WARM-UP

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

GROUP CONDITIONING

Monday
A. Battling ropes: 30sec on, 60sec off: alternating waves, claps, snakes, claps, alternating waves. B. 4 sets: row 200m all out. rest 2-3min between sets

Tuesday
14min amrap: 1-arm KB swings 12/12 + 1 lap pinch grip farmers walk + split stance wall ball 10/10 + 10 toe to bar

Wednesday
Part A: 12 sets (10min) Row 30sec, rest 20sec. --rest 2min-- Part B: 10min AMRAP: 4 shuttles + 6 wall ball

Thursday
3 sets: 20 chin-ups + 30 push-ups + 40 goblet squats. 14min cut-off

Friday
FBOMB Fridays!!

Saturday
A. 4 sets: 60sec AMRAP heavy thrusters. 2min rest. B. 2 sets: 90sec: assault bike, 3min rest.

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 5. 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 5 B. 3 sets alternating: shoulder press 2-4 reps 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 5. B. 3 sets of 2-4reps: back squat with 2sec pause just abov paralell @ 85% 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 86-88%x5x4, rest 90-120sec
B. Front plank on rings 2x45sec
C. Group Metcon
 

Workout 2
A. Bench Press 85%x2x4, 90%x3x3, rest 90-120sec
B. Tempo Bench (3sec lowering) 75%x2-3x4, rest 90sec
C. Group Metcon

Workout 3
A. Deadlift 85%x3x3, rest as needed
B. 3 sets, rest 60sec: 6-8 single leg barbell RDL (use low boxes if needed) + 4-6 tempo pull ups (3sec lowering)
C. Group Metcon

Workout 4
A. Front Squat 85%x4x5
B. Push Press 4x3 (ramping), rest 60-90sec
C. Chin-ups (weighted if possible) 5x4, rest 60sec
D. 5-10min muscle up practice

Workout 5
A. 3 sets: 10 barbell walking lunges/leg + 10 renegade rows/side + 10 t2b
B. 12min EMOM, even min: 8 thrusters + max DU in remaining time, odd min: rest
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
PART A: 4 sets, alternating: A1. Front Squat 2-3reps, rest 60sec, A2. Max HPSU, rest 90-120sec. PART B: Group Metcon

Workout 2
A. max muscle-ups in 12mins. B. Push Press, in 6mins, buidl to a tough set of 3. C. 2-33sets, using 60% of your best shoulder press. Max shoulder press, immediately followed by max push press. Rest 90sec. D. Group Metcon

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

Workout 4
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: 4x2 Snatch @ 80%. Build if it feels good, but no misses. C. Back Squat, 5x2-4@85%. D. 3 sets: 10 RDL with 4sec lowering phase + 20-25 poliquin step-up + 10-15 "Y's" with the band + 10-15 "W's"

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: 10-15 back flys + 6-12 push-ups. C Group Metcon

 

POWERLIFTING TEAM

DAY 1
NOTES: use this day to practice commands
A. Squat 83%x2x2, 88-90%x1-2x1
B. Deadlift 85%x1
C. Competition pause bench (2count roughly) 90%x1, 85%x2
 

DAY 2
NOTES: use this day to practice commands
A. Squat 80%x1, 75%x2
B. Competition pause bench (2count roughly) 85%x1, 80%x3

DAY 3
Wendy workout!
A. 30-45min of easy mobility
B. Max chats

DAY 4
MEET!

 

WEIGHTLIFTING STREAM

Monday
A. Snatch 1@85%, 1@90%, 1@95%, 1@90%, 1@95%, 1@95-100%
B. Back Squat. Build to a tough set of 3, then 6x1@95% of today's top weight

Tuesday
A. Clean from Block. 5x1 EMOM @ 75%
B. Jerk from Rack: build to a tough set of 3, then 4x1 at that weight
C. Group Metcon

Thursday
A. Clean and Jerk to a heavy single, then 3x1@90% of that weight.
B. Paused Front Squat, 3x2, tough sets.
C. 3 heavy sets: 6 clean pick-up

Friday
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Hang Snatch 3x3@75%
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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