WARM-UP

2-3mins @ 70%: bike, skip, run or row, then 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms

 

GROUP CONDITIONING


MONDAY
TESTING: Fran or Modified Fran (21-15-9 on Thrusters, 15-12-9 for Burpees)

TUESDAY
Option A: Make-up day for this week's testing workouts. Option B: 8min AMRAP: 30 double unders + 20 ball slams + 10 box jumps (step down)

WEDNESDAY
TESTING: "Circuit City" 3 rounds: 60sec at each station. rest 2mins between rounds: WB, BJ, Burpees, Row

THURSDAY
Option A: Make-up day for this week's testing workouts. Option B: 10mins of: 15sec L-Sit Hold + 30sec hanstand hold against wall + row 200m @ 85%.

FRIDAY
FBOMB FRIDAY IS BACK!

SATURDAY
Option A: Make-up day for this week's testing workouts. Option B: 12min AMRAP: 2x10m farms walk with plates (pinch grip) + 10 ring rows + 10 box jumps

 

FOUNDATIONS

WORKOUT 1
A. Back Squat, build to a tough set of 5
B. 2-3 sets, altnernating: Back Squat with 3sec pause just above paralell, 5reps @ 70-80% of today's top weight + Chin-ups 2-4reps with 5sec lowering phase
C. Group Metcon

WORKOUT 2
A. Bench Press. build to a tough set of 3
B. 3 sets, Paused Bench Press (2-3sec) 3reps @ 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.
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 + 60sec double under practice + 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 65%x6, 70%x6, 75%x6, 80%x2x5, rest 90-120sec
B. Single leg side plank 2x30-45sec/side
C. Group Metcon

Workout 2
A. Bench Press 60%x6, 70%x6, 80%x5, 82%x2x4, rest 90sec
B. DB Row 3x12
C. 5min muscle up practice or 5min AMRAP MU
D. Group Metcon

Workout 3
A. Deadlift 80%x6x2 every 90sec
B. 3 sets, rest 60sec: 10 single leg RDL + 4-8 tempo chin ups (3sec lowering)
C. Group Metcon

Workout 4
A. 4 sets: 4 paused front squats (2sec pause, try to beat last week's weight) + 4-6 weighted chin-ups
B. 4 sets, rest 60sec: 4 push press + 4 pull-ups
C. walking lunges: 50 steps/leg (as few sets as possible, try for fewer sets than last week)

Workout 5
A. 3 sets for quality: 18/18/18 side+front+crossover step ups (do all left leg then all right leg) + max tempo ring rows + 8-10 toes to bar
B. Accumulate 150 DU in as few sets as possible
C. Group Metcon

 

TRAINING-COMPETITION

WORKOUT 1
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 workout
PART B: Group Metcon

WORKOUT 2
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

WORKOUT 3
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: 1 Hang snatch + 2 Snatch. 5 sets @ 75% every 90sec.
C. Back Squat, 4x4-6@80%. D. Group Metcon

WORKOUT 4
A. Deadlifts 3x6 @ 75%.
B. 2-3 sets alternating: split deadlift 10/side + single leg RDL 10reps + hip thrusts 10reps.
C. Group Metcon

WORKOUT 5
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

 

POWERLIFTING TEAM

DAY 1
A. Squat sets of 3 @ 85% (20min clock after warm ups, complete as many quality sets as possible)
B. Pause Deadlift (pause 1" off floor, 2 count) 3x6@65-70%
C. Meadow's row 3x10

DAY 2
A. Bench Press sets of 3 @ 85% (20min clock after warm ups, complete as many quality sets as possible)
B. Close grip bench 3x3-5@80%
C. 3 sets: 12 front raises + 8-12 pull-ups
OR Group Metcon

DAY 3
A. Deadlift 4x3@85%
B. Pause above parallel squat 3x4@65-70%
C. DB Chainsaw row 3x12

DAY 4
A. 2cnt pause bench press 3x5 (ramping)
B. DB incline bench 3x12
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%, 2x2@ 70-75%, 2@80% 2x1@85% 2x1@90% 2x2@85%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 12x1-2reps@85% every 90sec (but take more time if needed

 

TUESDAY
A. 2 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean 3x3
C. Clean Pick-up Drill 2x4@100%
D. Group Metcon

 

THURSDAY
A. Snatch. Build to a 3RM
B. Clean and Jerk 2x2 @ 80%, 2x1@85% 3x1@90%,
C. Front Squat 3x3
D. Front Squat with Pause Just Above Paralell 2x4 (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 + 1 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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