WARM-UP

2-3mins @ 70%: bike, row, skip or run, then: 2-3 rounds of: 60sec founder hold + 60sec per side pallof press hold + 8 paused goblet squats (4sec pause)

 

GROUP CONDITIONING

Monday
7 min clock: 2 DB thrusters + 2 toe to bar; 4 thrustesr, 4 toe to bar; 6 thrusters, 6 toe to bar, 8/8, 10/10, 12/12... as far as you can

Tuesday
You choose! Pick one.
-2k row time trial
-Assault Bike 100cals for time

Wednesday
In teams of 2, divide the total work any way you want (doesn't have to be in order): 50 pull-ups + 100 push-ups + 150cals row

Thursday
18mins for quality: Turkish Get-ups Sit-ups 10 per side + Bent-over DB row 10/side + 25sec ring support hold + 15 sandbag or goblet squats + single arm farmers walk 40m/side

Friday
FBOMB FRIDAY!

Saturday
Every 5mins for 4 sets: 300m run + 20 KB Swings + 15 burpees.

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 5. B. 2 sets: Split Stance Deadlift 8-10 reps @ 45-65% of today's top weight. + Chinese Rows with KBs or DBs 8-12reps with 1sec pause at top. C. Group Metcon

Workout 2
A. Shoulder Press, build to a 8RM B. 2-3 sets alternating: shoulder press 5-8 reps at today's top weight + 5-8 chin-ups. Rest 45-60sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. 3 sets of 4 reps: tempo squats [5sec lowering phase] @ 85% of today's weight C. Group Metcon

Workout 4
A. 10mins: 3 chin-ups EMOM. B. 2-3 sets: bent-over barbell row (with palms up) 8-10 with 2sec pause at top, no rest, back flys 10-15reps, rest 90sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Push Press 90%x1, 70%x6, 92.5%x1, 75%x6, 95%x1, 80%x6+
B. Single arm DB row 2-3x10
C. Group Metcon

Workouts 2
A. 3sec lowering Goblet Squat (3sec pause in bottom) 4x4
B. Front Squat 75%x3, 75%x5, 80%x3, 80%x5, 85%x3, 85%x5
C. Bulgarian SS 3x6/6

Workout 3
A. 3 sets, rest 60sec: 10 bench press (BB or DB) + 4-6 pullups OR 2 rope climb
B. Sandbag over-the-shoulders 4x6-8
C. Group Metcon

Workout 4
A. 3 sets, alternating: 10 Deadbugs + 10 Sandbag Squats + 10/10 single leg RDL
B. 3x40m sand bag carry (as heavy as possible)
C. Group Metcon

Workout 5
A. 4 sets for quality: 5 HSPU + 3/3 TGU + 10 t2b
B. GHR 3x10
C. Group Metcon
 

TRAINING-COMPETITION

Workout 1
A. 2x OH Band Stretch 40sec/side + Standing Trap-3 Raise with Band, 10-15/side with slow tempo. B. 15min amrap (for quality): 5-8 unbroken chest to bar pull-ups + 5-8 HSPU + 6 tough HP Cleans. C. Group Metcon

Workout 2
A. Back Squat 4x1 @ 90%. If feels good, go for a double on the last set. B. Sand Bag Squats 2x12-20, rest 90sec between sets. C. Group Metcon

Workout 3
A. OH Mobility Prep (6min amrap) 10-15 trap-3 raise lift/side (standing, use a light band from low to high) + 10-15 mini-band arm lifts + pvc shoulder pulses 10-20 with each grip. B. Split Jerk to a heavy set of 4. C. Push Press 2xamrap @ 55% of today's top jerk. D. Sand Bag Press 2-3 sets of 8-12reps E. Group Metcon

Workout 4
A. Front Squat, build to a 1RM. B. Snatch 4x3@75% C. Paused Front Squat [2sec] 3x3 @ 85% of today's top weight. D. 2 sets: Weighted Cross-over Step-ups 2x10/10 + 100m sand bag carry + L-Sit 30sec

Workout 5
A. Deadlift 3x8@70%. B. 2-3 sets: Split Stance Deadlift 3x12/side with controlled lowering phase + 10 GH raise + Chinese Rows 10reps. C. Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. 3 Power Snatch + 3 OH Squats. 3 sets.
B. Clean, up to a tough set of 3
C. Group Metcon

Tuesday
A. Front Squat 2x4-6, beat what you did last week.
B. 2 sets, alternating: OH walking lunges 7/side + GH raise 8reps
C. Snatch Pulls 2x5 with 4sec lowering phase.
D. 1 set: chinese plank 45-60sec + weighted front plank 45-60sec

Thursday
A. Jerk to a tough set of 4 in minimal sets.
B. Bench Press 2x2-4
C. 2 sets: max HSPU + max L-Sit + 5 heavy TGU/side
D. 2 sets: back flys 10-20reps + scarecrows 10-20reps + half kneeling trap-3 raise 10-20reps.

Friday/Sat
A. 1 tough set: 2 paused Back Squat + 2-5 back squat
B. 2 sets: all exercises on R side, then all on L side. 12 bulgarian split squats + 15 front step-up + 15 side step-up + 15 "curtsy" step-up + 30-45sec single leg side plank (active leg down)
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. 3sec lowering Goblet Squat (3sec pause in bottom) 4x4
B. Front Squat 75%x3, 75%x5, 80%x3, 80%x5, 85%x3, 85%x5
C. Bulgarian SS 3x6/6

DAY 2
A. Bench Press 90%x1, 70%x6, 92.5%x1, 75%x6, 95%x1, 80%x6+
B. DB Bench Press 3x10
C. DB Chinese Row 3x10/10
OR Group Metcon

DAY 3
A. 3sec lowering Goblet Squat (3sec pause in bottom) 4x4
B. Glute Star 2x8
C. Deadlift 1@87.5%, 6@70%, 1@90%, 6@75%, 1@92.5%, 80%x6-10
D. Goblet Walking Lunges 3x12/12
E. GHR 3x10

DAY 4
A. Bench Press 70%x6x6, 60-90sec rest
B. DB Incline Press 3x10
C. Chin ups 4x4
OR Group Metcon

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