Group Conditioning Training Note:***NEW TRAINING CYCLE***
We are excited to add a new element to our training program: specific training phases with testing and re-testing weeks to work on different aspects of our fitness throughout the year and help everyone improve more.
The goals of each phase will flow from one phase into the next and we'll have lots of fun re-resting our abilities at the end of each cycle.
This is the first week of a 7 week training cycle at the gym. We will be focused on improving our peak power out-put and strength. This will culminate in a Power Lifting Total (Back Squat, Bench Press and Deadlift) Max-out day on Saturday Dec 13th, and week of re-testing our conditioning benchmarks on the week starting Dec 15.
Make sure you're training consistently to see the biggest change possible!
[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% effort: run, airdyne, skip or row, then 2-3 sets of: 6-12 perfect push-ups + dynamic quad stretch 90sec/side + 60sec/side calf smash + 10 perfect box jumps [/tab]
[tab title="Group Metcons"] Monday A. (TESTING) Max chest to floor push-ups in 60sec. Rest 3mins. B. (TESTING) 60sec Row For Metres. C. 4 sets each, in teams, only one person working at a time: Row 150m + 6 burpees. *notes for A: if your chest doesn't touch, it doesn't count. If you rest/flop on the floor, it doesn't count. If your thighs touch the floor, it doesn't count. Be strict here. *notes of B: Set the rowing machine up for exactly 60sec to get an exact score. This is full out with a sprint start.
Tuesday Option A: Make-up day for this week's testing workouts. Option B: 8min AMRAP: 30 double unders + 20 ball slams + 10 box jumps (step down)
Wednesday TESTING: Fran or Modified Fran (21-5-9 on Thrusters, Burpees) *notes: If you can't do at least 15 consecutive pull-ups when you're fresh, do the burpees version. The idea is that this is a hard, hitting, full blast workout with constant or near-constant movement. If you have to take a lot of rest between pull-ups because of strength-endurance, this workout will no longer be testing what we want it to.
Thursday Option A: Make-up day for this week's testing workouts. Option B: 10mins of: 15sec L-Sit Hold + 30sec handstand hold against wall + row 200m @ 85%.
Friday "Circuit City" TESTING: 3 rounds: 60sec at each station for max reps & cals (rower). rest 2mins between rounds: WB, BJ, Burpees, Row Your score is your total # of reps and cals for the entire workout.
Saturday Option A: Make-up day for this week's testing workouts. Option B: 12min AMRAP: 15 KB swings + 10 KB squats + 5 push-ups + 2x15m farms walk with plates (pinch grip) [/tab]
[tab title="Foundations"] Workout 1 A. Deadlift 3×3 ramping. B.Bent-over DB row (both arms at once) 3x10reps. C.Group Metcon
Workout 2 A. Shoulder Press. 3×5. B.Hand stand hold against wall, 30sec on, 30sec rest. 5 sets. C.Group Metcon
Workout 3 A. Back Squat, build to a tough set of 3. B. 2 sets, alternating, 5 Paused Back Squat (3sec pause) + 8 glute ham raise. C. Group Metcon
Workout 4 A. 4 sets, rest 30sec between exercises: DB Bench Press 8-12reps + 30-60sec hollow body hold + 15 front step-up/side. B.Group Metcon [/tab]
[tab title="Training - General"] Workout 1 A. Back Squat 4x8@70-75%. rest 1.5-2min B. single arm DB row 2x12, rest 45-60sec C. Group Metcon
Workout 2 A. Bench Press 5x5@75-80%, rest 1.5min B. TGU 3x3/arm C. Group Metcon
Workout 3 A. Deadlift: build to a heavy set of 5, then 7x3@70% of 1RM, EMOM for speed B. 8min for quality: 1-3 MU attempts + 2-4 tough HSPU C. 5-8min of double or triple under practice
Workout 4 A. 5sec pause squats 3x5@60% B. 3 sets, rest 30-45sec: 45sec front lever pulls + 2-4 rope climbs C. Group Metcon
Workout 5 A. 3 sets for quality: 15 heavy KB swings + 60sec dynamic quad stretch/leg + max tempo ring rows + 6 Bird [/tab]
[tab title="Training - Competition"] Workout 1 A. 5 sets, alternating: 6-8reps bench press, rest 90sec, max ring rows, rest 90sec B. No Money 2x25 C. Group Metcon
Workout 2 A. Clean and Jerk. 3@60%, 2@70%, 2@75%, 1@80%, 2x1@85%. B. 3 cleans, touch & go reps @ 70-75% + 3 burpees EMOM for 7 sets. C. Group Metcon
Workout 3 A. Back Squat with 4-5sec lowering phase, 10@50%, 8@60%, 6@70%, 4@80%, 3x3@85%, 3x8@75% B. Glute Star 3x8/side C. Group Metcon
Workout 4 A. Overhead mobility prep 4mins B. 4-5 sets: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 5-10 unbroken HSPU or Strict Push-up. Min 3: 30sec hollow body hold. Min 4: 20sec of box jumps
Workout 5 A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2@80%, 3X1@85%, 3x5 @ 75% B. Clean + Jerk. 3@60%, 2@70%, 2X2@75%, 2X2@80%, 2@85% C. Clean pick-up to knee, pause 2sec, then clean pull 5x4 [/tab]
[tab title="Training - Weightlifting Team"] Monday A. Snatch EMOM 3x2@60%, 2x2@70%,2x2@75% 4x1@80% B. Back Squat with 5sec lowering phase 5x3 @ 75% C. Snatch Pick-up to Knee, pause 2sec, then snatch pull. 5x4 @ 85%
Tuesday A. Jerk. 10x1 EMOM @ 75-80% B. Jerk Dips 3x5 @ 100% C. Group Metcon
Thursday A. Clean and Jerk EMOM. 3x1@60%, 3x1@70%, 2x1@75%, 3x1@80% B. Back Squat 10x2@75% EMOM for speed C. Clean Pick-up to knee, pause 3 sec, then clean pull 5x4@85%
Friday/Saturday A. Snatch from blocks 3x5@70% B. Pause OH Squat 3x3 C. Group Metcon