Deadlift 5x5@72.5-77.5%
B. RDL 3x8@60%
C. 8 Super Sets of: 4 Barbell Rows + 8 heavy KB Swings, rest 30sec

DAY 4
A. Overhead Press 5x5@80-82.5%
B. DB Bench 4x10
C. 3 sets, alternating: 10 DB curls + 10 tricep pushdowns + 10 pec flies
D. 7min EMOM of Pull-ups & Ab-wheel: 5 reps of each done in a superset fashion

 

WEIGHTLIFTING STREAM

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

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Group Workouts for the Week of Sept 4 2018

GROUP CONDITIONING

Monday
Labour Day Workout!

Schedule reminder: 10am-11am Open Gym. 11am-11:30am Group Metcon
If you want to come in to lift, come in anytime after 10am depending on how much time you need.

Tuesday
10min AMRAP: 5 handstand push-ups or normal push-ups + 5/10 chin-ups + 15 KB Swings.

Wednesday
In order, for time: 100 DU + 50 goblet squats + 40 KB Swings + 30 push-ups + 20 toe to bar + 200m run

Thursday
5min AMRAP: 4 sandbag ground to standing + 150m row. 5min AMRAP: 4 gym lengths heavy overhead walk (use heavy DB's) + 30 DU. 5min AMRAP: Bike 10/7cals + 4-8 strict toe to bar with 3sec lowering phase

Friday
FBOMB FRIDAY!

Saturday
21-15-9
assault bike cals + Heavy Ball Slams

Short and (kind of) sweet! Push your pace to the limit on this. Minimal to zero pacing.

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-up sets of 8.
B. Deadlift 8x5 EMOM at 75% of your most revent 3RM
C. Split Stance deadlift, 2x12/side, rest 30sec between sides
D. Group Metcon

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

Workout 3
A. Back Squat. 3 warm-ups sets of 8.
B. Back Squat. 8x4 EMOM at 75% of your most recent 3RM
C. Weighted Cossack Squats 3x8/side (go heavy to make this tough). rest 45sec between sets
D. Group Metcon

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

 

 

 

TRAINING-GENERAL

Workout 1
A. Back Squat: if feeling good go 87%xAMRAP (aim for 5+), if not 80%xAMRAP (aim for 8+)
B. Reverse Goblet Lunge 3x5/5
C. Group Metcon

Workout 2
A. Bench Press: work up to 87%xAMRAP (aim for 5+), then 80%xAMRAP
B. Chinese Rows (1sec pause) 3x5
C. Group Metcon

Workout 3
A. Trap Bar Deadlift: build to a 5RM then 2x3@95% of 5RM
B. 6min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel
C. Group Metcon
D. (time permitting) Cable Y Press 2x10-15

Workout 4
A. Sandbag Squats 7min EMOM, 5-8 reps
B. Goblet Walking Lunges 3x10/10
C. Sandbag Carry: 1 set to failure, aim for 200m
D. Group Metcon

 

 

TRAINING-COMPETITION

Monday
A. 12min AMRAP: odd mins: ring muscle-up (or bar chest/hip to bar pull-ups) x1-3 reps. even mins: 3-5 tough handstand push-ups (from deficit if able). B. 10mins ever 2mins: 2-4 weighted chin-ups, no rest, 10-20 sandbag press. rest remaining time. C. Group Metcon D. 3 sets: toe tp bar + candle stick press, max reps https://www.youtube.com/watch?v=G5dU12NZjXE

Tuesday
Weightlifting Training with Mylene

Wednesday
Competition Class

A. 10 mins, EMOM:
odd mins. 8 power clean
even mins: 2-4 bar muscle-ups

B. Short Lesson: breathing technique practice with wall ball

C. 6 sets: 2mins work, 2mins rest: [at 5RM thruster weight] 1 thruster + 2 cleans + 3 front squats + 4 chest to bar pull-ups + 5 HSPU + AMRAP Row or Bike in remaining time.

 

Thursday
A. Gymnastic skill work: 3 sets: 45sec of back-to-wall shoulder touches (if need to make easier: face wall), 60sec rest. Then 3 sets: AMRAP skin the cat, rest 60sec Then: 3 sets of: max single arm hang from bar. B. Aerobic Session.. 50-60min at 65% pace. 1000m row + 40-80m overhead waiters walk with 2 dumbbells + 400m run + 60sec front plank on rings + bike 30cals + 100 double unders (focus on consistent breathing and staying relaxed)

Friday
A. Back Squat: Warm-ups, then 3x5-8 + 1x5+@75%, rest 2-3mins. B. Anderson Squats (with yolk) warm-ups as needed, then 3x5 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. single arm farmers walk. 3x50m per side. as heavy as possible.

Saturday
A. Bench Press. Build to a 2RM
B. 4 sets, alternating, rest 45sec between exercises. Cable lat pull down 10-15reps + DB Bench Press 10-15reps
C. Group Metcon
D. Sandbag Carry. 100-200m, as heavy as possible. 2 sets. Rest as needed between sets.
E. 2sets alternating: 10-15reps dumbbell press with slow tempo, rest 20sec, 8-12 reps dumbbell lateral raise, rest 20sec, 8-12 "A's" with band

 

 

POWERLIFTING TEAM

DAY 1
A. Squat 2x8, 1xAMRAP @ 72.5-­77.5%
B. Bench Press 2x8, 1xAMRAP @ 72.5-­77.5%
C. DB Row 3x12

DAY 2
A. Short Pause Front Squat 3x8@60-65%
B. Tempo (3cnt lowering) CG Bench 4x6@65-70%,
C. 5min EMOM of Pull-ups & Ab-wheel: 5 reps of each done in a superset fashion
D. 3 sets each: 12-15 lat pulldowns, 12-15 tricep pushdowns

DAY 3
A. Deadlift 3x5@70-75%
B. RDL 2x10@50%
C. 8 Super Sets of: 5 Barbell Rows + 6 heavy KB Swings, rest 30sec

DAY 4
A. Overhead Press 3x5@80-82.5%
B. DB Bench 3x12
C. 2 sets, alternating: 12 DB curls + 12 tricep pushdowns + 12 pec flies
D. 6min EMOM of Seated Side-Delt Raises & Barbell Bicep Curls: 5 reps of each done in a superset fashion

 

 

WEIGHTLIFTING STREAM

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

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Group Workouts for the Week of Aug 28 2017

GROUP CONDITIONING

Monday
6 rounds for time: 5 man makers + 200m run. (16min cut-off)

Tuesday
A. Battling ropes: 20sec on, 40sec rest: 2 times through: alternating waves, claps, simultanious waves B. Assult Bike relay. In teams of 3, complete 100cals.

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

Thursday
In teams of 2, complete as many rounds as possible in 30mins of: 8 Thrusters + 10 box jumps + 200m run.

Friday
FBOMB FRIDAY!

Saturday
6 rounds for time : 1 lap pinch grip farmers walk + 30 double unders + split stance wall ball 10/10

 

FOUNDATIONS

Workout 1
A. Perform 3 warm-up sets of the back squat, doing sets of 5.
B. 3 sets: alternating between 5 tough back squats, rest 20sec, 8-12 sandbag squats, rest 2min.
C. Group Metcon

Workout 2
A.Chin-ups. 6min AMRAP. Do as many sets of 3 @ about 70-75% of your max as possible (if using bands, use a band that allows you to do 6-7 reps when fresh). B. Shoulder Press. 8min AMRAP. As many sets of 5 @ 70% as possible. C. Group Metcon D. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec.

Workout 3
A. 3 warm-up sets of sumo-deadlift, sets of 8.
B. 3 sets alternating: 8reps sumo deadlift, rest 20sec, 10-15 reps of GHD Hip Extension, rest 2mins.
C. Group Metcon

Workout 4
A. 5 sets, alternating: 8-12 landmine presses, rest 45sec, 6-10 cable lat pull down, rest 45sec.
B. Pallof Press Hold 45-60sec per side. 2-3 sets per side, depending on time. No rest between sides.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 87%x3x3
B. Reverse Goblet Lunge 3x5/5
C. Group Metcon

Workout 2
A. Bench Press 87%x3x3
B. Chinese Rows (1sec pause) 3x6
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 4-5x3 (leaving 1-2 reps in the tank)
A. 4 sets: 4 Dips (weighted if needed) + 5 Barbell Rows, rest 45sec between sets
C. Group Metcon
D. (time permitting) Cable Y Press 2x8-12

Workout 4
A. 4 sets: max sandbag squats (aim for 6-10) + 5 reps ab wheel, rest 45-60sec
B. 9min EMOM min 1: 8 reps bulgarian SS right leg, min 2: 8 reps bulgarian SS left leg, min 3: 4/leg weighted cossacks
C. Group Metcon

 

COMPETITION STREAM

Monday
A. Bar Muscle-ups. 7mins: EMOM 1-3 tough reps (or work chest/hip to bar pull-ups). B. 7mins EMOM: 3-5 tough handstand push-ups (from deficit if able). C. 3 sets alternating, rest 90sec between exercises: lat pull down 6-8reps + Seated DB Press 6-10reps. D. Group Metcon E. 3 sets: strict knee to elbow with straight arms and 3sec lowering phase. 5-10reps. (*if this isn't too hard, do toe to bar)

Tuesday
Tuesday - Oly with Mylene

Wednesday
A. 10 sets, EMOM:
odd mins: 2 cleans + 1 thruster at last week's 5RM weight.
even mins: 2-6 muscule-ups or c-to-b pull-ups.
B. NANCY: 5 sets for time: 400m run + 15 OH Squat

Thursday
A. Gymnastic skill work: 3 sets: 45sec of back-to-wall shoulder touches (if need to make easier: face wall), 60sec rest. Then 3 sets: AMRAP skin the cat, rest 60sec Then: 3 sets of 4-6 gym lengths of heavy single arm farmers walk B. Aerobic Session.. 50-60min at 65% pace. 3000m row + 800m + bike 50cals

Friday
A. Warm-ups, then 6x3@80%, rest 2-3mins. B. Sandbag Squats 2x8-15reps. C. FBOMB

Saturday
A1. Bench Press 5,3,1,5,3,1 reps, rest 90sec
A2. Seated Cable Lat Pull Down 6x5-8 with 3sec pause at chest (hands/wrists should touch chest at end of each rep & lats stay engaged for entire reps), rest 90sec
B. Group Metcon
C. Then 3 sets alternating: 10-15reps dumbbell press with slow tempo, rest 20sec, 8-12 reps dumbbell lateral raise, rest 20sec, 8-12 band back flys, rest 20sec, 8-15 band external rotations, rest 90sec

 

POWERLIFTING TEAM

DAY 1
A. Squat 3x5, 1xAMRAP @ 75-80%
B. Bench Press 3x5, 1xAMRAP @ 75-80%
C. DB Row 2x8

DAY 2
A. Short Pause Front Squat 4x8@55-60%
B. Tempo (3cnt lowering) CG Bench 5x8@60-65%,
C. 6min EMOM of Seated Side-Delt Raises & Barbell Bicep Curls: 5 reps of each done in a superset fashion
D. 3 sets each: 12-15 lat pulldowns, 12-15 tricep pushdowns

DAY 3
A. Deadlift 4x5@65­‐67.5%
B. RDL 3x8@60%
C. 8 Super Sets of: 3 Barbell Rows + 8 heavy KB Swings, rest 30sec

DAY 4
A. Overhead Press 4x5@77.5%
B. DB Bench 2x8
C. 2 sets, alternating: 8 DB curls + 8 tricep pushdowns + 15 pec flies
D. 6min EMOM of Pull-ups & Ab-wheel: 5 reps of each done in a superset fashion

 

WEIGHTLIFTING STREAM

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

 

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Group Workouts for the Week of Aug 21 2017

GROUP CONDITIONING

Monday
In teams of 2: 3 sets each as fast as possible. 500m row + 10 burpees over the erg.

Tuesday
400m run + 7 rounds of: 6 DB Thrusters + 8 (4/4) box step-ups with DB's at side + 400m run.

Wednesday
10-9-8-7-6-5-4-3-2-1: KB Swings + KB Goblet squats

Thursday
5min AMRAP: 5 strict chin-ups + 10/10 plank reach touches (from forearms). 5min AMRAP: 5 strict HSPU or push-ups (for quality) + 30 DU. 5min AMRAP: 2 laps of gym (approx 40-50m) sandbag carry + 4-8 strict toe to bar with 3sec lowering phase

Friday
FBOMB FRIDAY!

Saturday
In teams of 2 with one partner completing a full round before alternating, complete 5 rounds each (20min cut-off): 10 DB Hang Power Cleans + 8/8 walking lunges (16 total) with DBs in front rack + 15/10 cals assault bike.

 

FOUNDATIONS

Workout 1
A. Deadlift, 3-4 warm-ups sets with 60sec rest, then build to a tough set of 3. Then, 2x5@90% of today's top weight. B. (if time allows) 4mins of practice: hip airplanes. C. Group Metcon

Workout 2
A. 4 sets, alternating, rest 60sec between exercises: Chin-ups 3-5 reps + Bench Press 3-5 reps. B. Bench Press, 1 set of as many reps as possible at 85% of today's top weight. C. Group Metcon

Workout 3
A. Mini-band side shuffles. 1 set, cange direction every 5 reps, go to major fatigue in your butt!. B. 3 sets, alternating: 4 reps Paused Back Squat (3sec pause at the bottom), Rest 20sec, then 4-8 reps of normal back squat (no pause), rest 2-3mins. C. Group Metcon

Workout 4
A. 4 sets, alternating. Rest 60sec betwen exercises. 6-10 dumbbell bench press + 6-10 cable lat pull down. B. In 3 mins, accumulate as much hollow body hold as possible. C. Group Metcon

 

 

TRAINING GENERAL

Workout 1
A. Back Squat 85%x2x3, then 1xAMRAP
B. Reverse Goblet Lunge 3x6/6
C. Group Metcon

Workout 2
A. Bench Press 85%x2x3, then 1xAMRAP
B. Chinese Rows (1sec pause) 3x6-8
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 3x5 (leaving 1-2 reps in the tank)
B. 4 sets: 5 Barbell Rows + 5 reps Ab Wheel, rest 45-60sec between sets
C. Group Metcon
D. (time permitting) Cable External Rotations 2x12-15

Workout 4
A. Sandbag Squats 7min EMOM, 5-8 reps
B. Goblet Walking Lunges 2x15/15
C. Sandbag Carry: 1 set to failure, aim for 200m
D. Group Metcon

 

COMPETITION STREAM

Monday
A. Ring Muscle-ups. 7mins: EMOM 1-3. B. 7mins EMOM: 3-5 tough handstand push-ups. C. 3 sets alternating, rest 90sec between exercises: lat pull down 6-8reps + Seated DB Press 6-10reps. D. Group Metcon E. 3 sets: 90sec hollow body hold + dumbbell pull-over with straight arms (8-12reps)

Tuesday
Weightlifting Class with Mylene

Wednesay
A. in 8 mins, build to a 5RM thruster for the day. B. Technique Practice: the second kip. C. 6 sets: Against a 2min running clock, perform 3 muscle-ups (or 4 chest to bar pull-ups) + 10/6 cals bike + AMRAP OH Squats in remaining time: 115/85. Rest 2min between sets.

Thursday
A. Gymnastic skill work: 4min EMOM: 3-4 kip swings. aiming to get as high and as far behind the bar as possible. Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest. Then 3 sets: AMRAP skin the cat, rest 45sec Then: 3 sets of 4-8 gym lengths of heavy single arm overhead waiters walk with KB B. Aerobic Session.. 50-60min at 65% pace. 3000m row + 800m + bike 50cals

Friday
A. Warm-ups, then 4x6, 1x6+@75%, rest 2-3mins. B. Sandbag Squats 2x8-15reps. C. FBOMB

Saturday
A1. Bench Press 5,5,3,3,2 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x5-8 with 3sec pause at chest (hands/wrists should touch chest at end of each rep & lats stay engaged for entire reps), rest 90sec
B. Group Metcon
C. Then 3 sets alternating: 8-12reps dumbbell lateral raise (use a slow tempo), rest 20sec, 8-12 reps dumbbell front raise, rest 20sec, 8-12 band back flys, rest 20sec, 8-15 band external rotations, rest 90sec

 

 

POWERLIFTING TEAM

DAY 1
A. Tempo Front Squat 2x8@67.5%
B. 3cnt Pause Bench 2x8@67.5%
C. 1 Arm DB Rows: 5 reps alternating arms every 30sec for 6min

DAY 2
A. Tempo Goblet (or sandbag) Squat 2x8 (4sec lowering, 1sec pause)
C. Press 2x8@ 45% (of bench max)
C. Meadows Rows 2x10
D. 3 sets, alternating: 8 curls + 8 skullcrushers + 8 lateral raises

DAY 3
A. Deadlift 2x8@55%
B. RDL 2x8@45%
C. GHR 3x8

DAY 4
A. Feet Up Bench 3x8@70%
B. DB Incline 2x8
C. Chinese Rows 3x8
D. 3 sets, alternating: 8 pec flies + 8 skullcrushers + 8 front raises

 

WEIGHTLIFTING STREAM

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

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Group Workouts for the Week of Aug 14

GROUP CONDITIONING

Monday
4 sets: 30sec AMRAP: heavy thrusters. 30sec rest. 30sec AMRAP: shuttles. 30sec rest. 30sec AMRAP: ball slams. rest 2min. (*Weight on thrusters must be as heavy as possible to enable unbroken thrusters on first set)

Tuesday
6 sets: 30sec row. 30sec rest. 30sec burpees. 30sec rest. 30sec bike. 30sec rest. Score=total cals + reps

Wednesday
12mins AMRAP, in teams of 2 (alternating): 10 goblet squats + 6 burpees.

Thursday
8mins:
Right Arm: 1 lap single arm famers walk
Left Arm: 1 lap single arm farmers walk
Right Arm: 12 single arm deadlifts
Left Arm: 12 single arm deadlits

transition/rest 1 mins

8mins: (time yourself, rest as needed between exercises)
30sec handstand hold (or 30sec of alternating shoulder touches in handstand)
30sec AMRAP Chin-ups
30sec amrap sandbag squats
 

Friday
FBOMB FRIDAY!

Saturday
Team workout (teams of 2, altnernating rounds): 5 sets each: 20m (10/10) pinch grip plate farmers walk + 40m (plate sprint (holding both plates with fingers in the sleeve) + 40 m overhead plate sprint (just one plate, obvi) + 200m run. 20min cut-off

 

FOUNDATIONS

Workout 1

A. Perform 2-3 warm-up sets of back squat, then 3 tough sets of 4-6 reps. rest 90sec sets. B. Sandbag Squats 2-3 sets of 10-15reps. Rest 90sec. C. Group Metcon.

Workout 2

A.Chin-ups. 6min AMRAP. Do as many sets of 2 @ about 80% of your max as possible (if using bands, use a band that allows you to do 6-7 reps when fresh). B. Shoulder Press. 8min AMRAP. As many sets of 5 @ 70% as possible. C. Group Metcon D. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec.

Workout 3

A. 4 sets, rest 30sec between exercises: Bulgarian Split Squats 6-8 reps with 3sec lowering phase + 6-8 cable rows from high to low position with 2sec pause at chest. B. 2 sets (if time), no rest between exercises: 8-12 facepulls with bands + knee raise drill on slant board - as many reps as possible until failure on each leg C. Group Metcon

Workout 4

A. In 10mins, alternating exercises, with as much rest as desired: 8-10 dumbbell Floor press + strict knee to elbow with 3sec lowering phase. 4-8reps B. 6 mins, as many quality sets as possible. 30sec handstand hold vs wall (do single handed is possible) + 30sec superman hold (weighted is possible) C. Group Metcon

 

Training-General

Workout 1
A. Back Squat 83%x3x4
B. Reverse Goblet Lunge 3x8/8
C. Group Metcon

Workout 2
A. Bench Press 83%x3x4
B. Chinese Rows (1sec pause) 3x8
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 4x5 ramping (start around 75% of your DL max)
B. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel
C. Group Metcon
D. (time permitting) Cable External Rotations 2x12-15

Workout 4
A. Sandbag Squat 3x8-15
B. 9min EMOM min 1: 10 reps bulgarian SS right leg, min 2: 10 reps bulgarian SS left leg, min 3: 5/leg weighted cossacks
C. Group Metcon

 

Training-Competition

Monday
A. Bar Mucle-ups 7x3-6reps (if unable, practice 'second kip') rest at least 90sec. B. 5 sets each, every 90sec. Even minutes: 4-6 tough handstand push-ups (go from deficient if needed to make harder). Odd minutes: 15sec (or more) front lever hold with straight arms C. Group Metcon D. Complete 30reps of strict knee to elbow with controlled tempo. Rest as needed

*If unable to do bar MU, practice 'second kip' and work on getting as high as possible. 

 

Tuesday
Weightlifting class with Mylene

Wednesday
Comp Class:
A. 4mins EMOM: 10x power clean + push press.
-rest 2mins/transition-
B. 4mins EMOM: 6x power clean + push press [add weight]
--rest 2mins/transition--
C. 4mins EMOM: 3x power clean + push press [add weight]
D.. 4 sets:
3min amrap:
-10/5 toe to bar (based on ability, not gender)
-10 box over jumps
-bike 15/10cal
3mins rest.

Thursday
A. Gymnastic skill work: 4min EMOM: 3-4 kip swings. aiming to get as high and as far behind the bar as possible. Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest. Then 3 sets: AMRAP skin the cat, rest 45sec Then: 3 sets of 4-8 gym lengths of heavy single arm overhead waiters walk with KB B. Aerobic Session.. 50-60min at 65% pace. 3000m row + 800m + bike 50cals

Friday
A. Warm-ups, then 3x6, 1x6+@75%, rest 2-3mins. B. Sandbag Squats 2x8-15reps. C. FBOMB

Saturday
A1. Bench Press 6,4,2,6,4 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x5-8 with 3sec pause at chest (hands/wrists should touch chest at end of each rep & lats stay engaged for entire reps), rest 90sec
B. Group Metcon
C. Then 3 sets alternating: 8-12reps dumbbell lateral raise (use a slow tempo), rest 20sec, 8-12 reps dumbbell front raise, rest 20sec, 8-12 band back flys, rest 20sec, 8-15 band external rotations, rest 90sec

 

Powerlifting Team

DAY 1
A. Tempo Front Squat 5x8@57.5­‐62.5%
B. 3cnt Pause Bench 5x8@57.5-62.5%
C. 5min EMOM Yates Row & Ab-wheel: 5 rows follwed immediately by 5 reps ab-wheel

DAY 2
A. Tempo Goblet (or sandbag) Squat 5x5 (4sec lowering, 1sec pause)
B. Press 5x5@50% (of bench max)
C. Meadows Rows 3x12
D. 3 sets, alternating: 10 curls + 10 skullcrushers + 10 lateral raises

DAY 3
A. Deadlift 5x5@65-70%
B. RDL 3x8@55%
C. GHR 3x10

DAY 4
A. Feet Up Bench 3x8-10@65-67.5%
B. DB Incline 4x8
C. Chinese Rows 3x10
D. 3 sets, alternating: 10 pec flies + 10 skullcrushers + 10 front raises

 

Weightlifting Steam

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

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Group Workouts for the Week of Aug 7 2017

GROUP CONDITIONING

Monday - Special Class for Long Weekend @ 10am.

Tuesday
5mins AMRAP: 3 pull-ups + 6 push-ups + 12 bodyweight squats. rest 3mins. 5mins: run 600m, then row as many cals as possible in remaining time, rest 3mins. 5min: 10 box jumps (step down) + 10 KB Swings

Wednesday
10min AMRAP: 20 double unders + 10 (5/5) walking lunges (dumbbells at sides) + 6 toe to bar

Thursday
15min AMRAP for quality: 30sec of max tire flips + 30sec l-sit on bar/rings/parallettes + 75-100m sandbag carry

Friday
FBOMB FRIDAY!

Saturday
Partner workout (Teams of 2), alternate rounds: 2 rounds each: row 400/300m + 10 burpees. Then 2 rounds each of: Bike 18/12cals + 10 ball slams. Then 2 rounds each of: 20 KB Swings + 15 KB Goblet Squats. (20min cut-off)

 

FOUNDATIONS

Workout 1
A. Deadlift, 3-4 warm-ups sets with 60sec rest, then build to a tough set of 4 (normal tempo). Then, 2x5@90% of today's top weight. B. (if time allows) 4mins of practice: hip airplanes. C. Group Metcon

Workout 2
A. In 7mins (or less), find your 1RM chin-up, starting from a deadhang. B. Bench Press. 6 sets of 5reps, every 90sec. Starting light and building over the sets so that the last 3 sets are tough. C. Group Metcon

Workout 3
A. Mini-band side shuffles. 1 set, cange direction every 5 reps, go to major fatigue in your butt!. B. Paused Back Squat (3sec pause at the bottom). In 8-mins, build to a hard set of 2. C. Back Squat (regular, no pause), 2xmax quality reps at top weight for part B, rest 90sec. D. Group Metcon

Workout 4
A. 4 sets, alternating. Rest 60sec betwen exercises. 6-10 dumbbell bench press + 6-10 cable lat pull down. B. In 3 mins, accumulate as much hollow body hold as possible. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 80%x3x4-5
B. Reverse Goblet Lunge 3x10/10
C. Group Metcon

Workout 2
A. Bench Press 80%x3x4-5
B. Chinese Rows (1sec pause) 3x10
C. Group Metcon

Workout 3
A. Tempo RDL (4-5cnt lowering) 2x10@50%
B. 4 sets: 5 Barbell Rows + 5 reps Ab Wheel, rest 45-60sec between sets
C. Group Metcon
D. (time permitting) Cable External Rotations 2x12-15

Workout 4
A. Every 90sec for 7 rounds: Anderson Squat 5 reps
B. 3-4 sets: Weighted Cossacks 5/leg + 4 Sandbag Over Shoulder Toss
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. Bar Mucle-ups 6x3-6reps (if unable, use a band to assist) rest at least 90sec.
B. 5 sets each, every 90sec. Even minutes: 4-6 tough handstand push-ups (go from deficient if needed to make harder). Odd minutes: 15sec (or more) front lever hold with straight arms
C. Group Metcon
D. Complete 30reps of strict knee to elbow with controlled tempo. Rest as needed

Tuesday
Weightlifting Class @ 630

Wednesday
Wednesday. Comp Class + B. As needed:

Extra work as needed:
2 sets: band face pulls 10-15reps, rest 30sec, "A's" with band, 10-15 reps, rest 30sec

2 sets: DB external rotations 8-12reps with slow tempo

2 sets: 15 high box step-ups with 2-3sec lowering phase/side

Thursday
A. Gymnastic skill work:
4min EMOM: 3-4 kip swings. aiming to get as high and as far behind the bar as possible.
Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest.
Then 3 sets: AMRAP skin the cat, rest 45sec
Then: 3 sets of 4-8 gym lengths of heavy single arm overhead waiters walk with KB

B. RecoveryAerobic Session.
50-60min 'amrap' recovery workout at 65% pace. 1500m row + 10-15 band back flys + bike 40cals + 10-15 banded external rotations/side

Friday
A. Warm-ups, then: 4 sets: 2 paused back squats (3sec), rest 20sec, then 3+ back squats with no pause, rest 2-3mins. B. Sandbag Squats. 2x6-15 reps. rest 2mins. C. FBOMB!

Saturday
A1. Bench Press 6x2-4 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x4-6 with 3sec pause at chest (hands/wrists should touch chest at end of each rep), rest 90sec
B. Group Metcon
D. Then 3 sets alternating: 8-12reps dumbbell lateral raise (use a slow tempo), rest 20sec, 8-12 reps dumbbell front raise, rest 20sec, 8-12 band back flys, rest 20sec, 8-15 band external rotations, rest 90sec

 

POWERLIFTING

DAY 1
A. Tempo Front Squat (3sec lowering) 3x8@65-67.5%
B. 3cnt Pause Bench 3x8@65-67.5%
C. 6min EMOM Strict Chin-ups & Ab-wheel: 5 chin-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Tempo Goblet (or sandbag) Squat 3x8 (4sec lowering, 1sec pause)
B. DB Bench 4x10
C. Meadows Rows 3x10
D. 3 sets, alternating: 10 curls + 10 skullcrushers + 10 lateral raises

DAY 3
A. Deadlift 3x5@70-72.5%
B. RDL 4x8@50%
C. GHR 3x10

DAY 4
A. Feet Up Bench 3x10@65%
B. DB Incline 2x10
C. Chinese Rows 3x10
D. 3 sets, alternating: 10 pec flies + 10 skullcrushers + 10 front raises

 

WEIGHTLIFTING TEAM

Workout 1
A. Snatch. 4x3, tough reps
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, tough reps
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

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Group Workouts for the Week of July 31 2017

Group Conditioning 

Monday
5 sets: EMOM: minute 1: row 20/15/10 cals. Minute 2: 18 ball slams. Minute 3: 10 shuttles + 8/5 burpees. *A perfect score is 0. Otherwise mark how many reps/cals you were off the mark by.

Tuesday
2 sets: In 3 mins: run 400m, then AMRAP pull-ups. rest 2mins. In 3mins: Bike 30/20cals, then AMRAP: push-ups.

Wednesday
For time: 500m row + 25 KB Swings + 40 bodyweight squats + 400m run + 25 KB swings + 40 bodyweight squats

Thursday
Sleds! 10x10m. + 1x100m. + 1x50m

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. Perform 2-4 warm-up sets of back squat, then 3 tough sets of 6-8 reps. rest 2mins between sets. B. Group Metcon.

Workout 2
A. 4 sets alternating: Narrow Grip (hands almost touching) Chin-ups. as many reps as possible (minimum 4 if using a band), rest 60sec, then Shoulder Press 4x3-5reps, rest 60sec B. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec. C. Group Metcon

Workout 3
A. 4 sets, rest 30sec between exercises: Bulgarian Split Squats 6-8 reps with 3sec lowering phase + 6-8 cable rows from high to low position with 2sec pause at chest. B. 2 sets (if time), no rest between exercises: 8-12 facepulls with bands + knee raise drill on slant board - as many reps as possible until failure on each leg C. Group Metcon

Workout 4
A. In 10mins, alternating exercises, with as much rest as desired: 8-10 dumbbell bench press + strict knee to elbowwith 3sec lowering phase. 4-8reps B. 6 mins, as many quality sets as possible. 50m single arm farmers walk, rest as needed. C. Group Metcon

 

Training-General

Workout 1
A. Back Squat 77.5%x4x5
B. Reverse Goblet Lunge 3x12/12
C. Group Metcon

Workout 2
A. Bench Press 77.5%x4x5
B. Chinese Rows (1sec pause) 3x12
C. Group Metcon

Workout 3
A. Tempo RDL (4-5cnt lowering) 3x8@60%
B. 4-5 sets: 4-6 chin ups (weighted if needed) + 6 renegade rows/side, rest 30sec
C. Group Metcon

Workout 4
A. Anderson Squats build to a 3RM (4-6 sets)
B. 3-4 sets: Weighted Cossacks 6/leg + 5 reps Ab-wheel
C. Group Metcon

 

Training-Competition

Monday
A. Bar Mucle-ups 5x3-6reps (if unable, use a band to assist) rest at least 90sec.
B. 5 sets each, every 90sec. Even minutes: 4-8 tough handstand push-ups (go from deficient if needed to make harder). Odd minutes: 15sec (or more) front lever hold with straight arms
C. Group Metcon
D. Complete 30reps of strict knee to elbow with controlled tempo. Rest as needed

Tuesday
Olympic Weightlifting Class with Mylene

Wednesday
Comp Class @ 6:30pm

Extra work as needed:
2 sets: band face pulls 10-15reps, rest 30sec, "A's" with band, 10-15 reps, rest 30sec

2 sets: DB external rotations 8-12reps with slow tempo

2 sets: 15 high box step-ups with 2-3sec lowering phase/side

Thursday
A. Gymnastic skill work:
4min EMOM: 2-4 kip swings. aiming to get as high and as far behind the bar as possible.
Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides,
Then 3 sets: AMRAP skin the cat, rest 45sec

B. RecoveryAerobic Session.
50-60min 'amrap' recovery workout at 65% pace. 1500m row + 10-15 band back flys + bike 40cals + 10-15 banded external rotations/side

Friday
A. Warm-ups, then: 4 sets: 2 tough front squats, rest 20sec, 3-5 paused back squats (4sec pause at bottom), rest 2-3mins.
B. FBOMB Friday

Saturday
A1. Bench Press 5x4-6 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x4-6 with 3sec pause at chest (hands/wrists should touch chest at end of each rep), rest 90sec
B. AMRAP Fat Grip Chin-ups in 3mins.
C. Group Metcon
D. 2 sets: 60-100m heavy sandbag carry, rest as needed between sets.

 

Powerlifting Team

DAY 1
A. Tempo Front Squat (3sec lowering) 4x8@62.5%
B. 3cnt Pause Bench 4x8@62.5%
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Tempo Goblet (or sandbag) Squat 4x8 (4sec lowering, 1sec pause)
B. DB Bench 4x8
C. Meadows Rows 3x12
D. 3 sets, alternating: 12 curls + 12 skullcrushers + 12 lateral raises

DAY 3
A. Deadlift 4x5@65%
B. RDL 3x10@45%
C. GHR 3x12

DAY 4
A. Feet Up Bench 3x12@60%
B. DB Incline 3x8
C. Chinese Rows 3x12
D. 3 sets, alternating: 12 pec flies + 12 skullcrushers + 12 front raises

 

Weightlifting Stream

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

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