WARM-UP

2-3mins @ 70%: skip, row, bike or run, then: 2-3 rounds of: 30sec bear crawl + 10-20 froggers (sit up into an up-right deep squat with your arms overhead in between each rep) + 10-20 no money drill https://youtu.be/ATK4BtUyI18?t=4m5s1

 

GROUP CONDITIONING

Monday
For time: 30 box jumps (step down) + 15 pull-ups + 30 DB Thrusters (40/25) + 30 cals rowing + 30 KB swings + 15 toe to bar + 30cals assault bike

Tuesday
5 rounds for time: 10 knee to elbow + 10 burpees + 10 box jumps (step down)

Wednesday
10min amrap: 4 pull-ups + 8 push-ups + 12 goblet squats

Thursday
15mins: farmers walk (1 lap of gym) + TGU Sit-ups 12/side + 6 tire flips + weighted cossacks 12/side

Friday
FBOMB FRIDAY!

Saturday
6 rounds for time (15min cut-off): 1 lap pinch grip farmers walk + 15 KB swings to chin + split stance wall ball 10/10

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. 2-3 sets, alternating: 5sec paused back squat 3 reps at 90% of today's top weight + max ring rows C. Group Metcon

Workout 2
A. Bench Press. 1RM B. 2-3 sets, Tempo Bench Press (4sec lowering phase) 2-4 @ 90% of today's top weight. C. Group Metcon

Workout 3
A. 5 sets, rest 30sec between exercises: max strict chin-ups (L-Chin-ups if possible!, aim for a minimum of 4 per set) + max push-ups + 20-30secsec ring support hold + Hollow Body Hold 30-45sec. B.side plank 2x45-60sec/side C. Group Metcon

Workout 4
A. 3 sets: Single Arm Landmine Row 10-15/side + RDL with 4sec lowering phase 12 reps (use straps if needed) + weighted front plank 45sec. B. 2 sets: Cross-over Step-ups 15/15 C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift 5x5@75%
B. Strict pull-ups 3xAMRAP
C. Group Metcon

Workouts 2
A. 2 sets of 12 cable back flies
B. Bench Press 1x3@82.5%, 3x8@70%
C. Group Metcon

Workout 3
A. 3sec pause squat 4x5
B. RDL 3x10
C. Front Step up 2x20/20

Workout 4
A. 3 sets, alternating: 10 standing DB press + 5 heavy TGU/side
B. Ab rollouts 3x6-8
C. Group Metcon

Workout 5
A. 4 sets for quality: 10 landmine row + 10 landmine press + 10 renegade row
B. Weighted front plank 2x45sec
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A1. Tempo Front Squat [40x1] 3x6-8reps, rest 60sec, A2. Tempo Chin-ups [4sec lowering], 3x4-8reps, rest 2mins. B. Group Metcon

Workout 2
A1. 4-6 shoulder press + immediately go into max push press, rest 30sec, A2. Bent-over Row with supinated grip, rest 30sec, max ring rows with 3sec pause at top, rest 90sec. B. (if time permits) 2-3 sets: 8-12reps bottoms up KB press + single arm DB row 8-12 reps with 1sec pause at top. C. Group Metcon

Workout 3
A. Hang Snatch 4x4@70%, B1. Bulgarian Split Squats 3x8/side, rest 60sec, B2. Straight Leg RDL 3x10 reps with 4sec lowering phase, rest 60sec. C. Group Metcon D1. Poliquin Step-ups 3x20-30/side, no rest, D2. GH Raise 3x8-10reps, no rest.

Workout 4
A. 15mins EMOM. Min 1: max HSPU. Min 2: max unbroken Pull-ups (min of 10). Min 3: 30sec weighted front plank. B. 2 sets: 60sec pallof holds/side. C. 4 sets: Ring Support Hold 20sec, rest rest 30sec, Front Lever Hold 20sec, rest 30sec . D. 3 sets: max push-ups + 10-15 "Y" presses. 

 

POWERLIFTING TEAM

DAY 1
A. 3sec lowering Goblet Squat (3sec pause in bottom) 3x5
B. Squat 4x5, 1xAMRAP (stop 1-2 reps shy of failure) @ 70%
C. Stiff leg deadlift 2-3x12
D. Single arm landmine row 3x12/12

DAY 2
A. Bench Press 4x5, 1xAMRAP (stop 1-2 reps shy of failure) @ 70%
B. Incline DB Bench Press 3x12
C. 3 sets: 12 pec flies + 15 cable back flies + 12 lateral raises
OR Group Metcon

DAY 3
A. Glute Star 3x10
B. Deadlift 5x5@70%
C. 3sec Pause Squat 3x6-8
D. DB Chinese row 3x12 (2sec pause at top)

DAY 4
A. 3cnt pause bench press 3x6
B. DB bench press 3x12
C. 3 sets: 12 skullcrushers + 12 bicep curls + 15 cable "W"s + 8-10 chin ups
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch: High Hang. 3x4 @ 60-65%
B. Back Squat 3x3@85%
C. Above Paralell paused squat 1x4 @ 75%
D. Snatch Pull 2x5@70%

Tuesday
A. 2 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 10/side + single leg RDL 12 reps. rest as needed
B. Tempo Bench Press [4sec lowering phase] 3x3 @ 80-85%
C. Group Metcon

Thursday
A. Snatch 6x2 EMOM @ 70%
B. Clean & Jerk 5x1 EMOM @ 75%
C. Front Squat 2x6@75%
D. 3 sets: max l-sit + paralette swing throughs 5-10 + back flys 10-20 + 1/2 kneeling trap-3 raise 10-20 reps + band external rotations 10-20/side

Friday/Saturday
A. 4 sets: Landmine Press 6-10reps + Max Chin-ups [4sec lowering phase]
B. 2-3 sets: 60sec front plank (weighted) + 45-60sec Chinese plank.
C. Group Metcon

 

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