WARM-UP

 

2-3mins @ 70%: run, skip, row or bike, then: 2-3 rounds of: 8-15 ring rows with 3sec pause at top + groin-hamstring flow 60sec + 15 RDL empty bar

 

 

GROUP CONDITIONING

 

Monday
A. 5 sets: 15sec battling rope waves, 30sec rest. 
B. 5 sets: assault bike: 15sec max effort, 30sec rest. 
C. 5 sets: 15sec rope slams, 30sec rest. 
D. 5 sets: 15sec burpees, 30sec rest.


Tuesday
Row 5x500m@ about 10% faster than your average speed on your 2k row. Rest 2min between sets.


Wednesday
A. 8 sets: 20sec shuttles. 10sec rest. 20sec burpees, rest, 60sec


Thursday
15mins for quality: 5 paralette swing throughs + 5 TGU/side + 12 weighted cossacks per side (goblet style) + L-sit 30sec

 

Friday
FBOMB 13mins amrap: 15cals assault bike + 15 ball slams. rest 4min. 13mins ampra: 300m row + 15 wall ball

 

Saturday
5 sets for time: 10 toe to bar +15 box jumps (step down) + 20 KB swings to chin level

 

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. 2-3 sets, altnernating: Back Squat, 3x5 @ 90% of today's top weight + Chin-ups 4-8reps C. Group Metcon

Workout 2
A. Bench Press. 1RM B. 3 sets, Bench Press 2-4 reps @ 90% of today's top weight (2sec pause) + back flys with band 10-15reps. C. Group Metcon

Workout 3
A. 3 sets: Cross-Over Step-up 15/side + Single Leg RDL 10 reps + Bulgarian Split Squat 10/side. B. 2-3 sets: Side Plank 60-90sec per side + 10-15 "W's" with bands C. Group Metcon

Workout 4
A. 5 sets, rest 30-60sec between exercises: max HSPU + 15 KB swings + L-sit 30sec. B. 2-3 sets:ring support hold 30sec, rest 20sec + DB shoulder press 6-10reps with 5sec pause at top, rest 45sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. 8min EMOM: even min 3-8 HSPU, odd min 12 KB swings
B. 3-4 sets: 5 Push Press + 15 cable flyes, rest 90sec between sets
C. Group Metcon

Workout 2
A. Calf massage w/ bar 60sec/side + squat hold w/ bar on knees 60sec
B. Front Squat 4-5x3, rest 2-2.5min
C. Group Metcon

Workout 3
A. lat massage 60sec/side + OH band stretch 60sec/side
B. 10min clock: max quality sets of 5 tough thrusters
C. 2-3 sets: low box Bulgarian SS 8/leg + max tempo ring rows. Rest 45-60sec between exercises
D. 4 sets for quality, rest as little as possible: 10 strict pull-ups + 10 standing DB press

Workout 4
A. RDL 4x5, rest 1.5-2min
B. 3 sets: Barbell row 3x8 + 45sec hollow body hold. Rest 60sec
C. Group Metcon

Workout 5
A. 4 sets for quality: 8 landmine press + 4-6 heavy chin ups + max tempo ring rows
B. Group Metcon

 

TRAINING-COMPETITION 

Workout 1
A. Front Squat 1RM B. Bench Press 1RM. C. Group Metcon Optional
*If warm-ups don't feel strong, switch to 3x3 @ 85% instead of 1RM for either A or B.

Workout 2
A. Snatch Technique Work Part 1:4 sets: 3 snatch pick-up + 3 hang muscle snatch + 3 tall snatch + 3 jumping snatch pull. B Snatch Work Part B: High Hang snatch + Snatch Pick-up + Snatch. 5 sets @ 70% every 90sec. C. Group Metcon

Workout 3
A. 7 sets: even minutes 3 back squat @ 75% for speed & quality. Odd minutes: 4-6 tough chin-ups. B. Group Metcon

Workout 4
A. Snatch, build to a tough set of 2. Then 4x2 at 90% of that. B. Clean and Jerk. Build to a tough set of 2, then 2x2 @ 90% of that. C. 

Workout 5
A. 7 sets, even minutes: HSPU. Odd minutes: 6 unbroken hang power clean. Focus on smooth turn-over and keeping bar close. B. 2-3 sets: Back Flys 10-15reps + "W's" 10-15reps

 

 

POWERLIFTING TEAM

DAY 1
A. Squat sets of 2-3 @ 90% (20min clock after warm ups, complete as many quality sets as possible, do not exceed last weeks total sets)
B. 2" Defecit Deadlift 3x5@70-75%
C. Meadow's row 3x10

DAY 2
A. Bench Press sets of 2-3 @ 90% (20min clock after warm ups, complete as many quality sets as possible, do not exceed last weeks total sets)
B. Wide grip bench (half handwith wider) 3x3@82-85%
C. 3 sets: 12 pec flies + 20 cable back flies + 12 lateral raises OR Group Metcon

DAY 3
A. Deadlift 3x3@87-90%
B. Pause above parallel squat 3x3
C. DB Chainsaw row 3x10

DAY 4
A. 2-sec pause bench press 3x4 (ramping)
B. Overhead Press 3x3
C. 3 sets: 12 skullcrushers + 12 bicep curls + 20 cable "W"s OR Group Metcon
 

 

WEIGHTLIFTING TEAM

Monday
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

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

Thursday
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

Friday
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