WARM-UP

2-3mins @ 70%: run, skip, row or bike, then 2-3 rounds of: 30sec bear crawl + 10-20 froggers + 10-20 no money drill https://youtu.be/ATK4BtUyI18?t=4m5s

 

GROUP CONDITIONING

MONDAY
4 sets: 30sec AMRAP heavy thrusters. 60sec rest. 30sec AMRAP pull-ups. 60sec rest. 30sec AMRAP: assault bike, 2min rest.

TUESDAY
Part A = 7mins: 5x60sec intervals of: 3 burpees + 4 shuttles. rest 30sec between intervals. Part B = 7mins: row 20sec. rest 10sec. Rest 2min between part A and B.

WEDNESDAY
12mins for quality: 20 front step-up per side (bodyweight) + 20 seated DB press + 20 goblet squats + max push-ups

THURSDAY
A. Battling ropes: 30sec on, 60sec off: alternating waves, claps, snakes, claps, alternating waves. B. 3 sets: row 250m all out. rest 2-3min between sets

FRIDAY
FBOMB FRIDAY!

SATURDAY
A. Torsion control drill 2x20/side (done together... the coach will count them out) B. 2-3mins single arm KB swing practice. C. 10min amrap: 1-arm KB swings 10/10 + 1.5 laps per side single arm farmers walk + split stance wall ball 8/8 + single leg skips 25/25

 

FOUNDATIONS

WORKOUT 1

A. Deadlift build to a tough set of 8. B. 2-3sets, 5 deadlifts @ 85-90% of today's top weight + single arm DB Row 10-12reps. C. Group Metcon

WORKOUT 2

A, Shoulder Press, build to a tough set of 8 B. 3 sets alternating: shoulder press 4-6reps at 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 8. B. 3 sets of 4-6reps: back squat with 2sec pause just abov paralell @ 90% 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 75%x5, 80%x3x5, 83%x3, 80%x5, rest 90-120sec
B. Front plank on rings 2x30-45sec
C. Group Metcon

WORKOUT 2
A. Bench Press 60%x6, 70%x5, 80%x5, 85%x3x3, rest 90sec
B. DB Row 3x10
C. Group Metcon

WORKOUT 3
A. Deadlift 85%x7x1 EMOM + 1x6-8@75%
B. 3 sets, rest 60sec: 6-8 low box Bulgarian SS + max tempo ring rows
C. Group Metcon

WORKOUT 4
A. 5 sets: 3 paused front squats (2sec pause, try to beat last week's weight) + 3 weighted chin-ups
B. 10min EMOM even min: 3-5 push press, odd min: 3-5 pull-ups
C. walking lunges: 60 steps/leg (as few sets as possible)

WORKOUT 5
A. 3 sets for quality: 20/20/20 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 L-sit hold + 6-10 handstand shoulder touches/side
C. Group Metcon
 

 

TRAINING-COMPETITION

WORKOUT 1
A. Skill Work: 16 mins: odd minutes 3 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 2
A. Clean and Jerk 4x2@85%, 2x3@75% B. 2 sets: Front Squat 3-5reps@80%, rest 20sec, 8 bulgarian split squat/side, rest 20sec, front step-up 20/side, rest 3mins. C. Group Metcon

WORKOUT 3
PART A: 4 sets, atlernating: A1. Tempo Front Squat 4-6 with 5sec lowering phase, rest 60sec, A2. Max HPSU, rest 90sec. *try to beat last front squat workoutout PART B: Group Metcon

WORKOUT 4
A. Mobility & Recovery: 2-3 sets: 3min bike/row @ 70% + 20 groiners + 20 shoulder pass throughs + 10 cossacks/side + 20 vertical band pull aparts + 20 inch worms + 20 boot strapper squats B. Group Metcon

WORKOUT 5
A. 20 muscle-ups for time with 12min cut-off. B. 3x2-4 every 2min. C. 3 sets, using 60% of your best shoulder press. Max shoulder press, immediately followed by max push press. D. Group Metcon

 

 

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. Pause Deadlift (pause 1" off floor, 2 count) 3x5@70-75%
C. Meadow's row 3x8

DAY 2
A. 1cnt pause Bench Press sets of 2-3 @ 85-90% (20min clock after warm ups, complete as many quality sets as possible, do not exceed last weeks total sets)
B. Close grip bench 3x3@82-85%
C. 3 sets: 12 front raises + 8-12 pull-ups
OR Group Metcon

DAY 3
A. Deadlift 3x3@87-90%
B. Pause above parallel squat 3x3@70-75%
C. DB Chainsaw row 3x10

DAY 4
A. 2cnt pause bench press 3x4 (ramping)
B. DB incline bench 3x10
C. 3 sets: 10 rolling tricep extensions + 10 bicep curls + 15 cable external rotations/side
OR Group Metcon

 

WEIGHTLIFTING STREAM

MONDAY
A. Snatch, every 2mins: 2 @60-65%, 2x3@ 70-75%, 3x2-2@80%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 4x3@70%
D. Back Squat, build to a tough set of  of 3

TUESDAY
A. 2 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean 3x2 @ 70-75%
C. Clean Pick-up Drill 2x3@90%
D. Group Metcon

THURSDAY
A. Snatch. Build to a 2RM
B. Clean and Jerk 2x1 @ 80%, 2x1@85% 2x1@90%, 2x1@90-95%
C. Front Squat 3x2
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 + 2 OH Squat with 3sec pause in bottom. 3 tough sets.
C. 3 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

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