WARM-UP

2-3mins @ 70%: skip, row, bike or run, then: 2-3 rounds of: 2-3 rounds of: bird dog 12/side + torsion control drill 20-30 touches per side (slow tempo) + "W's" with band 10-15reps, slow tempo

 

GROUP CONDITIONING

Monday
"Free Style Fran" Complete 45 reps of thrusters and pull-ups, partitioning the reps any way you'd like. OR, for a modified Burpee Fran, complete: 45 thrusters and 32 burpees.

Tuesday
A. 14mins amrap: 1 lap single arm farmers walk per arm + 45sec Chinese Plank + 15 sand bag squats or goblet squats

Wednesday
In teams of 2, with only one person working at time, complete 6 rounds each: 10 burpees + 12 shuttles.

Thursday
A. Your choice! 500m row or 0.5mile Assault bike for time. B. 10 mins for quality: 6 tire flips + 8 sand bag over the shoulders + 20-30sec L-sit Hold

Friday
FBOMB FRIDAY!

Saturday
A. Partner workout, teams of 2 in a relay format: 5 sets each: 15 wall ball + 200m run  

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 3. 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 5RM B. 2-3 sets alternating: shoulder press 3-4 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 3. B. 3 sets of 3 reps: tempo squats [6sec lowering phase] @ 80% 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 85%x3, 90%x2, 95%x1, 90%x3, 95%x2, 1RM
B. Single Arm Landmine row 3x8/8
C. Group Metcon

Workouts 2
A. 3sec lowering Goblet Squat (3sec pause in bottom) 3x5
B. Front Squat 80%x5, 82.5%x4, 85%x3, 87.5%x2, 92.5%x1, 97.5%x1, 1RM
C. Bulgarian SS 3x6/6

Workout 3
A. 4 sets, alternating: 8-10 DB Incline Bench + 3-6 pullups (weighted if possible) OR 2-3 rope climbs
B. Sandbag over-the-shoulders 4x8
C. Group Metcon

Workout 4
A. 3 sets, alternating: 10 Deadbugs + 8-10 Sandbag Squats + 10/10 single leg RDL
B. 3x30m sand bag carry (as heavy as possible)
C. Group Metcon

Workout 5
A. 4 sets for quality: 5-7 HSPU + 10/10 renegade rows + 20-30sec L-sit hold
B. DB RDLs 3x15
C. Group Metcon

 

Training-Competition

Workout 1
A. 2 sets: 5 glute stars/side + 12 paused goblet squats B. Clean and Jerk. 4x2 @ 80-85%. C Group Metcon

Workout 2
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 5. C. Push Press 2xamrap @ 65% of today's top jerk. D. Sand Bag Press 2-3 sets of 8-12reps E. Group Metcon

Workout 3
A. Front Squat 3x3@85% B. Snatch 5x2@80% C. Paused Front Squat [3sec] 3x4. D. 2 sets: Weighted Cross-over Step-ups 2x10/10 + 100m sand bag carry + L-Sit 30sec

Workout 4
A. Deadlift 3x6@75%. B. 2-3 sets: Split Stance Deadlift 3x12/side with controlled lowering phase + 10 GH raise + Chinese Rows 10reps. C. Group Metcon

 

Powerlifting Team

DAY 1
A. 3sec lowering Goblet Squat (3sec pause in bottom) 3x5
B. Front Squat 80%x5, 82.5%x4, 85%x3, 87.5%x2, 92.5%x1, 97.5%x1, 1RM
C. Bulgarian SS 3x6/6

DAY 2
A. Bench Press 85%x3, 90%x2, 95%x1, 90%x3, 95%x2, 1RM
B. DB Bench Press 3x10
C. Single arm landmine row 4x8/8
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
B. Bench Press 5x5@75-80%
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 4x4-6 @ 80%
C. Above parallel paused squat 2x6 [3sec pause]
D. Deadlift 3x4-6 *leave a couple reps in the tank

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] 4x2-4 @ 85%
C. Group Metcon

Thursday
A. 6 sets: 2 Snatch from block + 1 paused OH Squat
B. 4 sets: 2 clean + 1 front Squat + 1 jerk
C. 4 sets: 4-6 front squats @ 80%
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. 3 sets: DB shoulder Press 8-12 + max ring rows
C. Group Metcon

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