WARM-UP

2-3mins @ 70%: bike, skip, row or run, then: 2-3 rounds of: 30sec bear crawl + 10-20 froggers + 10-20 no money drill
 

GROUP CONDITIONING

Monday
7 sets: 15sec battling ropes, 15sec rest. 15sec assault bike, 15sec rest, 15sec L-Sit Hold, 1:15sec rest.

Tuesday
ROWING: 3x1500m at 2k pace. rest 3-5mins between sets.

Wednesday
15mins for quality: 5 paralette swing throughs + max paralette push-ups + max controlled toe to bar + 40 double unders (60sec cut-off for skipping)

Thursday
A. 5 sets every 60sec: 6 tough thrusters. -Rest 2mins between A and B- B. 10mins for reps in asscending ladder: 4-6-8-10-12... DB Hang Power Clean + OH Walking Lunges per side

Friday
FBOMB FRIDAY: 15mins: 6 pull-ups + 8 shuttles + 10 wall ball. rest 5min. 15mins: 6 toe to bar + 8 cals assault bike + 10 wall ball

Saturday
A. Single Arm Farmers Walk: 3x3 gym lenghs per side. B.3 sets (not for time): 1-lap pinch grip farmers walk + 60sec front plank (weighted if possible). C. 5-min finisher for time: 5 burpee pull-ups (or sub burpee knee to elbow if no pull-ups) + 10 box jumps (step down). 

 

FOUNDATIONS

WORKOUT 1
A. Back Squat, build to a tough set of 3
B. 2-3 sets, alternating: Back Squat, 3x3 @ 90% of today's top weight + Chin-ups 4-8reps
C. Group Metcon

WORKOUT 2
A. Bench Press. 8RM
B. 3 sets, Bench Press 4-6 reps @ 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. HSPU: 4xAMRAP, rest 45-60sec
B. Push Press: build to 1RM, rest 1.5-2min
C. Group Metcon

WORKOUT 2
A. Calf massage w/ bar 60sec/side + squat hold w/ bar on knees 60sec
B. Front Squat 1RM, then 2x4@85%, rest 2.5min
C. Group Metcon

WORKOUT 3
A. lat massage 60sec/side + OH band stretch 60sec/side
B. 4 sets: 3 press + 6 front squat (use the same weight, 10sec rest between exercises), rest 90sec
C. 3 heavy thrusters EMOM for 8min
D. 2-3 sets: low box Bulgarian SS 6/leg + max tempo ring rows. Rest 45-60sec between exercises

WORKOUT 4
A. RDL 4x10, rest 1.5-2min
B. 3 sets: Barbell row 3x10 + 60sec hollow body hold. Rest 60sec
C. Group Metcon

WORKOUT 5
A. TGU: 8min to build to 2RM on each armB. 3 sets for quality: 6-8 landmine press + 6-8 renegade rows
C. Group Metcon

 

TRAINING-COMPETITION

WORKOUT 1
A. Snatch Work Part 1:2 sets: 3 snatch pick-up + 3 hang muscle snatch + 3 tall snatch + 3 jumping snatch pull.
B Snatch Work Part 2: 2 High Hang snatch + Snatch. 5 sets @ 75% every 90sec.
C. Tempo Back Squat, 5sec lowering phase, 4x6@70%. D. Group Metcon

WORKOUT 2
A. on an 18min clock, do as many quality, unbroken sets as you can: 4-8 chin-ups + 4-6 HSPU
B. 2 set: 10-15 W's".
C Group Metcon

WORKOUT 3
A. Speed Deadlifts: 6x3 EMOM @ 75%.
B. 2-3 sets alternating: split deadlift 10/side + single leg RDL 10reps + hip thrusts 10reps.
C. Group Metcon

WORKOUT 4
A. 15 muscle-ups for time with 10min cut-off.
B. Push Press 5x8 EMOM @ 60%.
C. DB Bench Press 2x20-30reps. C. Group Metcon

WORKOUT 5
A. Clean and Jerk 4x3@70%.
B. 2 sets: Back Squat 5-8@75%, rest 20sec, 8 bulgarian split squat/side, rest 20sec, front step-up 15/side, rest 3mins.
C. Group Metcon


POWERLIFTING TEAM

DAY 1
A. Squat 5x6 @ 70%
B. Stiff leg deadlift 2-3x12
C. Barbell Chinese row 3x12

DAY 2
A. Bench Press 5x6 @ 70%
B. Close grip bench 3x5@70-75%
C. 3 sets: 12 pec flies + 20 cable back flies + 12 seated Db shoulder press
OR Group Metcon

DAY 3
A. Deadlift 5x5@70%
B. 2-count Pause Squat 3x6-8@60%
C. Pendlay Row 3x12

DAY 4
A. 3-count pause bench press 3x6
B. Pause 1" above chest bench 3x6
C. 3 sets: 12 barbell skullcrushers + 12 bicep curls + 20 cable "W"s


WEIGHTLIFTING TEAM

Monday
A. Snatch 3x3 every 2mins @ 60-65%, 3x1 EMOM @ 70-75%
B. Tall Jerk 5x3
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 2@85%, 6x1 every 45sec @ 80%

Tuesday
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
C. Group Metcon

Thursday
A. Snatch 4x1@90-95%
B. Clean and Jerk 4x1@90-95%
C. Front Squat 4x4@80%
D. Heavy DB Holds, 2x40-60sec, rest 90sec

Fri/Saturday
A. OH Squat, build to a tough double.
B. 3 sets: bulgarian split squat 8/side + Crossover Step-up 15reps/side + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

 

 

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