HAPPY HOLIDAYS AND HAVE A FANTASTIC NEW YEAR!

 

WARM-UPS

2-3mins @ 70%: bike, run, skip or row, 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
5 rounds (14min time-cap): split stance wall ball (8 per side) + 1-arm KB swing 10/side (ensure proper bracing & anyone with a history of back problems and/or who can't pass the torsion control test yet, do 20 standard KB swings) + row/bike 10cals

TUESDAY
A. battling ropes. 20sec on, 40sec off (set 1: double wave. set 2: alternating wave. set 3: snakes. Set 4: power slams. Set 5: claps. Set 6: altnerating wave. Set 7: double wave). Rest 3-4mins B. 5min amrap: 7 wall ball + 7 box jumps (step down)

WEDNESDAY
15mins for quality: 5 tire flips + max tempo ring rows + 100m row for speed + 20-40sec ring support hold

THURSDAY
HAPPY NEW YEAR! 22min AMRAP: 60 Double Unders (or 180 singles) + 40 KB Swings + 20 goblet squats + 10 strict chin-ups

FRIDAY
Closed.

SATURDAY
NEW YEARS SPECIAL WORKOUT!!

 

FOUNDATIONS

WORKOUT 1
A. Deadlift build to a tough set of 3. B. 2-3sets, minimal rest, do each exercise on right side, then left side: dumbbell bulgarian split squats 10reps/side + cross-over step-ups 12/side + single arm DB Row 10-12reps. C. Group Metcon

WORKOUT 2
A, Shoulder Press, build to a tough set of 1 B. 3 sets alternating: shoulder press 2-4reps at 90% of today's top weight + 5-8 chin-ups with 2sec pause at the top. Rest 60sec bewteen exercises. C. Group Metcon

WORKOUT 3
A. Back Squat, build to a tough set of 3. B. 3 sets of 4-6reps: back squat with 2sec pause just abov paralell @ 70-80% of today's top weight C. Group Metcon

WORKOUT 4
A. 6 sets: 3-6 chin-ups every 90sec. B. 3 sets: max ring rows + single arm farmers walk, 3 gym lengths per side + side plank 45-60sec/side + . C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 60%x8, 65%x8, 70%x6, 75%x2x6, rest 90-120sec
B. Single leg side plank 2x30-45sec/side
C. Group Metcon

Workout 2
A. Bench Press 60%x8, 70%x5, 80%x2x4, rest 90sec
B. Tempo Bench (4sec lowering) 70%x2x5, rest 90sec
C. 5min muscle up practice or 5min AMRAP MU
D. Group Metcon

Workout 3
A. Deadlift 70%x8x2 EMOM
B. 3 sets, rest 60sec: 8 low box Bulgarian SS + max tempo ring rows
C. Group Metcon

Workout 4
A. 4 sets: 6/5/4/3 paused front squats (2sec pause) + 8/7/6/5 weighted chin-ups
B. 3 sets, rest 90sec: 4-6 push press + 4-6 pull-ups
C. walking lunges: 50 steps/leg (as few sets as possible)

Workout 5
A. 3 sets for quality: 15/15/15 side+front+crossover step ups (do all left leg then all right leg) + 8-10 renegade rows/side + 8-10 parallette swing throughs
B. 2 sets: 30-45sec front plank on rings + 6-10 handstand shoulder touches/side
C. Group Metcon

 

TRAINING-COMPETITION

 WORKOUT 1
A. on an 20min clock, do as many quality, unbroken sets as you can: 4-8 pull-ups + 4-6 HSPU B. 2 set: 10-15 W's". C Group Metcon

WORKOUT 2
A. Deadlifts 4x3 @ 80%. B. 2-3 sets alternating: split deadlift 10/side + single leg RDL 10reps + hip thrusts 10reps. C. Group Metcon

WORKOUT 3
A. 20 muscle-ups for time with 12min cut-off. B. Push Press 5x8-10 ever 90sec @ 60% or a bit more than last week. C. DB Bench Press 2x20-30reps. C. Group Metcon

WORKOUT 4
A. Clean and Jerk 4x2-3reps@80%. B. 2 sets: Back Squat 2-5reps@85%, rest 20sec, 8 bulgarian split squat/side, rest 20sec, front step-up 15/side, rest 3mins. C. Group Metcon

WORKOUT 5
 

POWERLIFTING TEAM

DAY 1
A. Squat 4x5, 1xAMRAP @ 80%
B. Stiff leg deadlift 2-3x8-10
C. Barbell Chinese row 3x8-10

DAY 2
A. Bench Press 4x5, 1xAMRAP @ 80%
B. Close grip bench 3x4-5@75%
C. 3 sets: 12 pec flies + 20 cable back flies + 12 seated DB shoulder press
OR Group Metcon

DAY 3
A. Deadlift 6x4@80%
B. Pause Squat 4@67.5%, 2x3@70%
C. Pendlay Row 3x8

DAY 4
A. 3cnt pause bench press 4x3 (increase slightly from last week)
B. Pause 1" above chest bench 3x3
C. 3 sets: 12 barbell skullcrushers + 12 bicep curls + 20 cable "W"s
OR Group Metcon

 

WEIGHTLIFTING STREAM

MONDAY
A. Snatch, every 2mins: 2 @60-65%, 2x2@ 70-75%, 2x2@80% 2x2@85%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 10x1-2reps@85% every 90sec


TUESDAY
A. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean OR Clean from blocks 3x5 * try to beat last week
C. Group Metcon

THURSDAY
A. Snatch. Build to a 2RM. Then 2x2 @ 90-95% of that weight
B. Clean and Jerk 2x2 @ 80%, 2x2@85%
C. Tempo Front Squat 4x3 with 4sec lowering phase.
D. Heavy DB Holds, 2x40-60sec, rest 90sec

SATURDAY/SUNDAY
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. 3 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
C. Group Metcon

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