Halloween is here!

WARM-UP

2-3mins @ 70%: run, skip, row or bike, then: 2-3 rounds of: reverse grip shoulder pass throughs + 10 paused goblet squats (squeeze glutes!) + 12 Turkish get-up sit-ups/side (focus on shoulder position/stability)

 

GROUP CONDITIONING

Monday
6 sets: 30sec battlign ropes, 30sec rest, 30sec assaulk bike, 30sec rest, 30sec 30sec L-sit, 30sec rest

Tuesday
In teams of two, with one person working at a time, complete the following, in any order/combination: 50 chin-ups + 100 push-ups + 150 box jumps (step down)

Wednesday
5 sets: 30sec shuttles, 30sec rest, 30sec burpees, 30sec rest, 30sec row, 90sec rest. Score your reps/cals.

Thursday
15mins for quality: 10 sandbag squats + 10 HSPU + 8 tire flips +20-30sec L-sit

Friday
FBOMB FRIDAY!

Saturday
Part A: 5x100m row. Rest 45-60sec between sets. For max POWER! Part B. For time: 20-15-10-5 box jumps + wall ball

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 8. 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 3RM B. 2-3 sets alternating: shoulder press 1-2 reps at today's top weight + 2-4 chin-ups with 4sec lowering phase. Rest 45-60sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. 3 sets of 4-5 reps: tempo squats [6sec lowering phase] @ 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

 

General-Training

Workout 1
A. Deadlift 5x5@77.5%
B. Chin ups 3x5 (weighted), 1xAMRAP (bodyweight)
C. Group Metcon

Workouts 2
A. 2 sets of 12 cable back flies
B. Bench Press 1x3@85%, 2x6-8@75%, 1xAMRAP@75%
C. Group Metcon

Workout 3
A. 3sec pause squat 4x4-5@67.5%
B. RDL 3x10
C. Crossover Step up 2x20/20

Workout 4
A. 3 sets, alternating: 10 standing DB press + 10 skin the cat
B. Ab rollouts 3x8
C. Group Metcon

Workout 5
A. 4 sets for quality: 8-10 sandbag or slam ball OHP + 8-10 DB or KB Chinese Rows + 20-30sec ring support hold
B. Weighted front plank 2x45-60sec
C. Group Metcon

 

Training-Competition

WOrkout 1
A. Tempo Back Squat 4x6-8 [40x1], no rest, band external rotations 10-15reps, rest 30sec B. 3 sets: Sand Bag Squats 10-15reps, rest 15sec, weighted hip thrusts 10reps, rest 45-60sec. C. Group Metcon

Workout 2
A1. Bench Press 4x4-6 with 3sec lowering phase, rest 60-90sec A2. Chin-ups with 3sec hold at top 3-5reps, rest 60-90sec B1. Chinese Row 3x10reps with 1sec pause at top, rest 45sec B2. "Y" presses 10-15reps, rest 45sec. C. Group Metcon

Workout 3
A. Clean and Jerk. 4x2@80% B. DL. 3x8 @ 65% with controlled lowering phase. C. Split Stance Deadlift 3x10/side + GH Raise 8reps

Workout 4
A1. Tempo Front Squat [40x1] 3x6-8reps (try to add 5-10lbs from last week), rest 60sec, A2. Tempo Chin-ups [4sec lowering], 3x4-8reps, rest 2mins. B. Group Metcon
 

Powerlifting Team

DAY 1
A. 3sec lowering Goblet Squat (3sec pause in bottom) 3x8
B. Squat 4x5, 1xAMRAP (stop 1-2 reps shy of failure) @ 73%
C. Stiff leg deadlift 2-3x10
D. Single arm landmine row 3x10/10
 

DAY 2
A. Bench Press 4x5, 1xAMRAP (stop 1-2 reps shy of failure) @ 73%
B. Incline DB Bench Press 3x10-12
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@73%
C. 3sec Pause Squat 3x6
D. DB or KB Chinese row 3x10

DAY 4
A. Cable "Y"s 2x10
B. 3cnt pause bench press 3x5
C. DB bench press 3x10
D. 3 sets: 12 skullcrushers + 12 bicep curls + 15 cable "W"s + 6-8 chin ups
OR Group Metcon

 

Weightlifting Stream

Monday
A. 2 high hang snatch + 1 hang (from just above knee) snatch. 4 sets @ 70-75%
B. Back Squat 8,6,4,8
C. Clean Pull 3x5@85%

Tuesday
A. 4 sets: 12 single leg RDL + 10 bulgarian split squat + 10 single arm half-kneeling band row with 5 sec pause + 10-15 landmine press
B. front plank on rings 3x30-60sec
C. Group Metcon

Thursday
A. Snatch every 2mins. 5x3@70%
B. Clean + 3 Jerk. 5 sets @ 70-80%, every 2min
C. Front Squat 3x4-6@75-80%
D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Friday/Saturday
A. 2sets: Back Flys 10-15reps + trap-3 raise with band 10-15reps.
B1. Bench Press 8,6,4,8
B2. Ring Rows, max reps with 2sec pause @ top
C. Group Metcon

 

 

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