WARM-UP

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

 

GROUP CONDITIONING

Monday
4 sets: 30sec battling ropes, 60sec rest, 30sec assault bike sprint, 60sec rest, 30sec weighted plank, 60sec rest.

Tuesday
2 sets: In 4 mins: 500m row + 20 wall ball + max pull-ups in remaining time. 2min rest. 4mins: 20cals assault bike + 10 toe to bar + max burpees in remaining time

Wednesday
6 rounds for time (15min cut-off): 8 chin-ups + 10 HSPU + 8 toe to bar + 10 burpees

Thursday
A. Farmers Walk. 4 tough sets of 1 lap of the gym. B. 7mins for quality: 10 toe to bar with controlled tempo + 10 sandbag or goblet squats + 6-10 HSPU

Friday
FBOMB Friday!

Saturday
Sleds! A. 8x10m @ moderate weight. B. 2x100m as heavy as you can go without stopping. rest as needed.

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 2-3 sets, alternating: 4sec paused back squat 4 reps at today's top weight + max ring rows C. Group Metcon

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

Workout 3
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

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

 

TRAINING-GENERAL

Workout 1
A. Push Press 90%x3x3
B. Single arm DB row 2-3x10
C. Group Metcon

Workouts 2
A. 3sec lowering Goblet Squat (3sec pause in bottom) 3x5
B. Front Squat 80%x3, 85%x2, 90%x1, 82.5%x3, 87.5%x2, 92.5%x1, 85%x3, 90%x2, 95%x1
C. Bulgarian SS 3x6/6

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

Workout 4
A. 3 sets, alternating: 10 Bird Dogs + 8 Sandbag Squats + 12/12 goblet front step ups
B. 3x40m sand bag carry (as heavy as possible)
C. Group Metcon

Workout 5
A. 12min EMOM, min 1: 5-8 HSPU, min 2: 1-3 MU
B. GHR 3x10
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
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

Workout 2
A. 2 sets: chest to bar chin-up holds 30-45sec (hold top position of chin-up, as close to chest to bar as possible, with shoulder blades back and down - use band if necessary) B. 3 sets: 4-6 paused bench press, rest 90sce, 4-8 chest to bar strict chin-ups with 2sec pause at top. C. Group Metcon

Workout 3
A. Back Squat . If feels good, build to a 1RM, otherwise, 2x1@90%, 2x6@80%. B. Sand Bag Squats 2x12-20, rest 90sec between sets. C. Group Metcon

Workout 4
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 HSPU + 6 tough Power Cleans + row 200m. C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. 3sec lowering Goblet Squat (3sec pause in bottom) 3x5
B. Front Squat 80%x3, 85%x2, 90%x1, 82.5%x3, 87.5%x2, 92.5%x1, 85%x3, 90%x2, 95%x1
C. Bulgarian SS 3x6/6

DAY 2
A. Bench Press 90%x3x3
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) 3x5
B. Glute Star 3x10
D. Goblet Walking Lunges 3x12/12
E. DB RDLs 3x15

DAY 4
A. Bench Press 75%x3, 75%x5, 80%x3, 80%x5, 85%x3, 85%x5
B. DB Incline Press 3x8-10
C. Chin ups 3x3, 1x8-10
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch technique work: high hang + mid hand + from floor. 7 sets @ 60%.
B. Back Squat 3x4-6 @ 75%
C. Above parallel paused squat 3x5 [3sec pause]
D. Deadlift 2x6-8

Tuesday
A. 3 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 15/side + single leg RDL 12 reps. rest as needed
B. Tempo Bench Press [4sec lowering phase] 3x4-6
C. Group Metcon

Thursday
A. 3 sets: 3 Snatch from block + 3 OH Squat
B. 4 sets: 2 clean + 2 front Squat + 2 jerk
C. 5 sets: 1 paused squat [3sec] + 1-2 Back Squat
D. 3 sets: max l-sit + parallette swing throughs 5-10 + back flys 10-20 + 1/2 kneeling trap-3 raise 10-20 reps + band external rotations 10-20/side

Fri/Saturday
A. 4 sets: Landmine Press 6-10reps + Max Chin-ups [4sec lowering phase]
B. 3 sets: DB shoulder Press 8-12 + max ring rows
C. Group Metcon

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