[tab title="Group Metcons"] Monday Test workout: 70 double unders + 50 wall ball + 30 burpees for time *compare to first week of june 2013
Tuesday 4 sets: Row 30sec@100%. Rest 2mins. Airdyne 30sec @ 100%, rest 2mins
Wednesday 5 sets: 30sec farmers walk with heavy DB + 30sec side plank left side down + 30sec side plank right side down + 30sec max pull-ups + 30sec keg ground to overhead (sub heavy med ball), 30sec rest
Thursday 3 sets: 2mins amrap: 5 wall ball + 5 burpees, 1min rest, 2mins amrap: 5 ball slams + 10 double unders, 1min rest.
Friday FRIDAY NIGHT LIGHTS #5 - ya baby!
Saturday Tag-Team workout! In teams of 2 with only 1 team member working at a time, complete as many reps as possible. Tag your partner when it's their turn and show your intensity in your face! See tag team intensity pic.
Each team member completes 1 round before tagging their partner.
16min amrap: 8 OH walking lunges per side (16 steps total) 8 box jumps (step down) 12 KB swings (chin level)
[tab title="Foundations"] Workout 1 A. Back Squat 3×5. Rest 90-120sec B. Bent-over DB Row 3x6-10/side, rest 30sec between sides. C. Group Metcon
Workout 2 A. Shoulder Press, build to 3RM, then 1×max reps @ 80% of 3RM, rest 2mins+ B. 5min AMRAP for quality: 5 tempo push-ups + 3 tempo pull-ups. C. Group Metcon
Workout 3 3 sets: A1. RDL 8 reps, rest 45sec A2. weighted front plank 45sec hold, rest 45s A3. no money drill 20-25 reps, rest 90sec B. Front Step-up 3x10/side. Rest 30sec between sides. C. Group Metcon
Workout 4 A. TGU. Find 1RM/side B. 3 sets with 45sec rest between sets: standing DB press 6-10reps + weighted glute bridge 8reps with 3sec hold at top + L-sit tuck to extension (hold extended position for 3-5sec) as many reps as possible. C. Group Metcon
[tab title="Training - General"] Workout 1 A. Deadlift mobility prep - 2x25 passes/side B. Deadlift. Work to a tough set of 2, leaving 1 rep in the tank, then 1x4-6 @ 80% of that weight, then 1x8-12@70% of that weight. C. GHD Hip Extension 2x12 with 1sec pause at top. rest 90-120sec D. Group Metcon
Workout 2 A. Bench Press 3x2-4, and 1xmax reps @ 75%, rest 2-3mins B. 3 sets: tempo pull-ups with 2sec pause at top. 5+ reps on each set. Rest 2mins C. Group Metcon
Workout 3 A. Super Squat mobility sequence: 2mins/side minimum B. Back Squat 5@77%, 2@87%, 1@92%, 1xmax reps @ 80% (try to beat week of Aug 5), 1xmax reps @ 75% C. Deadlift mobility prep - 2x25 passes/side D. Speed Deadlift 5x2EMOM @85% E. On a 6min clock, do as many strict pull-ups as possible. Compare to lat week
Workout 4 A. Overhead mobility prep with band. 2x60-90sec/side B. Shoulder Press, build to 5RM, then 2xmax reps at 80% of 5RM C. practice double unders or tripple unders D. Group Metcon
Workout 5 A. 3 sets of: amrap tempo push-ups (weighted push-ups if you can do more than 10reps from toes)+ 10 toe to bar (controlled tempo) + 8 GHD Hip extensions with 3sec pause at top. rest as needed between exersises. B. Group Metcon [/tab]
[tab title="Training - Olympic Lifting"] Workout 1 A. snatch pick-up + Snatch. 5 sets. Start at 75% and build. Rest 90sec B. Back Squat 5@77%, 2@87%, 1@92%, 1xmax reps @ 85% C. Group Metcon
Workout 2 A. Tall Jerk 4x5 B. Jerk 5x1@80-90% C. Push Press 2x2-4 D. Group Metcon
Workout 3 A. Jumping Snatch Pull from above the knee 4x5@40% B. Hang Snatch, build to max double for the day, then 3x2@85% of that. C. Front Squat, 3x4-6, rest 3mins D. GHD Hip Extension 3x8, rest 30sec, 20 no money drill, rest 30sec
Workout 4 A. Clean and Jerk 3x1@75%, 1@80%, 2x1@85% B. Group Metcon
Workout 5 A. Bench Press 6-8reps + 10 toe to bar (controlled tempo) + 8 GHD Hip extensions with 3sec pause at top. rest as needed between exersises. B. Group Metcon [/tab]