WARM-UP
2-3mins @ 70%: bike, row, skip or run, then 2-3 rounds of: 15-20 shoulder pass throughs + 15 groiners/side + 10 squats with band around knees.

 

GROUP CONDITIONING

Monday
Part A: 12 sets (6min) Row 20sec, rest 10sec. --rest 2min-- Part B: 6min AMRAP: 5 wall ball + 5 burpees

Tuesday
4 sets: 30 wall ball + 15 chin-ups + 10cals row or assault bike as fast as possible. Rest 3min between sets.

Wednesday
3 sets: 60sec AMRAP heavy thrusters. 2min rest. 60sec: assault bike, 2min rest.

Thursday
12 sets (14mins): 60sec intervals of: 3 burpees + 5 ball slams. rest 10sec

Friday
FBOMB FRIDAY!!

Saturday
14mins for quality: 20 side step-up per side (bodyweight) + 20 seated DB press + 20 goblet squats + 60 double unders

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. 2-3 sets, altnernating: Back Squat with 3sec pause just above paralell, 3reps @ 75-85% of today's top weight + Chin-ups 2-4reps with 5sec lowering phase C. Group Metcon

Workout 2
A. Bench Press. build to 1RM B. 3 sets, Paused Bench Press (2-3sec) 2reps @ 85-90% of today's top weight + back flys with band 10-15reps. C. Group Metcon

Workout 3
A. 3 sets: 12 cossacks per side (goblet squat style) + Single Leg RDL 12 reps + Bulgarian Split Squat 12/side + side plank 45-60sec/side. B. 2-3 sets: 10-15 "W's" with bands C. Group Metcon

Workout 4
A. 5 sets, rest 30-60sec between exercises: max HSPU + 30-50 single leg skips per side + 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. Back Squat 80%x2x5, 85%x3x4, rest 90-120sec
B. Front plank on rings 2x30-45sec
C. Group Metcon
 

Workout 2
A. Bench Press 80%x5, 85%x4, 88%x2x3, 80%x5-8, rest 90-120sec
B. DB Row 2x15
C. 5min muscle up practice or 5min AMRAP MU
D. Group Metcon
 

Workout 3
A. Deadlift 3-5x1@90%, rest as needed + 1x5-8@80%
B. 3 sets, rest 60sec: 8 single leg barbell RDL (use low boxes if needed) + 3-5 tempo chin ups (3sec lowering)
C. Group Metcon
 

Workout 4
A. Pause Front Squat 3RM (take 3-5 sets to work up to it)
B. 5 sets: 3 push press + 6 pull-ups, rest 60sec
C. Accumulate 200 DU in as few sets as possible
 

Workout 5
A. 4 sets for quality: 20-30 heavy KB swing + walking lunges 12/side + 10 parallette swing throughs
B. 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 Hang snatch + 2 Snatch. 4 sets. Starting at 70-75%, then build. C. Back Squat, 4x2-4@85%. D. Group Metcon

Workout 2
A. on an 12min clock, do as many quality, unbroken sets as you can: 4-8 pull-ups + 4-6 HSPU B. on a 5min clock, do as many quality sets as possible: 4-6 ring rows + 5-8 push-ups. C. 2 sets: 10-15 W's". D Group Metcon

Workout 3
A. Deadlifts 3x3 @ 85%. B. 2-3 sets alternating: split deadlift 10/side + single leg RDL 10reps + hip thrusts 10reps. C. Group Metcon

Workout 4
A. Skill Work: 16 mins: odd minutes 4 hang power cleans, even minutes 2-5 muscle-ups for quality. B. Back cuircit: 2-3 sets: 10-15reps back flys + 10-15 'A's" + 10-20 external rotations C. Group Metcon

Workout 5
A. Clean and Jerk, build to a max double. B. 2 sets: Front Squat 6-8reps@75%, rest 20sec, 10 bulgarian split squat/side, rest 20sec, front step-up 20/side, rest 3mins. C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Pause above parallel squat 3@75%, 3x2@75-80%
B. Pause Deadlift (pause 1" off floor, 2 count) 3x3@75-80%
C. DB Chainsaw row 3x8
 

DAY 2
A. 2cnt pause bench press 3x3 (same weight as last week, shouldn't be too hard)
B. DB incline bench 3x8
C. 2 sets: 10 rolling tricep extensions + 10 bicep curls + 15 cable external rotations/side
 

DAY 3
A. Squat 3-6x1-2@95%, rest as needed
B. Deadlift 95%x3x1
C. Meadow's row 3x6
 

DAY 4
A. 1cnt pause Bench Press 3-6x1-2@95%, rest as needed
B. Close grip bench 3x2@85-87%
C. 2 sets: 10 front raises + 8 pull-ups

 

 

WEIGHTLIFTING STREAM

Monday
A. Snatch. 2x1@90%, 2x1@95%, 2x1@90%
B. Tall Jerk 2x5 at a tough weight
C. Jerk 4x3@80%
D. Back Squat, as many quality sets of 1-2reps @ 90% in 14mins

Tuesday
A. Tall Clean: 3x5
B. Clean from block OR hang clacn, to a quick 3RM for the day
C. Group Metcon

Thursday
A. Snatch. 2x1@90%. 2x2-3@85%
B. Clean and Jerk build to a max double
C. Front Squat 6x2 @ 85% every 2min
D. Front Squat with Pause Just Above Paralell 2x3 (2sec pause)

Friday/Saturday
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Drop Snatch. 6x1
C. 2 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

 

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