Comment

Group Workouts for the Week of Aug 19

GROUP CONDITIONING

Monday
150 reps or 200 reps.
1min on, 30sec off.
Keep going until you achieve 150 or 200 total reps across all exercises. 20min-cut-off.
Minute 1: Rowing (cals).
Minute 2: burpees
Minute 3: KB Swings

Tuesday
5 rounds for time:
30sec low bear crawl
30sec split squat RIGHT
30sec split squat LEFT
30sec front plank
30sec DB curl and press


Wednesday
Team workout: 7 sets each: 10 ball slams + 4 gym lengths farmers walk with DBs or KBs.

Thursday
-4 sets: (4min) 30sec heavy KB swings, 30sec rest
-(4min): Bike (no rest, bike for entire 4m)
-4 sets (4min) of 1-arm farmers walk. Switch arms every 30sec.
-4 sets (4min) of side plank, switch every 30sec

Friday
FBOMB FRIDAY!


Saturday
3 sets for time: 400m run + 30 ball slams
*Comp team sub 20 OHS (95/65) for ball slams

FOUNDATIONS

Workout 1
A. Back Squat, 3x8, rest 90sec
*add a little weight from the sets of 8 from 2-weeks ago
B. 2 sets, no rest:
-20 glute brdiges (weighted if able)
-15 band pull throughs
-15 sumo squats with DB or KB
C. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1. Rest 15sec inside cluster. Rest 90sec between sets.
B. 3 sets: DB Floor Press x 12-20 + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 4x5, rest 90sec
*add a little weight from Day 1 of this week.

B. 2 sets, no rest:
-20 front step-up RIGHT
-20 front step-up LEFT
-20 GHD Hip Extensions
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Perform as many sets of 4 at last week's 8RM as you can in 8mins.
B. Incline Bench DB Press 3x10-15reps. rest 60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Bench Press 4,8,3,6 (waive the weights to accommodate for the different reps)
B. 2-3 sets, alternating:
- DB Bench 6-8 reps (top down, alternating hands)
- Dips 20sec AMRAP
- Ring Row Holds 20sec
C. Group Metcon

Workout 2
A. Front or Back Squat 4,8,3,6 (waive the weights to accommodate for the different reps)
B. Split Stance KB RDL 3x8/leg
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 8,6,5,4 (ramping sets, leave 1-2 in the tank on the final set)
B. 6min EMOM:
min 1: Bulgarian SS 6 reps R
min 2: Bulgarian SS 6 reps L
min 3: 30sec KB Swing
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Close Grip Bench Press (half handwidth closer) 6,4,3
- Chin Up (weighted if able) 5-8
B. Sandbag/Farmer/Yoke Carry 3x20-40m
C. Group Metcon

TRAINING-COMPETITION

Monday
A. AMRAP in 8mins
Barbell Press. 3 unbroken reps @ 8RM
Chest to bar PU, unbroken sets of 40% of max reps (I.e. if you can do 10 reps fresh, your goal is to hit sets of 4)

B. 4 sets:
6-10 kipping HSPU
10 (DB Clean + Push Press)
6-10 toe to bar
rest 3m

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. 3 sets for quality with minimal rest:
-Deadlifts 10@65%
-double KB front rack walking lunges x8/side
-40 double unders

C. Dragon Flag with hollow body hold. 3xAMRAP. rest 60sec between sets


Wednesday
COMP CLASS
A. 8min AMRAP: 2 MU 5 HSPU 15 box jumps (step down)
--rest 5min--
B. 8mins 2 cleans @ 75% 4 front squat 40 double unders
--5min rest
C. 8mins 10 OH Squat 10 toe to bar 200m run


Thursday
Recovery
4x
-Row 500m
-Waiter Walk 60-100m
-L-sit on bar ALAP
-Bike 30/15cal
-double KB front rack carry. 50-60m
-front plank on rings maintaining hollow body position. ALAP

Friday
A. Back Squat 4x4-6, rest 2-3mins
B. Heavy Reverse Lunges back squat style. 3x7-10 LEFT, rest 30-60sec, then RIGHT.
C. 3 sets: Farmers Carry 20m. Rest as needed
D. Group Metcon

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) AMRAP in 5min
-Option 2: (if you can't do them but are close) 4x1-2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP, rest 60sec

C. 3 sets:
Bench Press 6-8reps
Weighted pull-ups 4-6reps

D.
4 sets:
60sec AMRAP barbell push press 75/55lbs
60sec AMRAP barbell front squat 75/55lbs
60sec AMRAP chest to bar PU
rest 3min

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: RNT Split Squats 8/leg + Heavy KB Swing 10 reps
B. Squat 92%x1, 85%x4x3
C. Paused Bench Press 80-85%x3x4

DAY 2
A. 2 sets:
6-8 Filly Press
12 palms up band pull a-parts
20-30sec Band Resisted Deadbug
B. Bench Press 92%x1, 85%x4x3
C. Overhead Press 3x5 (leave 2-3 in the tank)
D. 3 sets, alternating:
- 10 Skullcrushers
- 10 Cable Back Flyes (2sec hold)

DAY 3
A. 2 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 92%x1, 85%x3x3
C. 2ct Pause Squat 77.5-80%x3x2
D. Farmers Carry 3x10m

DAY 4
A. 3ct Pause Bench 80%x3x2
B. Deadlift 85%x3x2
C. Barbell Rows 3x10

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: RNT Split Squats 8/leg + Heavy KB Swing 10 reps
B. Squat 92%x1, 85%x3x3
C. Paused Bench Press 80-85%x2-3x4

DAY 2
A. Deadlift 92%x1, 85%x2x3
C. Overhead Press 3x5 (leave 2-3 in the tank)

DAY 3
A. 3ct Pause Bench 80%x3x2
B. 2ct Pause Squat 77.5-80%x2-3x2
C. Barbell Rows 3x10
D. 2 sets, alternating:
- 10 Skullcrushers
- 10 Cable Back Flyes (2sec hold)

WEIGHTLIFTING

Workout 1
A. Snatch. 2@75%, 2@80%, 2x1@85%, 2x1@90% 2x1@95%
B. Hang Clean 3x3@75%
C. Back Squat, 1xmax @ 85%. Rest 3mins 1xmax @ 80%. Try to beat last week

Workout 2
A. Tall Jerk Practice 5x5
B. Jerk 3x3@70%
C. Push Press 6, 4, 2, 4, 2
D. Group Metcon

Workout 3
A. Snatch 5x1 EMOM @ 70-80%. 5x1 EMOM @ 80-85%
B. Clean & Jerk. 2@70%, 2@75%, 2x1@80%, 2x1@85%, 2x1@90%, 2x1@95%
C. Speed Squat, 10x2 @ 80% EMOM

Workout 4
A. Paused OH Squat (pause at top and bottom). 5x3 reps.
B. Crossover Step-up 15reps + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Aug 12 2019

GROUP CONDITIONING

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

Tuesday
3 rounds for time:
30 wall ball
50 double unders

Wednesday
In teams of 2, alternating exercises, complete as many rounds as possible in 16misn of:
6 pull-ups (any grip)
16 push-ups
20/15 cal row

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: sandbag squats x 10-15
min 4: weighted glute bridges x AMRAP in 50sec

Friday
FBOMB FRIDAY!

Saturday
21-15-9
assault bike cals + Heavy Ball Slams
*for those not as fast on the bike, do: 15-12-9 or 12-10-8 cals on bike

FOUNDATIONS

Workout 1
A. 4 work sets:
-Sumo Deadlift 6reps, rest 90sec

B.
2 sets, no rest:
-Right leg Bulgarian Split Squats 6-8reps with 4sec lowering phase
-Left leg Bulgarian Split Squat 6-8 with 4sec lowering phase
-Weighted Hip Thrust x10reps with 2sec pause at top

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, 4x3, rest 90sec
*add a little weight from Day 3 last week

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

C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Perform as many sets of 4 at last week's 8RM as you can in 8mins.
B. Incline Bench DB Press 3x10-15reps. rest 60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat 10,8,6 (ramping sets, leave 2-3 in the tank on the final set)
B. Walking Lunges 3x8/leg (KB front rack loaded)
C. Group Metcon

Workout 2
A. Bench Press (1ct pause on chest) 8,6,5,4 (ramping sets, leave 2-3 in the tank on the final set)
B. 2-3 sets, alternating:
- Incline DB Press 6-8 reps
- Dips 6-8 (set up DBs on boxes)
- Single Arm DB Row 6-8/arm
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 4x5 (aim for all sets around last week's top weight)
B. 2-3 sets, alternating:
- Single Leg GHD Hip Extension 8-10 reps/leg
- Double KB OH Carry 40m (heavy)
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Close Grip Bench Press (1 handwidth closer) 4-6
- Barbell Chinese Row 6-8
B. 2-3 sets, alternating:
- DB Bench Press 6-8
- Ab Wheel 12-15
C. Group Metcon

TRAINING-COMPETITION

Monday
A.
-Barbell Press. Find 8RM and write it down. You'll need it for next week.
-Find the max unbroken reps for kipping chest to bar PU.

B. 6 sets, rest 60sec between exercises:
Strict HSPU with 3sec lowering phase
Strict Chin-ups x AMRAP

C. 3x with minimal rest (as needed)
12 DB Cleans + 40-60m DB Waiter Walk

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
2xAMRAP-2 @75%

C. 4 sets:
-1-leg GHD Hip Extensions x 8-12
-L-sit on Rings 1 set = [3x: hold ALAP, rest 15sec]


Wednesday
COMP CLASS

A.
10min AMRAP:
1 MU
3 HSPU
12 box jumps (step down)


--rest 5-7min--

B.
2x7mins
Power Cleans 4reps @ 65%
Front Squat x 6
Row 250/200m
--rest 5m between sets

Thursday
Recovery
4x
-Bike 50/35 cal
-Waiter Walk 60-100m
-L-sit on rings ALAP
-support hold on rings ALAP

Friday
A. Front Squat 3x2-3reps, rest 15sec, then Back Squat with same weight 3xAMRAP-1, rest 2-3mins

B. Bulgarian Split Squat with 2x dumbbells (suitcase style).
3xAMRAP with 1/3 bodyweight in each hand. 3-sec lowering phase

C. 2 sets: AMRAP: [3 Sandbag Squats + 20m Carry] rest 2-3mins

D. Group Metcon

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) AMRAP in 5min
-Option 2: (if you can't do them but are close) 4x1-2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP, rest 60sec

C. 4 sets:
Bench Press 2-4reps, rest 15sec
Ring Dips x AMRAP, rest 15sec
DB Bench Press 8-12reps, rest 3m


D. 6 rounds for time:
8 push press @ 135/95/75 2x3 sets no rest between sets:
8 bar facing burpees
8 power cleans
8 box jumps (step down) 24/20

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 85-87%x1, 80%x3x3
C. CG Bench (half handwidth closer) 77.5%x3x4

DAY 2
A. 2 sets:
6-8 Filly Press
12 palms up band pull a-parts
20-30sec Band Resisted Deadbug
B. Bench Press 85-87%x1, 80%x3x3
C. Overhead Press 3x5 (leave 4-6 in the tank)
D. 2 sets, alternating:
- 10 Skullcrushers
- 10 Cable Back Flyes (2sec hold)

DAY 3
A. 2 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 85-87%x1, 80%x3x3
C. 2ct Pause Squat 72.5-75%x3x2
D. Farmers Carry 3x10m

DAY 4
A. 3ct Pause Bench 75%x3x2
B. Deadlift 80%x3x2
C. Barbell Rows 3x10

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 85-87%x1, 80%x2x3
C. Bench Press 85-87%x1, 80%x2x3

DAY 2
A. Deadlift 85-87%x1, 80%x3x3
B. CG Bench (half handwidth closer) 77.5%x3x4
C. Overhead Press 3x5 (leave 4-6 in the tank)

DAY 3
A. 3ct Pause Bench 75%x3x2
B. 2ct Pause Squat 72.5-75%x3x2
C. Barbell Rows 2x10
D. 2 sets, alternating:
- 10 Skullcrushers
- 10 Cable Back Flyes (2sec hold)

WEIGHTLIFTING

Workout 1
A. Snatch. 3x2@75%, 2x2@80%, 2x2@85%, 3x1@90%
B. Hang Clean 3x3@75%
C. Back Squat, 1xmax @ 80%. Rest 3mins 1xmax @ 75%. Try to beat last week

Workout 2
A. Tall Jerk Practice 5x5
B. Push Press 10x2 EMOM
C. Group Metcon

Workout 3
A. Snatch 10x1 EMOM with no misses starting at 80%
B. Clean & Jerk. 2@70%, 2@75%, 2x2@80%, 2x2@85%, 2x1@90%
C. Speed Squat, 10x2 @ 80% EMOM

Workout 4
A. Paused OH Squat (pause at top and bottom). 5x3 reps.
B. Crossover Step-up 15reps + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

Comment

Comment

Group Workouts for the Week of Aug 5 2019

GROUP CONDITIONING

Monday
CLOSED

Tuesday
6 sets:
Min 1: 15/12/8cal assault bike
Min 2: 12 DB curl and press
Min 3: KB front rack carry: 4 gym lengths


Wednesday
in teams of 2, alternating rounds: 6 burpees + 9 heavy goblet squats + 12 heavy KB swings. Each person completes 7 rounds.

Thursday
5 sets:
Minute 1: L-Sit on Paralettes. AMRAP in 40sec
Minute 2: Team Tire Flips (back and forth with partner), 40sec.
Minute 3: 40/20/10 double unders (scale depending on ability)

Friday
FBOMB FRIDAY!

Saturday
21-15-9
assault bike cals + Heavy Ball Slams
(for those less powerful on the bike, do 12-9-6 cals, but sprint hard!)

FOUNDATIONS

Workout 1
A. Back Squat, 3x8, rest 90sec
*add a little weight from the sets of 8 from 2-weeks ago
B. 2 sets, no rest:
-20 glute brdiges (weighted if able)
-15 band pull throughs
-15 sumo squats with DB or KB
C. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1. Rest 15sec inside cluster. Rest 90sec between sets.
B. 3 sets: DB Floor Press x 12-20 + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 4x5, rest 90sec
*add a little weight from Day 1.

B. 2 sets, no rest:
-20 front step-up RIGHT
-20 front step-up LEFT
-20 GHD Hip Extensions
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Perform as many sets of 4 at last week's 8RM as you can in 8mins.
B. Seated Arnold Press with slow tempo 3x10-15reps. rest 60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Bench Press (1ct pause on chest) 4x5
B. 2-3 sets, alternating:
- DB Bench 8-10 reps (top down, alternating hands)
- Dips 6-8 (set up DBs on boxes)
- Barbell Row 8-10
C. Group Metcon

Workout 2
A. Front or Back Squat 8,6,6 (ramping sets, leave 2-3 in the tank on the final set)
B. Walking Lunges 3x10/leg (KB front rack loaded)
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 8,6,6 (ramping sets, leave 2-3 in the tank on the final set)
B. 2-3 sets, alternating:
- Single Leg GHD Hip Extension 8-10/leg
- Bulgarian SS 8-10/leg
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Close Grip Bench Press (half handwidth closer) 8,6,5
- Chin Up (weighted if able) 8-10
B. Sandbag Carry 60-80m, 40-60m, 20-40m (try to increase weight each set)
C. Group Metcon

TRAINING-COMPETITION

Monday
CLOSED

Tuesday
A. Weightlifting Class with Mylene

B. 5 sets, rest 60-90s between exercises:
Barbell Press x3-4 reps
Strict Pull-ups with Fat Grips xAMRAP

C. Deadlifts
3x10-12@70%


Wednesday
COMP CLASS

A.
2x3min AMRAP:
1 MU
3 HSPU
20 DU
--rest 3min between sets.

--rest 5-7min--

B.
4x3mins:
500/400m Row
Snatches AMRAP in remaining time.
rest 3mins between sets.


*set 1+2: 70%
*set 3-4: @ 40%


Thursday
Recovery
4x
-Bike 50/35 cal
-Waiter Walk 60-100m
-L-sit on rings ALAP
-support hold on rings ALAP

Friday
A. Front Squat 3x2-3reps, rest 15sec, then Back Squat with same weight 3xAMRAP-1, rest 2-3mins

B. Bulgarian Split Squat with 2x dumbbells (suitcase style).
3xAMRAP with 1/3 bodyweight in each hand. 3-sec lowering phase

C. 2 sets: AMRAP: [3 Sandbag Squats + 20m Carry] rest 2-3mins

D. Group Metcon
.

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) AMRAP in 5min
-Option 2: (if you can't do them but are close) 4x1-2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP, rest 60sec

C. 4 sets:
Bench Press 2-4reps, rest 15sec
Ring Dips x AMRAP, rest 15sec
DB Bench Press 8-12reps, rest 3m

D. 3 sets of 2 repeates each:
15 push press @ 35%
10 bar over burpees
15 overhead squat @ push press weight
row 500m
rest 3min between sets

POWERLIFTING (4x/week)

DAY 1
A. 2-3 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 90-94%x1, 82.5-85%x4x4
C. CG Bench (half handwidth closer) 77.5-80%x3x6

DAY 2
A. 2 sets:
6-8 Half Kneeling Landmine Press
12 Monster Band Walk (forward/backwards)
12 Face Pulls
B. Bench Press 90-94%x1, 82.5-85%x4x4
C. 3 sets, alternating:
- DB Z Press 6-8
- Dips 6-8
- Barbell Row 6-8

DAY 3
A. 2-3 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 90-94%x1, 82.5-85%x3x4
C. 2ct Pause Squat 72.5-75%x3x4

DAY 4
A. 2ct Pause Bench 82.5-85%x3x3
B. Snatch Grip RDL 3x6 (1-3 reps in the tank)
C. 3 sets, alternating:
- 6-8 heavy cheat barbell curls
- 8-10 tricep pushdowns
D. 3 sets, alternating:
- RNT (band resisted) Split Squat 5-6/leg
- Strict Chin Ups 3-5 (weighted if needed)

POWERLIFTING (3x/week)

DAY 1
A. 2-3 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 90-94%x1, 82.5-85%x3x4
C. Bench Press 90-94%x1, 82.5-85%x3x4

DAY 2
A. Deadlift 90-94%x1, 82.5-85%x3x4
B. CG Bench (half handwidth closer) 77.5-80%x3x6
C. Barbell Row 3x6-8

DAY 3
A. 2ct Pause Bench 82.5-85%x3x3
B. 2ct Pause Squat 72.5-75%x3x4
C. 2-3 sets, alternating:
- RNT (band resisted) Split Squat 5-6/leg
- Strict Chin Ups 3-5 (weighted if needed)

WEIGHTLIFTING

Workout 1
A. Snatch. 3x2@75%, 3x2@80%, 3x2@85%
B. Hang Clean 3x3@70%
C. Back Squat, 1xmax @ 80%. Rest 3mins 1xmax @ 75%

Workout 2
A. Push Press 8x2 EMOM
B. 2-3sets:, alternating: Muscle Snatch 15-20reps + DB Shoulder Press 10-15reps with 2sec pause at top) + L-sit on paralettes, accumulate 30sec
C. Group Metcon

Workout 3
A. Snatch 10x1 EMOM, with no misses starting at 80%, build by feel.
B. Clean & Jerk. 2@70%, 2@75%, 2x2@80%, 2x2@85%
C. Back Squat 3x5@80%

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x5 reps.
B. Crossover Step-up 15reps + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

Comment

Comment

Group Workouts for the Week of July 29 2019

GROUP CONDITIONING

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

Tuesday
In teams of 3, with one partner working:
3 sets each:
Row 500/400m + 10 burpees

Wednesday
In teams of 2, alternating rounds with your partner.
14min AMRAP:
10 double DB Snatch
10 double DB Press
10 double DB front squat

*Ideally pick a partner using the same weight as you

Thursday
EMOM: 4 sets:
Minute 1: 15 DB Floor Press
Minute 2: 15 Heavy KB Swings
Minute 3: 15 Ring Rows
Minute 4: 15 Pike-ups using rower seat

Friday
FBOMB FRIDAY!

Saturday
Complete 4 sets each of:
50m sled push + 25m farmers carry. Rest as needed. Combine/alternate exercises as you choose.

FOUNDATIONS

Workout 1
A. Back Squat, 3x8, rest 90sec
B. 2 sets, no rest:
-20 glute brdiges (weighted if able)
-15 band pull throughs
-15 sumo squats with DB or KB
C. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1. Rest 15sec inside cluster. Rest 90sec between sets.
B. 3 sets: DB Floor Press x 12-20 + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 4x5, rest 90sec
*add a little weight from Day 1.

B. 2 sets, no rest:
-20 front step-up RIGHT
-20 front step-up LEFT
-20 GHD Hip Extensions
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Warm-up Sets: 3x6, rest 60sec
Work sets: Find a 8RM and write it down!
B. Seated Arnold Press with slow tempo 3x10-15reps. rest 60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat 3x8 (ramping sets, start around 60% of last week's top weight, leave 2-3 in the tank on the final set)
B. Walking Lunges 3x10/leg (KB front rack loaded)
C. Group Metcon

Workout 2
A. Bench Press (1ct pause on chest) 6,6,5,5
B. 2-3 sets, alternating:
- Incline DB Press 8-10 reps
- Dips 8-10 (set up DBs on boxes)
- Single Arm DB Row 8-10/arm
C. Group Metcon

Workout 3
A. Deadlift 3x5 (3ct lowering, 1ct reset between reps)
B. 2-3 sets, alternating:
- Sinlge Leg GHD Hip Extension 8-10 reps/leg
- Double KB OH Carry 40m (heavy)
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Close Grip Bench Press (1 handwidth closer) 8,6,6
- Barbell Chinese Row 8-10
B. 2-3 sets, alternating:
- DB Bench Press 8-10
- Ab Wheel 10-12
C. Group Metcon

TRAINING-COMPETITION

Monday
A. 5 sets, rest 60-90s between exercises:
Barbell Press x3-4 reps
Strict Pull-ups with Fat Grips xAMRAP

B. 5 sets, rest 60sec between exercises:
Strict HSPU with 3sec lowering phase
Strict Chin-ups x AMRAP

C. 3x with minimal rest (as needed)
40-60m double DB Waiter Walk + 40-60m double DB front rack carry + 10 toe to bar

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
3x10-12@70%

C. 3 sets:
-1-leg GHD Hip Extensions x 8-12
-L-sit on Rings 1 set = [3x: hold ALAP, rest 15sec]

Wednesday
COMP CLASS

A.
1 set every 2mins. 5 sets:
2 MU (or sub 6 chest to bar PU)
6 HSPU
30 DU

--rest 5-7min--

B. 4 sets:
500/400m Row
Cleans
10 bar facing burpees

--rest 3m between sets--

*set 1: 5reps @ 75%
*set 2: 7 reps @ 70%
*set 3: 10 @ 60%
*set 4: 15 @ 40%


Thursday
Recovery
4x
-Bike 50/35 cal
-Waiter Walk 60-100m
-L-sit on rings ALAP
-support hold on rings ALAP

Friday
A. Front Squat 3x4-5reps, rest 15sec, then Back Squat with same weight 3xAMRAP-1, rest 2-3mins
B. Bulgarian Split Squat with 2x dumbbells (suitcase style).
3xAMRAP with 1/3 bodyweight in each hand. 3-sec lowering phase
C. 2 sets: AMRAP: [3 Sandbag Squats + 20m Carry] rest 2-3mins
D. Group Metcon
.

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) AMRAP in 5min
-Option 2: (if you can't do them but are close) 4x1-2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP, rest 60sec

C. 4 sets:
Bench Press 2-4reps, rest 15sec
Ring Dips x AMRAP, rest 15sec
DB Bench Press 8-12reps, rest 3m

D. 3x5min AMRAP. rest 3m between sets
12 DB push press 40/25
12 DB hang power cleans
12/8cal bike

POWERLIFTING (4x/week)

DAY 1
A. 2-3 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 90-92%x1, 82.5%x4x4
C. CG Bench (half handwidth closer) 75-77.5%x3x6

DAY 2
A. 2 sets:
6-8 Half Kneeling Press (bottom up KB if able)
12 Monster Band Walk (forward/backwards)
20-30sec Band Resisted Deadbug
B. Bench Press 90-92%x1, 82.5%x4x4
C. 3 sets, alternating:
- Incline DB Press 6-8
- Weighted or Ring Push Ups 8-10
- Single Arm DB Row 6-8/arm

DAY 3
A. 2-3 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 90-92%x1, 82.5%x3x4
C. 2ct Pause Squat 70-72.5%x3x4

DAY 4
A. 2ct Pause Bench 82.5%x3x3
B. Snatch Grip RDL 3x6 (1-3 reps in the tank)
C. 3 sets, alternating:
- 6-8 heavy cheat barbell curls
- 8-10 tricep pushdowns
D. 3 sets, alternating:
- RNT (band resisted) Split Squat 6/leg
- Strict Chin Ups 4-6 (weighted if needed)

POWERLIFTING (3x/week)

DAY 1
A. 2-3 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 90-92%x1, 82.5%x3x4
C. Bench Press 90-92%x1, 82.5%x3x4

DAY 2
A. Deadlift 90-92%x1, 82.5%x3x4
B. CG Bench (half handwidth closer) 75-77.5%x3x6
C. Single Arm DB Row 3x6-8/arm

DAY 3
A. 2ct Pause Bench 82.5%x3x3
B. 2ct Pause Squat 70-72.5%x3x4
C. 3 sets, alternating:
- RNT (band resisted) Split Squat 6/leg
- Strict Chin Ups 4-6 (weighted if needed)

WEIGHTLIFTING

Workout 1
A. Snatch 2@75%, 2x1@80%, 2x1@85%
B. Front Squat 3x5@80%
C. weighted front plank 3x45sec

Workout 2
A. Jerk from rack 3x2@80%, 3x2@85%
B. Push Press 5x2-3@85%
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 6x2@75%
B. Clean & Jerk. 2x2@70%, 2x2@75%, 2x1@80%, 2x1@85%
C. Squat 2x8@75%, 2x5@80%

Workout 4
A. Paused OH Squat (pause at top and bottom). 4x2 reps.
B1. DB Shoulder Press with 3sec pause at top, 4x6-10reps
B2. 4x8-12 bent-over DB rows
C. 3 sets: + 10-15 back flys +kneeling trap-3raise 10-15reps *can be done before or after metcon
D. Group Metcon

Comment

Comment

Group Workouts for the Week of July 22 2019

GROUP CONDITIONING

Monday
Every 4min for 4 sets:
Row 500/400m + 20 KB Swings

Tuesday
3 rounds for time:
20 ball slams
400m/200m run

Wednesday
14mins:
In teams of 2, alternating sets:
-1x AMRAP wall ball
-farmers carry until you stop
-chin-ups until you stop

*partner 1: AMRAP wall ball
partner 2: AMRAP wall ball
partner 1: farmers walk ALAP
partner 2: farmers walk ALAP
partner 1: AMRAP chin-ups
partner 2: amrap chin-ups

Thursday
4 sets:
30sec 1-leg skips RIGHT
30sec 1-leg skips LEFT
60sec candle stick practice or leg lowering ab drill
60sec Heavy goblet squats
60sec rest

https://www.crossfit.com/essentials/candlestick-drills

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. Back Squat, 3x8, rest 90sec
B. 2 sets, no rest:
-20 glute brdiges (weighted if able)
-15 band pull throughs
-15 sumo squats with DB or KB
C. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1. Rest 15sec inside cluster. Rest 90sec between sets.
B. 3 sets: DB Floor Press x 12-20 + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 4x5, rest 90sec
*add a little weight from Day 1.

B. 2 sets, no rest:
-20 front step-up RIGHT
-20 front step-up LEFT
-20 GHD Hip Extensions
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Warm-up Sets: 3x6, rest 60sec
Work sets: Find a 8RM and write it down!
B. Seated Arnold Press with slow tempo 3x10-15reps. rest 60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat 3,2,1,3,2,1
B. 2-3 sets, alternating:
- Bulgarian Split Squat 5-6/leg
- Strict Pull Up 3-6 (add weight if needed)
C. Group Metcon

Workout 2
A. Barbell Z Press 3,2,1 (build to max)
B. 2-3 sets, alternating:
- Incline DB Press 6-8 reps
- Dips 8-10 (set up DBs on boxes)
- Ring Row 6-8 reps (10sec hold on last rep)
C. Group Metcon

Workout 3
A. Deadlift 3,2,1,3,2,1
B. 2-3 sets, alternating:
- Sinlge Leg GHD Hip Extension 6-8 reps/leg
- Double KB OH Carry 40m (heavy)
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Close Grip Bench Press (1 handwidth closer) 10,8,6
- Chinese Row 6-8/arm
B. 2-3 sets, alternating:
- DB Bench Press 8-10
- Ab Wheel 10-12
C. Group Metcon

TRAINING-COMPETITION

Monday
A. 5 sets, rest 60-90s between exercises:
Barbell Press x3-4 reps
Strict Pull-ups with Fat Grips xAMRAP

B. 4 sets, rest 60sec between exercises:
Strict HSPU with 3sec lowering phase
Strict Chin-ups x AMRAP

C. 3x with minimal rest (as needed)
12 DB Cleans + 40-60m DB Waiter Walk

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
3x10@70%

C.
-1-leg GHD Hip Extensions x 8-12
-L-sit on Rings 3xALAP

Wednesday
COMP CLASS

A.
1 set every 2mins. 5 sets:
2 MU (or sub 6 chest to bar PU)
6 HSPU
30 DU

--rest 5-7min--

B.
500/400m Row
15 toe to bar
Snatches

--rest 3m between sets--

*set 1: 4reps @ 75%
*set 2: 6 reps @ 70%
*set 3: 8 @ 60%
*set 4: 10 @ 55lbs

Thursday
Recovery
4x
-Bike 50/35 cal
-Waiter Walk 60-100m
-L-sit on rings ALAP
-support hold on rings ALAP

Friday
A. Front Squat 3x4-5reps, rest 15sec, then Back Squat with same weight 3xAMRAP-1, rest 2-3mins

B. Bulgarian Split Squat with 2x dumbbells (suitcase style).
2xAMRAP with 1/3 bodyweight in each hand. 3-sec lowering phase

C. 2 sets: AMRAP: [3 Sandbag Squats + 20m Carry] rest 2-3mins

D. Group Metcon

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) AMRAP in 5min
-Option 2: (if you can't do them but are close) 4x1-2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP, rest 60sec

C. 3 sets:
Bench Press 4-6reps, rest 15sec
Ring Dips x AMRAP, rest 15sec
DB Bench Press 8-12reps, rest 3m


D. 4 sets
15 push press @ 35%
12 toe to bar
run 400m
rest 2min between sets

POWERLIFTING (4x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 88-90%x1, 80%x4x4
C. CG Bench (half handwidth closer) 75%x3x6

DAY 2
A. 2 sets:
6-8 Half Kneeling Landmine Press
12 Monster Band Walk (forward/backwards)
12 Face Pulls
B. Bench Press 88-90%x1, 80%x4x4
C. 3 sets, alternating:
- DB Z Press 6-8
- Dips 6-8
- Barbell Row 6-8

DAY 3
A. 2-3 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 88-90%x1, 80%x3x4
C. 2ct Pause Squat 70%x3x4

DAY 4
A. 2ct Pause Bench 80%x3x3
B. Snatch Grip RDL 3x6 (2-3 reps in the tank)
C. 3 sets, alternating:
- 8 barbell curls (3-5ct lowering)
- 10-12 tricep pushdowns
D. 3 sets, alternating:
- RNT (band resisted) Split Squat 6-8/leg
- Strict Chin Ups 6-8 (weighted if needed)

POWERLIFTING (3x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 88-90%x1, 80%x3x4
C. Bench Press 88-90%x1, 80%x3x4

DAY 2
A. Deadlift 88-90%x1, 80%x3x4
B. CG Bench (half handwidth closer) 75%x3x6
C. Barbell Row 3x6-8

DAY 3
A. 2ct Pause Bench 80%x3x3
B. 2ct Pause Squat 70%x3x4
C. 3 sets, alternating:
- RNT (band resisted) Split Squat 6-8/leg
- Strict Chin Ups 6-8 (weighted if needed)

WEIGHTLIFTING

Workout 1
A. Snatch 3@75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%, 1@90%

B. Front Squat 6@70%, 6@80%, 3x3@85%, 2x6@80%
C. weighted front plank 3x45sec

Workout 2
A. Jerk from rack 2x4@75%, 2x3@80%, 2x3@85%,
B. Push Press 4x4 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%
B. Clean & Jerk. 3@70%, 2@75%, 3x2@80%, 2x2@85%
C. Tempo Squat [50x2] lowering phase 4x5

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x5 reps.
B. Push Press 2x6-10
C. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
D. Group Metcon

Comment

Comment

Group Workouts for the Week of July 15 2019

GROUP CONDITIONING

Monday
4 sets or 15min cut-off
30/20cal bike or 40/30cal Row
20 DB Floor Press
10 Chin-ups

Tuesday
In teams of 2, alternating rounds with your partner.
13min AMRAP:
10 double KB Swings
10 double KB Press
10 double KB front squat

*Ideally pick a partner using the same weight as you

Wednesday
Pick a partner to swap exercises with:
Prowler Push. 2x100m each.
Then:
Farmers Carry 2x100m each
Then:
Bike 2x40/25cals each

Thursday
7mins AMRAP: DB walking lunges 16 (8/8) + 4 walll walks (or 20sec Handstand hold) + 20sec L-Sit
2min rest
7mins AMRAP: Row 300/200m + sandbag carry 4 gym lengths (approx 40m)

Friday
FBOMB FRIDAY!

Saturday
8mins AMRAP:
50/25 double unders + AMRAP unbroken strict chin-ups + AMRAP unbroken push-ups

FOUNDATIONS

Workout 1
A. [warm-up], 2x alternating exercises, rest 30sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec
B. [work sets]:
Paused Above Parallel Back Squats [3sec pause]. 4x3, rest 90sec
C. Group Metcon

Workout 2
A. 4 sets, alternating. rest 45sec between exercises:
-Filly Press 8-12/side
-Pull-ups with 3sec pause at top, 4-6reps
B. 2-3 (depending on time) sets, no rest:
40m single arm farmer's walk LEFT
30sec side plank on RIGHT [single leg if possible]
40m single arm farmer's walk RIGHT
30sec side plank on LEFT [single leg if possible]

Workout 3
A. 3 sets:
Minute 1: Skater Squat RIGHT 8-12reps
Minute 2: Skater Squat LEFT 8/12reps
B. 3-4 sets (time dependant):
-GHD Hip Extensions with 3sec pause @ top x10-12
-40-60sec Tall Kneeling Palloff Presses per side.
C. Group Metcon

Workout 4
A. 4 sets:
Dumbbell Bench Press 6-8reps, rest 45sec
Horizontal Cable Row 6-10reps, rest 45sec
B. 3 sets, rest 30sec between sides: Single Arm Bent-over Row 6-8/side with 2sec pause at top
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat 3 cluster sets of 1+1+1 (rest 15sec between clusters, rest 2-3min between sets)
B. 2-3 sets, alternating:
- Bulgarian Split Squat 6-8/leg
- Strict Pull Up 4-6 (add weight if needed)
C. Group Metcon

Workout 2
A. Barbell Z Press 4,3,2
B. 2-3 sets, alternating:
- Seated DB Arnold Press 6-8 reps
- Ring Dips 6-8 (or 20-30sec support hold)
- DB Chinese Row 6-8 reps (both arms)
C. Group Metcon

Workout 3
A. Deadlift 3 cluster sets of 1+1+1 (rest 15sec between clusters, rest 2-3min between sets)
B. 2-3 sets, alternating:
- Single leg RDL 8-10/leg
- Double KB Front Rack Carry 40m (heavy)
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Barbell Bench Press (1ct pause on chest) 6-8
- Single Arm DB Row 6-8/arm
B. 2-3 sets, alternating:
- DB Z Press 8-10
- Ab Wheel 10-12
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Barbell Push Press with 3-sec lowering phase. 5x3

B.
DB Complex, 5 sets, rest 2min between sets.
6 double DB hang snatch
6 DB 'clusters' from hang
20-30m double DB waiter walk

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
4x3@85%

C.
-GHD Hip Extension (weighted if able) 3x15 with 1-sec pause at top
-L-sit on Rings 3xALAP

Wednesday
COMP CLASS

A. 5 sets, every 90sec
0sec: 30sec Muscle-ups or Chest to Bar PU
90sec: 30sec AMRAP HSPU (from deficit if able)
3min: 6-8 power cleans @ 70%

--rest 5-7min--

B.
10min AMRAP:
15 OH Squats
10 bar facing burpees
200m run

Thursday
Recovery
4x
-Row 750m
-Waiter Walk 60-100m
-1-arm side plank on rings ALAP/side

Friday
A. Tempo Back Squats [4sec lowering phase] 3x2-4

B. Split Stance Deadlift 3x6/side, rest 30sec bewteen sides

C. Sandbag 1x150-200m

D. Group Metcon
.

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) AMRAP in 5min
-Option 2: (if you can't do them but are close) 4x1-2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP, rest 60sec

C. 4 sets:
Bench Press 2-3reps
Fat Grip Pull-ups x 2-4reps (weighted if able)


D. Barbell Complex
5 sets, rest 2min between sets.
6 power clean + 6 push press + 4 power clean
*goal is to maintain good, smooth technique under load and fatigue. Within that, increase loading as able. Power clean reps should be tough and go OR singles with a fast re-set. Push press should be unbroken.
**try to keep same weight as last week.

E. Row 2x2500m. rest 5min between sets.

POWERLIFTING (4x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 88%x2, 80%x3x6
C. CG Bench (half handwidth closer) 72.5-75%x3x8

DAY 2
A. 2 sets:
6-8 Half Kneeling Press (bottom up KB if able)
12 Monster Band Walk (forward/backwards)
20-30sec Band Resisted Deadbug
B. Bench Press 88%x2, 80%x3x6
C. 3 sets, alternating:
- Incline DB Press 6-8
- Weighted or Ring Push Ups 8-10
- Single Arm DB Row 6-8/arm

DAY 3
A. 2-3 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 88%x2, 80%x3x6
C. 2ct Pause Squat 67.5-70%x3x6

DAY 4
A. 2ct Pause Bench 77.5-80%x3x5
B. RDL 3x8 (1-3 reps in the tank)
C. 3 sets, alternating:
- 8 barbell curls (3-5ct lowering)
- 10-12 tricep pushdowns
D. 3 sets, alternating:
- RNT (band resisted) Split Squat 6-8/leg
- Strict Chin Ups 6-8 (weighted if needed)

POWERLIFTING (3x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 88%x2, 80%x2x6
C. Bench Press 88%x2, 80%x2-3x6

DAY 2
A. Deadlift 88%x2, 80%x3x6
B. CG Bench (half handwidth closer) 72.5-75%x2-3x8
C. Single Arm DB Row 3x6-8/arm

DAY 3
A. 2ct Pause Bench 77.5-80%x3x5
B. 2ct Pause Squat 67.5-70%x3x6
C. 3 sets, alternating:
- RNT (band resisted) Split Squat 6-8/leg
- Strict Chin Ups 6-8 (weighted if needed)

WEIGHTLIFTING

Workout 1
A. Snatch 3@75%, 2@80%, 2@85%, 1@90%, 2@85%, 2@80%
B. Front Squat 6@70%, 6@80%, 3@85%, 1@90%, 2x2-4@85%
C. Pause Front Squat 2x2 with 5sec pause

Workout 2
A. Jerk from rack. 5x3@85%
B. Push Press 6x2 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%
B. Clean & Jerk. 3@70%, 2@75%, 2x2@80%, 2x1@85%
C. Tempo Squat [50x2] lowering phase 6x3

Workout 4
A. Paused OH Squat (pause at top and bottom). 4x3 reps.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of July 8 2019

GROUP CONDITIONING

Monday
10min AMRAP:
5 chin-ups
10 push-ups
15 double KB Swings
30 double unders

Tuesday
A. Alternating Tabata Rounds:
Wall Ball (8x20-sec on, 10 off)
1 min transition
Burpees Wall Ball (8x20-sec on, 10 off)

B. L-Sit Practice 4xEMOM, holding ALAP each minute. Perform on bar, rings, paralettes. Your choice.

Wednesday
3 rounds each, in teams, alternating rounds::
30/20 cal row
200m row

Thursday
5 sets:
30sec: Tire Flips
30sec low bear crawl
30sec double unders
60sec rest

Friday
FBOMB FRIDAY!

Saturday
AMRAP in 7mins:
3 burpees, 3KB swings
6 burpees, 6 KB swings
9/9
12/12
15/15...

FOUNDATIONS

Workout 1

A. 2x10: RDL with KB in Abs, rest 30sec
B. 4 sets, alternating:
Minute 1: 6 reps Bulgarian Split Squat RIGHT
Minute 2: 6 reps Bulgarian Split Squat LEFT
Minute 3: 8 RDL with 3sec lowering phase
Minute 4: 40sec AMRAP L-Sit Hold
C. Group Metcon

Workout 2
A. [warm-up + technique practice] 2 sets alternating:
-Band Back Flys 8-12 reps with 2sec pause at back, rest 30sec
-Barbell Bench Press - touch point drill with chalk on the bar - 6 reps with 3sec lowering phase, rest 30sec.

B. [work sets] 3-4 sets alternating, rest 60-75sec between sets:
-Ring Rows AMRAP
-Barbell Bench Press 4reps

C. Group Metcon

Workout 3
A. [warm-up], 2 sets, alternating exercises, rest 30sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec

B. [work sets]:
Paused Back Squats [3sec pause]. 4x3, rest 90sec

C. Group Metcon

Workout 4
A. 5 sets:
Minute 1: Half Kneeling Landmine Press RIGHT 8-10reps
Minute 2: Half Kneeling Landmine Press LEFT 8-10reps
Minute 3: Tempo Chin-ups [4sec lowering phase] 4-6reps

B. [If time]: L-Sit or Tuck Sit on Paralettes. Accumulate 60sec

C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat 4 cluster sets of 2+2 (rest 15sec between clusters, rest 2-3min between sets)
B. 2-3 sets, alternating:
- Bulgarian Split Squat 6-8/leg
- AMRAP Strict Pull Up
C. Group Metcon

Workout 2
A. Barbell Z Press 3x4-6
B. 2-3 sets, alternating:
- Seated DB Arnold Press 6-8 reps
- Ring Dips 4-6 (or 20sec support hold)
- Single Arm DB Row 6-8 reps
C. Group Metcon

Workout 3
A. Deadlift 4 cluster sets of 2+2 (rest 15sec between clusters, rest 2-3min between sets)
B. 3 sets:
- 10 Heavy KB swing
- 40-80m Heavy Sandbag Carry
- Rest 60sec
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Glute Bridge DB Press 6-8
- Ring Push Ups 20sec AMRAP
- Ring Row (3ct hold at top) 30sec AMRAP
B. 2 sets, alternating:
- Strict Toes to Bar 6-10 (slow lowering)
- Hollow Body Hold 30-60sec
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Barbell Push Press with 3-sec lowering phase. 5x4

B.
DB Complex, 4 sets, rest 2min between sets.
5 hang power clean
5 squat
5 thruster
5 OH walking Lunges per side

C.
Alternating Tabata Rounds for 8mins:
Toe to bar
Wall ball (throw ball 1ft higher than normal)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
3x1-2@90%

C.
-GHD Hip Extension (weighted if able) 3x15 with 1-sec pause at top
-L-Sit on Rings 3xALAP
A. Weightlifting Class with Mylene

Wednesday
COMP CLASS

A. 4 sets:
Min 1: 30sec Muscle-ups or Chest to Bar PU
Min 3: 30sec AMRAP HSPU (from deficit if able)
Min 5: OH Squats x 10-15 unbroken

--rest 7min--

B.
10min AMRAP:
20 wall ball to 1 ft higher than normal target
200m run


Thursday
Recovery
4x
-Row 750m
-Waiter Walk 60-100m
-1-arm side plank on rings ALAP/side

Friday
A. Tempo Back Squats [4sec lowering phase] 4x4-6

B. Split Stance Deadlift 4x6/side, rest 30sec bewteen sides

C. Sandbag 1x150-200m

D. Group Metcon
.

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) AMRAP in 5min
-Option 2: (if you can't do them but are close) 4x1-2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP, rest 60sec

C. 4 sets:
Bench Press 2-3reps
Fat Grip Pull-ups x 2-4reps (weighted if able)


D. Barbell Complex
5 sets, rest 2min between sets.
6 power clean + 6 push press
*goal is to maintain good, smooth technique under load and fatigue. Within that, increase loading as able. Power clean reps should be tough and go OR singles with a fast re-set. Push press should be unbroken.
**try to keep same weight as last week while doing 1 extra rep

E. Row 5k

POWERLIFTING (4x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 86%x2, 78%x3x6
C. CG Bench (half handwidth closer) 72.5%x3x8

DAY 2
A. 2 sets:
6-8 Half Kneeling Press (bottom up KB if able)
12 Monster Band Walk (forward/backwards)
20-30sec Band Resisted Deadbug
B. Bench Press 86%x2, 78%x3x6
C. 3 sets, alternating:
- DB Z Press 8-10
- Dips 6-8
- Barbell Row 6-8

DAY 3
A. 2-3 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 86%x2, 78%x3x6
C. 2ct Pause Squat 67.5%x3x6

DAY 4
A. 2ct Pause Bench 77.5%x3x5
B. RDL 3x8 (3-4 reps in the tank)
C. 3 sets, alternating:
- 8 barbell curls (3-5ct lowering)
- 10-12 tricep pushdowns
D. 3 sets, alternating:
- RNT (band resisted) Reverse Lunge 6-8/leg
- Strict Toes to Bar 6-8

POWERLIFTING (3x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 86%x2, 78%x2x6
C. Bench Press 86%x2, 78%x2-3x6

DAY 2
A. Deadlift 86%x2, 78%x2x6
B. CG Bench (half handwidth closer) 72.5%x2-3x8
C. Barbell Row 3x6-8

DAY 3
A. 2ct Pause Bench 77.5%x3x5
B. 2ct Pause Squat 67.5%x3x6
C. 3 sets, alternating:
- RNT (band resisted) Reverse Lunge 6-8/leg
- Strict Toes to Bar 6-8

WEIGHTLIFTING

Workout 1
A. Snatch 4x1@75%, 2x2@80%, 2x2@85%
B. Front Squat. 5x2-4
C. Pause Front Squat 3x3 with 5sec pause

Workout 2
A. Jerk from rack. 5x2@85%
B. Push Press 5x3 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%, 2x2@75%, 2x2@80%
B. Clean from block. Build to a tough set of 2, then 2x3 @ 90% of that.
C. Tempo Squat [50x2] lowering phase 5x2-4
D. Clean Pulls 3x5

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x6 reps.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of July 1 2019

GROUP CONDITIONING

Monday
Canada Day - Closed

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

Wednesday
2min handstand hold vs wall
2min row
2min front plank
2min bike
2min support hold on rings (or boxes)
2min row
2min sandbag carry AFAP
2min bike

Thursday
3 sets:
60sec: wall walks [sub=push-ups]
60sec dumbbell bear crawl
60sec double unders
2mins rest

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 Cleans
8/8 DB walking lunges (16 total, front rack)
12 shuttle runs.

FOUNDATIONS

Workout 1
A. [warm-up], 2x alternating exercises, rest 30sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec
B. [work sets]:
Paused Above Parallel Back Squats [3sec pause]. 4x4, rest 90sec
C. Group Metcon

Workout 2
A. 4 sets, alternating. rest 45sec between exercises:
-Filly Press 8-12/side
-Pull-ups with 3sec pause at top, 4-6reps
B. 2-3 (depending on time) sets, no rest:
40m single arm farmer's walk LEFT
30sec side plank on RIGHT [single leg if possible]
40m single arm farmer's walk RIGHT
30sec side plank on LEFT [single leg if possible]

Workout 3
A. 3 sets:
Minute 1: Skater Squat RIGHT 8-12reps
Minute 2: Skater Squat LEFT 8/12reps
B. 3-4 sets (time dependant):
-GHD Hip Extensions with 3sec pause @ top x10-12
-40-60sec Tall Kneeling Palloff Presses per side.
C. Group Metcon

Workout 4
A. 4 sets:
Dumbbell Bench Press 6-8reps, rest 45sec
Horizontal Cable Row 6-10reps, rest 45sec
B. 3 sets, rest 30sec between sides: Single Arm Bent-over Row 6-8/side with 2sec pause at top
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat 3,3,2,2 (add weight each set to a top weight)
B. 3 sets, alternating:
- Single Leg RDL 6-8/leg
- Single Arm DB row 6-8/arm
C. Group Metcon

Workout 2
A. Barbell Z Press 5,5,4,3
B. 2-3 sets, alternating:
- Seated DB Press 6-8 reps
- Ring Support Hold 20-30sec
- DB Batwing rows 6-8 reps
C. Group Metcon

Workout 3
A. Deadlift 3,3,2,2 (add weight each set to a top weight)
B. 2-3 sets, alternating:
- GHD Hip Extension 8-10 reps
- Double KB Front Rack Carry 40m (heavy)
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Alternating Incline DB Press (top down) 4-6/arm
- Ring Pushups 6-8
- Pull-ups (weighted or fat grip) 4-6
B. 2 sets, alternating:
- Ring Row 6-10
- Weighted Plank 45-60sec
C. Group Metcon

TRAINING-COMPETITION

Monday
CLOSED

Tuesday
A. Weightlifting Class with Mylene

B. Barbell Push Press with 3-sec lowering phase, 4x6

C. Alternating Tabata Rounds for 8 mins:
toe to bar
wall ball 1ft higher than normal target


Wednesday
COMP CLASS

A. 4 sets:
Min 1: 30sec Muscle-ups or Chest to Bar PU
Min 3: 30sec AMRAP Thrusters @ 5RM

--rest 7min--

B. 18.1
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row


Thursday
Recovery
4x
-Row 750m
-Waiter Walk 60-100m
-1-arm side plank on rings ALAP/side

Friday
A. Tempo Back Squats [4sec lowering phase] 4x4-6
B. Split Stance Deadlift 3x10/side, rest 30-45sec bewteen sides
C. Sandbag 1x150-200m
D. Group Metcon

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) AMRAP in 5min
-Option 2: (if you can't do them but are close) 4x1-2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP, rest 60sec

C. 4 sets:
Bench Press 2-3reps
Fat Grip Pull-ups x 2-4reps (weighted if able)

D. Barbell Complex
5 sets, rest 2min between sets.
5 power clean + 5 push press
*goal is to maintain good, smooth technique under load and fatigue. Within that, increase loading as able. Power clean reps should be tough and go OR singles with a fast re-set. Push press should be unbroken.

E. Row 5k

POWERLIFTING (4x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 84%x2, 76%x3x6
C. CG Bench (half handwidth closer) 70%x3x8

DAY 2
A. 2 sets:
6-8 Half Kneeling Press (bottom up KB if able)
12 Lateral Band Walk/side
20sec Star Side Plank/side
B. Bench Press 84%x2, 76%x3x6
C. 3 sets, alternating:
- Incline DB Press 8-10
- Weighted or Ring Push Ups 8-10
- Single Arm DB Row 6-8/arm

DAY 3
A. 2-3 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 84%x2, 76%x3x6
C. 2ct Pause Squat 65%x3x6

DAY 4
A. 2ct Pause Bench 75%x3x5
B. RDL 3x8 (3-4 reps in the tank)
C. 3 sets, alternating:
- 8 barbell curls (3-5ct lowering)
- 10-12 tricep pushdowns
D. 3 sets, alternating:
- Max Tempo Ring Rows
- Ring Planks 30-45sec

POWERLIFTING (3x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 84%x2, 76%x2x6
C. Bench Press 84%x2, 76%x2-3x6

DAY 2
A. Deadlift 84%x2, 76%x2x6
B. CG Bench (half handwidth closer) 70%x2-3x8
C. Single Arm DB Row 3x6-8/arm

DAY 3
A. 2ct Pause Bench 75%x3x5
B. 2ct Pause Squat 65%x3x6
C. 3 sets, alternating:
- Max Tempo Ring Rows
- Ring Planks 30-45sec

WEIGHTLIFTING

Workout 1
A. Snatch 3@65%, 2@70%, 2@75%, 2x2@80%
B. Front Squat. 3x4-6, do a bit more than last week.
C. Paused Front Squat 2x4 with 3sec pause More weight than last week

Workout 2
A. Jerk from rack. 5x3@80%
B. Push Press 3x4-6 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest. 4x2@70%, 4x1@75%, 3x1@80%
B. Clean from block Build to a tough set of 4, then 2x3 @ 90-95%.
C. Tempo Back Squat [50x2] lowering phase 3x4-6
D. Clean Pulls 3x4

Workout 4
A. 5reps.Paused OH Squat (pause at top and bottom). Build to a max, then 2x5 @ 85-90% of that.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of June 24 2019

GROUP CONDITIONING

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

Tuesday
4 sets:
30sec prowler sprint
30sec rest
30sec battling ropes
30sec rest
30sec bike sprint
30sec rest
30sec toe to bar
30sec rest

Wednesday
12min AMRAP:
10 wall ball
10 KB swings
200m run

Thursday
4mins: AMRAP Chin-ups (if using band, 5-10reps on first set) + 25 double unders
1min rest
4mins AMRAP: AMRAP push-ups or HSPU (controlled tempo) + 6/6 1-leg RDL
1min rest
4min AMRAP: 10/10 weighted setp-ups + 7 burpees

Friday
FBOMB FRIDAY!

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

Push hard on this!!

FOUNDATIONS

Workout 1
A. 2x10: RDL with KB in Abs, rest 30sec
B. 4 sets, alternating:
Minute 1: 6 reps Bulgarian Split Squat RIGHT
Minute 2: 6 reps Bulgarian Split Squat LEFT
Minute 3: 8 RDL with 3sec lowering phase
Minute 4: 40sec AMRAP L-Sit Hold
C. Group Metcon

Workout 2
A. [warm-up + technique practice] 3 sets alternating:
-Band Back Flys 8-12 reps with 2sec pause at back, rest 30sec
-Barbell Bench Press - touch point drill with chalk on the bar - 6 reps with 3sec lowering phase, rest 30sec.

B. [work sets] 3-4 sets alternating, rest 60-75sec between sets:
-Ring Rows AMRAP
-Barbell Bench Press 5reps

C. Group Metcon

Workout 3
A. [warm-up], 2 sets: alternating exercises, rest 30sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec

B. [work sets]:
Paused Back Squats [3sec pause]. 4x5, rest 90sec

C. Group Metcon

Workout 4
A. 5 sets:
Minute 1: Half Kneeling Landmine Press RIGHT 8-10reps
Minute 2: Half Kneeling Landmine Press LEFT 8-10reps
Minute 3: Tempo Chin-ups [4sec lowering phase] 4-6reps


B. [If time]: L-Sit or Tuck Sit on Paralettes. Accumulate 60sec

C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat 4,4,3,3 (add weight each set to a top weight)
B. 3 sets, alternating:
- Single Leg RDL 6-8/leg
- Single Arm DB row 6-8/arm
C. Group Metcon

Workout 2
A) Barbell Z Press 7,6,5,4
B. 2-3 sets, alternating:
- Seated DB Press 8-10 reps
- Ring Plank 30-45sec
- Strict Chin Ups 6-8 reps
C. Group Metcon

Workout 3
A. Deadlift 4,4,3,3 (add weight each set to a top weight)
B. 2-3 sets: Sandbag Carry 50-100m HEAVY
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- DB Bench 3x6-8
- Ring or Weighted Push Ups 8-10
- Ring Rows 4-8 (5sec hold @ top)
B. 2 sets, alternating:
- Strict Toes to Bar 6-10 (slow lowering)
- Hollow Body Hold 30-60sec
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Barbell Push Press with 3-sec lowering phase. 4x6

B.
DB Complex, 4 sets, rest 2min between sets.
5 hang power clean
5 squat
5 thruster
5 push press
5 power jerk

C.
Alternating Tabata Rounds for 6mins:
Toe to bar
Wall ball (throw ball 1ft higher than normal)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
3x1@90%

C. GHD Hip Extension (weighted if able) 3x15 with 1-sec pause at top

Wednesday
COMP CLASS

A. 4 sets:
Min 1: 30sec Muscle-ups or Chest to Bar PU
Min 3: 30sec AMRAP Thrusters @ 5RM

--rest 7min--

B. 18.1
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Thursday
Recovery
4x
-Row 750m
-Waiter Walk 60-100m
-1-arm side plank on rings ALAP/side

Friday
A. Tempo Back Squats [4sec lowering phase] 3x4-6

B. Split Stance Deadlift 2x10/side, rest 30-45sec bewteen sides

C. Sandbag 1x150-200m

D. Group Metcon
.

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) 3xAMRAP reps
-Option 2: (if you can't do them but are close) 4x2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP.

C. 3 sets:
Bench Press 3reps
Fat Grip Pull-ups x 3-6reps


D. Barbell Complex
4 sets, rest 2min between sets.
5 power snatch + 5 OH Squat + 5 power clean + 5 push press
*ideal weight is tough but allows each 5-reps per exercise to be completed unbroken. You can break quickly between exercises if needed.

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 90%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 2x2
C. CG Bench (half handwidth closer) 75%x3x3

DAY 2
A. 3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 10 no money drill + 30sec Pallof Press Hold/side
B. Bench Press 90%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 2x2
C. 3 sets, alternating: Ring Row max tempo reps + Ring Plank 30-45sec
D. Barbell Row 3x5

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 split stance deadlift/leg
B. Deadlift 90%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 2x2
C. Squat 85%x3x2

DAY 4
A. 2ct Pause Bench 85-90%x3x2
B. 2-4" Block Pull 85-90%x2x2
C. 2 sets, alternating: 8 hammer curls + 10-12 tricep pushdowns

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 90%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 1x2
C. Bench Press 90%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 1x2

DAY 2
A. Deadlift 90%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 2x2
B. CG Bench (half handwidth closer) 75%x3x3
C. Barbell Row 3x5

DAY 3
A. 2ct Pause Bench 85-90%x3x2
B. Squat 85%x3x2
C. 3 sets, alternating: Ring Row max tempo reps + Ring Plank 30-45sec

WEIGHTLIFTING

Workout 1
A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don't drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 2 more sets
.B. Front Squat 3x4-6
C. Paused Front Squat 2x5 with 4sec pause
D. Cross-Over Step-up 2x20/side

Workout 2
A. Jerk from rack. 5x2@80%
B. Push Press 3x4-6 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from block 3x3@75%
B. Clean from Block. Build to a tough triple, then 2x4@90% of that.
C. Back Squat 4x4-6, leave 2 reps in the tank
D. Bulgarian SS 2x10/side

Workout 4
A. 3 Paused OH Squat. Build to a max, then 2 sets @ 85-90% of that.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of June 17 2019

GROUP CONDITIONING

Monday
7min AMRAP:
4 wall ball
4 shuttles (width of gym: there and back is 1 rep)
6 wall ball
6 shuttles
8 wall ball
8 shuttles
10/10
12/12
... keep going as far as you can in 7min

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

Wednesday
-4 sets: (4min): Row 3:30, take last 30sec as rest
-4 sets (4min): 30sec double KB front rack walk, 30sec deadbug (or scale to hollow body hold)
-4 sets (4min): Row 3:30
-4 sets (4min): Side plank. rotate sides every 30sec

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

Friday
FBOMB FRIDAY!

Saturday
AMRAP in 7mins:
3 burpees, 3KB swings
6 burpees, 6 KB swings
9/9
12/12
15/15...

FOUNDATIONS

Workout 1
A. [warm-up], alternating exercises, rest 30sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec

B. [work sets]:
Paused Above Parallel Back Squats [3sec pause]. 3x6, rest 90sec

C. Group Metcon

Workout 2
A. 3 sets, alternating. rest 60sec between exercises:
-Filly Press 8-12/side
-Pull-ups with 3sec pause at top, 4-6reps

B. 2 sets, no rest:
40m single arm farmer's walk LEFT
30sec side plank on RIGHT [single leg if possible]
40m single arm farmer's walk RIGHT
30sec side plank on LEFT [single leg if possible]

Workout 3
A. 3 sets:
Minute 1: Skater Squat RIGHT 8-12reps
Minute 2: Skater Squat LEFT 8/12reps
Minute 3: Hollow Body Hold 40sec

B. 2 sets, no rest between sets:
40-60sec Tall Kneeling Palloff Presses per side.

C. Group Metcon

Workout 4
A. 3 sets:
Dumbbell Bench Press 6-8reps, rest 45sec
Horizontal Cable Row 6-10reps, rest 45sec

B. 3 sets, rest 30sec between sides: Single Arm Bent-over Row 6-8/side with 2sec pause at top

C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat (3sec lowering) 5,5,4,4 (add weight each set to a top weight)
B. 3 sets, alternating: Goblet Reverse Lunge 6/leg + Fat Grip Pull Ups 3-6
C. Group Metcon

Workout 2
A) Barbell Z Press 8,7,6,5
B. 2-3 sets, alternating:
- Incline DB Bench 6-8 reps
- Ring Dips 4-6
- Single Arm DB Row 6-8 reps
C. Group Metcon

Workout 3
A. Deadlift 5,5,4,4 (add weight each set to a top weight)
B. 3 sets:
- 10 HEAVY KB swing
- 40m Double KB Front Rack Carry
- Rest 60sec
C. Group Metcon

Workout 4
A) 3 sets: 6-8 DB Bench + 6-8 DB Chest Supported Row (both hands)
B) Ring Row max tempo reps + Ring Planks 30-45sec
C. Group Metcon

\

TRAINING-COMPETITION

Monday
A. 4 sets: Barbell Push Press 2-3reps + 2-3 jerks (split or power)

B. 5 sets:
-10 unbroken reps double DB clean and push press (focus on rhythm and quality of each rep)
-6-10 unbroken kipping chest to bar pull-ups
90sec rest

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
3x1-2@90%, 1x8-10@75%

Wednesday
COMP CLASS

A.
5 sets:
30sec: 3 thrusters @ 5 RM load + AMRAP chest to bar pull-ups in time remaining.
rest 30sec
30sec double unders
rest 30sec

--rest 5min--

B.
3 rounds for time:
-8 power cleans 135/95
-8 front squat
-16 bar over burpees

--rest 5mins--

C. 3 rounds for time:
-10 kipping HSPU
-30/25 cal row

Thursday
Recovery
2-3x
-Row 10mins
-L-Hold (or tuck hold) on rings with active shoulders AMRAP
-20m low bear crawl for quality
-Side Plank on Rings x ALAP/side

Friday
A. Back Squats. Build to a 4RM for the day, then 2x3@95% of your top weight.

B. 3 sets:
-Heavy Farmers Carry x 20m

C. 3 sets:
-Cross-Body KB Walking Lunges x 8/side
-Dead bug x AMRAP for quality

D. Group Metcon

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) 3xAMRAP reps
-Option 2: (if you can't do them but are close) 4x2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP.

C. 5 sets:
Bench Press 2x-4reps
Fat Grip Pull-ups x 3-6reps


D. Barbell Complex
5 sets @ last week's weight or a little higher. Rest 90sec.
3 power cleans + 3 push press + 6 front squat + 6 toe to bar

E.
Row 500
20 burpees
25 OH KB Swings
20 burpees
Row 500m

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 90-95%x3x3
C. CG Bench (half handwidth closer) 85%x2x3

DAY 2
A. 2 sets:
6-8 Half Kneeling Press (bottom up KB if able)
12 Lateral Band Walk/side
20sec Star Side Plank/side
B. Bench Press 80%x3, 85%x2, 90%x2x2
C. 3 sets, alternating: Ring Row max tempo reps + Ring Plank 30-45sec
D. Barbell Row 3x5

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 split stance deadlift/leg
B. Deadlift 90-95%x3x3
C. Squat 80%x6x2

DAY 4
A. 2ct Pause Bench 87.5-95%x4x1
B. 2-4" Block Pull 85%x6x2
C. 2 sets, alternating: 8 hammer curls + 10-12 tricep pushdowns

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 90-95%x3x3
C. Bench Press 80%x3, 85%x2, 90%x2x2

DAY 2
A. Deadlift 90-95%x3x3
B. CG Bench (half handwidth closer) 85%x2x3
C. Barbell Row 3x5

DAY 3
A. 2ct Pause Bench 87.5-95%x4x1
B. Squat 80%x4x2
C. 3 sets, alternating: Ring Row max tempo reps + Ring Plank 30-45sec

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of June 10 2019

GROUP CONDITIONING

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

Tuesday
run 400m + 30 wall ball + 30 KB Swings + 30 box jumps (step down) + 30 KB Swings + 30 wall ball +400m run

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

Thursday
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

Friday

FBOMB FRIDAY!

Saturday
Warm-up sets as needed, then complete 3 heavy + hard sets of:
50m sled push + 25m farmers carry. Rest as needed.

FOUNDATIONS

Workout 1
A. 2x10: RDL with KB in Abs, rest 30sec
B. 4 sets, alternating:
Minute 1: 8 reps Bulgarian Split Squat RIGHT
Minute 2: 8 reps Bulgarian Split Squat LEFT
Minute 3: 8 RDL with 3sec lowering phase
Minute 4: 40sec hollow body hold
C. Group Metcon

Workout 2
A. [warm-up + technique practice] 3 sets alternating:
-Band Back Flys 8-12 reps with 2sec pause at back, rest 30sec
-Barbell Bench Press - touch point drill with chalk on the bar - 6 reps with 3sec lowering phase, rest 30sec.

B. [work sets] 3 sets alternating, rest 60-75sec between sets:
-Ring Rows AMRAP
-Barbell Bench Press 6reps

C. Group Metcon

Workout 3
A. [warm-up], alternating exercises, rest 30sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec

B. [work sets]:
Paused Back Squats [3sec pause]. 3x6, rest 90sec

C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Half Kneeling Landmine Press RIGHT 8-10reps
Minute 2: Half Kneeling Landmine Press LEFT 8-10reps
Minute 3: Tempo Chin-ups [4sec lowering phase] 4-6reps
Minute 4: rest.

B. [If time]: L-Sit or Tuck Sit on Paralettes. Accumulate 60sec

C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat (3sec lowering) 6,6,5,5
B. 3 sets, alternating: Goblet Reverse Lunge 8/leg + Fat Grip Pull Ups 3-6
C. Group Metcon

Workout 2
A. Barbell Incline Bench Press 8,7,6,5 (ramping sets)
B. 2-3 sets, alternating:
- Incline DB Bench 6-8 reps
- Ring Support Hold 20-30sec
- DB Batwing rows 6-8 reps
C. Group Metcon

Workout 3
A. Deadlift 6,6,5,5
B. 2-3 sets, alternating:
- GHD Hip Extension 8-10 reps
- Double KB Front Rack Carry 60m (heavy)
C. Group Metcon

Workout 4
A. 2 sets: Single Arm DB Z Press 6-8/side + DB Row 6-8/side
B. Push Press 7,6,5,5
C. Group Metcon

TRAINING-COMPETITION

Monday
A1. Barbell Push Press 4x4-6
A2. Ring Pull-ups 4x4-6

B. 5 sets:
40sec: KB double clean + strict press
20sec AMRAP kipping pull-ups
60sec rest

C. 3 sets:
C1. Hanstand March or 1-arm supports against wall
C2. L-Hold on Paralettes

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
3x1-2@90%, 1x8-10@75%

Wednesday
COMP CLASS

A.
5 sets:
30sec: 3 thrusters @ 5 RM load + AMRAP chest to bar pull-ups in time remaining.
rest 30sec
30sec double unders
rest 30sec

--rest 5min--

B.
3 rounds for time:
-8 power cleans 135/95
-8 front squat
-16 bar over burpees

--rest 5mins--

C. 3 rounds for time:
-10 kipping HSPU
-30/25 cal row

Thursday
Recovery
2-3x
-Row 10mins
-L-Hold (or tuck hold) on rings with active shoulders AMRAP
-20m low bear crawl for quality
-Side Plank on Rings x ALAP/side

Friday
A. Back Squats 4x2-4

B. 3 sets:
-Heavy Farmers Carry x 20m

C. 3 sets:
-Cross-Body KB Walking Lunges x 8/side
-Dead bug x AMRAP for quality

D. Group Metcon

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) 3xAMRAP reps
-Option 2: (if you can't do them but are close) 4x2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP.

C. 5 sets:
Bench Press 2x-4reps
Fat Grip Pull-ups x 3-6reps


D. Barbell Complex
5 sets @ last week's weight or a little higher. Rest 90sec.
3 power cleans + 3 push press + 6 front squat + 6 toe to bar

E.
Row 500
20 burpees
25 OH KB Swings
20 burpees
Row 500m

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 87.5-90%x4x4
C. CG Bench (half handwidth closer) 85%x3x3

DAY 2
A. 3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 10 no money drill + 30sec Pallof Press Hold/side
B. Bench Press 85%x2, 90%x2, 95%x2-3x1, 75%xAMRAP
C. 3 sets, alternating: 4-6 chin ups (weighted if able) + 8-10 ab wheel
D. Barbell Row 3x6

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 split stance deadlift/leg
B. Deadlift 87.5-90%x4x4
C. Squat 80%x6x2

DAY 4
A. 2ct Pause Bench 85-90%x3x2
B. 2-4" Block Pull 85%x6x2
C. 3 sets, alternating: 8 hammer curls + 10-12 tricep pushdowns

POWERLIFTING (3x/week)


DAY 1
A. 2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 87.5-90%x3-4x4
C. Bench Press 85%x2, 90%x2, 95%x2x1

DAY 2
A. Deadlift 87.5-90%x4x4
B. CG Bench (half handwidth closer) 85%x3x3
C. Barbell Row 3x6

DAY 3
A. 2ct Pause Bench 85-90%x3x2
B. Squat 80%x4x2
C. 3 sets, alternating: 4-6 chin ups (weighted if able) + 8-10 ab wheel

WEIGHTLIFTING

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

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

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

Workout 4
A. Push Press 5x2 every 90-120sec4
B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps
C. Group Metcon

Comment

Comment

Group Workouts for the Week of June 3 2019

GROUP CONDITIONING

Monday
-4 sets: (4min): Heavy KB Swings 30sec, rest 30sec
-4 sets: (4min): Front Step Downs. Switch sides every 30sec
-4 sets (4min): pallof Hold, switch sides every 30sec.
-4 sets (4min): 30sec double KB fron rack carry, 30sec rest

Tuesday
C.
AMRAP in 7mins:
4 push-up
6 KB sit-up and press [with control!
16 KB swings

Wednesday
Team Workout 6 sets each, alternating sets:
Row 300/200m + 15 ball slams


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

Friday
FBOMB FRIDAY!

Saturday
5 rounds (14min time-cap):
-15/10/5 strict chin-ups
-split stance wall ball (10 per side)
-40 single leg skips per side

FOUNDATIONS

Workout 1
A. Back Squat 3RM
B. 1-Leg RDL 3-4x10/side (depending on time). minimal rest
C. Group Metcon

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

B. 4 sets:
Find Paused Bench Press 1RM + Pull-up 1RM

C. Group Metcon

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

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

B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets: 10 weighted cossack squats/leg + 8-12 tempo ring row (2sec hold @ top)
B. 3 sets, alternating: 5 tempo back squats (3sec lowering) + 3 tempo chin ups (3sec lowering, add weight if needed)
C. Group Metcon

Workout 2
A. Incline Bench Press 4x5 (ramping sets)
B. 3 sets, alternating:
- Incline DB Bench 8-10 reps
- DB Batwing rows 8-10 reps
C. Group Metcon

Workout 3
A. Deadlift 4x6 (ramping sets)
B. 2-3 sets, alternating:
- GHD Hip Extension 10-12 reps
- Single Arm KB Front Rack Carry 50m/side
C. Group Metcon

Workout 4
A. 2 sets:
- Half Kneeling Single Arm DB Press 6-8/arm
- 2-6 Tempo Chin ups (5sec lowering, 1ct hold at bottom)
- 30sec Band Resisted Deadbug
B. Push Press 3x6
C. Group Metcon

TRAINING-COMPETITION

Monday
A1. Barbell Push Press 4x4-6
A2. Ring Pull-ups 4xAMRAP

B. 4 sets:
30sec: KB double clean + strict press
30sec rest
30sec AMRAP Ring Rows
30sec rest

C. 3 sets:
C1. Hanstand March or 1-arm supports against wall x AMRAP
C2. L-Hold on Paralettes

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
2x3-4@85%, 1x8-10@70%

Wednesday
COMP CLASS

A.
4 sets:
AMRAP Thrusters in 60sec @ 5RM load.
rest 2min between sets

--rest 5min--

B.
6 rounds for time:
-8 chest to bar PU
-16 box jumps (step down)
-24 cal row
-32 double unders

Thursday
Recovery
2-3x
-Row 10mins
-L-Hold (or tuck hold) on rings with active shoulders AMRAP
-20m low bear crawl for quality
-Side Plank on Rings x ALAP/side

Friday
A. Back Squats 3x2-4

B. 3 sets:
-Heavy Farmers Carry x 20m

C. 3 sets:
-Cross-Body KB Walking Lunges x 8/side
-Dead bug x AMRAP for quality

D. Group Metcon

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) 3xAMRAP reps
-Option 2: (if you can't do them but are close) 4x2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP.

C. 5 sets:
Bench Press 2x-4reps
Fat Grip Pull-ups x 3-6reps


D. Barbell Complex
Over 3-4 sets build to the heaviest weight you can do unbroken. If you hit that weight early, repeat the same weight for multiple sets: Rest as needed. 3 power cleans + 3 push press + 6 front squat + 6 toe to bar

E. 3 rounds for time:
run 400m
15 OH Squats 95/65

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 85%x5x5
C. CG Bench (half handwidth closer) 75%x4, 85%x2x3

DAY 2
A. 2 rounds: 8-10 Unilateral Half Kneeling Press/arm + 20-30sec star side plank/side + 10 DB cuban clean
B. Bench Press 85%x2, 90%x2, 95%x2, 75%x6
C. 3 sets, alternating: 6-8 chin ups + 8-10 ab wheel
D. Barbell Row 3x6

DAY 3
A. 2 sets: 8 Single leg RDL/leg + 12 heavy KB swing
B. Deadlift 85%x5x5
C. Squat 80%x6x2

DAY 4
A. Incline Bench: build to a 1RM then 3x3 at 85-90%
B. 2-4" Block Pull 85%x6x2
C. 3 sets, alternating: 8-10 barbell curls + 8-10 tricep pushdowns

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 85%x4x5
C. Bench Press 85%x2, 90%x2, 95%x2

DAY 2
A. Deadlift 85%x4x5
B. CG Bench (half handwidth closer) 75%x4, 85%x2x3
C. Barbell Row 3x6

DAY 3
A. Incline Bench: build to a 1RM then 3x3 at 85-90%
B. Squat 80%x4x2
C. 3 sets, alternating: 6-8 chin ups + 8-10 ab wheel

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of May 27 2019

GROUP CONDITIONING

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

Tuesday
3x [5 pull-ups + 10 push-ups + 15 bodyweight squats] + 1x [200m run]. AMRAP in 12mins.

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

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

Workout 1
A. Back Squat. 2-3 warm-ups sets, then 4x5 @ last week's top weight, rest 90sec
B. Heavy KB Swings. 4x30sec work, 30sec rest.
C. Group Metcon

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

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

B. AMRAP in 4mins:
1 ring row, 1 push-up
2 ring rows, 2 push-ups
3 ring rows, 3 push-ups
THen back to 1 rep each and keep going...

C. Group Metcon


Workout 3
A. Deadlift. 5 sets of 4. rest 90sec. Start light and build up to a final set that feels like 9/10
B. 3 sets, minimal rest:
-1-leg RDL x 10/side
-Deadbug x ALAP

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

B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets: 10 weighted cossack squats/leg + 8-12 tempo ring row (2sec hold @ top)
B. 3 sets, alternating: 5 tempo front squats (3sec lowering) + 5 tempo chin ups (3sec lowering)
C. Group Metcon

Workout 2
A. 4 sets:
- DB Bench Press 8-10 reps
- Handstand Hold 20-30sec
- Rower Pike Up 8-12 reps
B. Group Metcon

Workout 3
A. 2 sets:
- Goblet Squat (4sec lowering) 8-10 reps
- GHD Hip Extension 10-12 reps
- Dual KB Front Rack Carry 80-100m
B. Deadlift (4sec lowering) 3x5
C. Group Metcon


Workout 4
A. 2 sets:
- Half Kneeling Single Arm DB Press 6-8/arm
- 20-30sec Active Bar Hang
- 20-30sec Leg Only Deadbug
B. Push Press 3x6
C. Group Metcon

TRAINING-COMPETITION

Monday
A1. Barbell Push Press 4x4-6
A2. Ring Pull-ups 4xAMRAP

B. 4 sets:
30sec: KB double clean + strict press
30sec rest
30sec AMRAP Ring Rows
30sec rest

C. 3 sets:
C1. Hanstand March or 1-arm supports against wall
C2. L-Hold on Paralettes

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
2x3-4@85%, 1x8-10@70%

Wednesday
Comp Class
COMP CLASS

A.
4 sets:
AMRAP Thrusters in 60sec @ 5RM load.
rest 2min between sets

--rest 5min--

B.
6 rounds for time:
-8 chest to bar PU
-16 box jumps (step down)
-24 cal row
-32 double unders

Thursday
Recovery
2-3x
-Row 10mins
-L-Hold (or tuck hold) on rings with active shoulders AMRAP
-20m low bear crawl for quality
-Side Plank on Rings x ALAP/side

Friday
A. Back Squats 4x2-4

B. 3 sets:
-Heavy Farmers Carry x 20m

C. 3 sets:
-Cross-Body KB Walking Lunges x 8/side
-Dead bug x AMRAP for quality

D. Group Metcon

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

B. Bar Muscle-ups Practice.
-Option 1: (if have multiple reps) 3xAMRAP reps
-Option 2: (if you can't do them but are close) 4x2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP.

C. 5 sets:
Bench Press 2x-4reps
Fat Grip Pull-ups x 3-6reps


D. Barbell Complex
Over 3-4 sets build to the heaviest weight you can do unbroken. If you hit that weight early, repeat the same weight for multiple sets: 3 power cleans + 3 push press + 6 front squat + 6 toe to bar

E. 3 rounds for time:
run 400m
15 OH Squats 95/65

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 80%x6x6
C. Paused CG Bench (half handwidth closer) 80%x3x3

DAY 2
A. 3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 10 no money drill + 30sec Pallof Press Hold/side
B. Bench Press 85%x3, 90%x2x3, 80%x5, 60%xAMRAP (leave 1-2 in the tank)
C. 3 sets, alternating: 6-8 chin ups + 8-10 ab wheel
D. Barbell Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 split stance deadlift/leg
B. Deadlift 80%x6x6
C. Squat 80%x6x2

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

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 80%x4-5x6
B. Bench Press 85%x3, 90%x2x3, 80%x5

DAY 2
A. Deadlift 80%x4-5x6
B. Paused CG Bench (half handwidth closer) 80%x3x3
C. Barbell Row 3x8

DAY 3
A. Incline Bench 3x3 (use last week's 4RM weight)
B. Squat 80%x4x2
C. 3 sets, alternating: 6-8 chin ups + 8-10 ab wheel

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of May 20 2019

GROUP CONDITIONING

Monday
Victoria Day

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

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

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

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

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

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

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

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

TRAINING-GENERAL

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

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

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

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

TRAINING-COMPETITION

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

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

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

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

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

Wednesday
COMP CLASS

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

--rest 5min--

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

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

Friday
A. Back Squats 2x6

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

C. Group Metcon

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

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

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

POWERLIFTING (4x/week)

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

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

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

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

POWERLIFTING (3x/week)

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

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

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

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of May 13 2019

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

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

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

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

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

C. Group Metcon

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

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

B. Group Metcon

TRAINING-GENERAL

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

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

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

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

TRAINING-COMPETITION

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

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

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

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

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

Wednesday
COMP CLASS

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

--rest 5min--

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

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

Friday
A. Back Squats 3x6-8

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

C. Group Metcon

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

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

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

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

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

POWERLIFTING (4x/week)

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

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

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

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

POWERLIFTING (3x/week)

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

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

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

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of May 6 2019

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

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

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

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

C. Group Metcon


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

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

B. Group Metcon

TRAINING-GENERAL

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

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

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

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

TRAINING-COMPETITION

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

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

C. Group Metcon


Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts 2x6-8@75%

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

Wednesday
COMP CLASS

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

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

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

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

C. Group Metcon

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

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

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

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

POWERLIFTING (4x/week)

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

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

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

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

POWERLIFTING (3x/week)

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

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

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

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of April 29 2019

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

Workout 1
A. Back Squat. 2-3 warm-ups sets, then 2x10 heavy sets. rest 2mins
B. Heavy KB Swings. 4x30sec work, 30sec rest.
C. Group Metcon

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

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

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

TRAINING-GENERAL

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

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

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

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

TRAINING-COMPETITION

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

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

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts 2x5@70%

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

Wednesday
COMP CLASS

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

--rest 5min--

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


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

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

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

C. Group Metcon

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

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

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

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


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

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

POWERLIFTING (4x/week)

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

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

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

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

POWERLIFTING (3x/week)

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

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

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

WEIGHTLIFTING

Workout 1
A. Snatch from blocks, build to a tough single then drop 10-15% for 3x2
B. Drop Snatch, build to a tough single (should be more than your best snatch)
C. Back Squat 10@50%, 6@65%, 4@75%, 2@80%, 1@85%, 1@90%, then max reps at 80%

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

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

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

Comment

Comment

Group Workouts for the Week of April 22 2019

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

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

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

B. Group Metcon

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

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

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

TRAINING-GENERAL

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

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

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

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

TRAINING-COMPETITION

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

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

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

D. Group Metcon

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

Wednesday
COMP CLASS

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

--rest 5min--

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

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

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

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

C. Group Metcon

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

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

D. Group Workout

POWERLIFTING (4x/week)

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

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

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

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

POWERLIFTING (3x/week)

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

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

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

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of April 15 2019

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

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

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

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

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

TRAINING-GENERAL

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

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

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

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

TRAINING-COMPETITION

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

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

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

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

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

Wednesday
COMP CLASS

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

--rest 5min--

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

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


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

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

C. Group Metcon

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

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

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


D. Group Workout

POWERLIFTING (4x/week)

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

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

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

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

POWERLIFTING (3x/week)

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

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

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

WEIGHTLIFTING

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

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

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

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

Comment

Comment

Group Workouts for the Week of April 8 2019

GROUP CONDITIONING

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

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

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

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

Friday
FBOMB FRIDAY!

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

FOUNDATIONS

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

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

B. Group Metcon

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

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

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

TRAINING-GENERAL

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

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

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

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

TRAINING-COMPETITION

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

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

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

D. Group Metcon

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

Wednesday
COMP CLASS

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

--rest 5min--

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

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

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

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

POWERLIFTING (4x/week)

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

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

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

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

POWERLIFTING (3x/week)

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

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

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

WEIGHTLIFTING

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

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

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

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

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