WARM-UP

2-3mins @ 70%, row, run, skip or bike, then: 2-3 rounds of: 15 bootstrap squats + 10-25 scapular push-ups + 10-15 cossacks per side

 

 

GROUP CONDITIONING

Monday
5 rounds for time: 10 burpees + 15 wall ball + 30 double unders. 15 min cut-off

 

Tuesday
5min amrap: 6 strict chin-ups + 10 heavy ball slams. rest 3mins. 6min amrap: 6 push-ups + 10 KB swings

Wednesday
15min for quality: 5 TGU/side + L-sit hold 20-30sec (bar or paralettes) + 5 tire flips + ring support hold 20-40sec

Thursday
7 sets: 7 heavy thrusters + AMRAP burpees in 30sec. rest 90sec. 

Friday
FBOMB: A. Find single arm DB press 6-8RM/side. Record results for left and right. B. Row 4min. rest 2. Airdyne 4min. rest 2. 4min of man makers. rest 2min. 4min shuttles with 1 burpee every 10m.

Saturday
3 sets: 60sec rope slams, 60sec toe to bar, 60sec, box jumps (step-down), 60sec chinese plank

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 3. B. 2-3 sets, minimal rest: Barbell Row with 2sec pause at top. 12reps + 10-15 back flys with band. C. Group Metcon

Workout 2
A, Shoulder Press, build to a tough set of 5 B. 3 sets alternating: Seated DB shoulder press 3x6-10reps + 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. 2-3 sets, alternating: 3 reps back squat at about 90% of today's top weight + external rotations with band 15/side (slow tempo) C. Group Metcon

Workout 4
A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict cin-ups 5-8reps with 5sec lowering phase + 15 side step-ups/side. B. 2-3 sets: max handstand hold against wall for shoulder endurance. C. Group Metcon

 

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