WARM-UP

2-3min@70%: skip, row, run or bike, then 2-3 sets of: 15 bootstrap squats + 10-25 scapular push-ups + 10-15 cossacks per side (ideally, weighted)

 

GROUP CONDITIONING

Monday
A. battling ropes. 20sec on, 40sec off (set 1: double wave. set 2: alternating wave. set 3: snakes. Set 4: power slams. Set 5: claps. Set 6: altnerating wave. Set 7: double wave). Rest 3-4mins B. 2 sets at 100% effort: 60sec assault bike (for cals), 30sec rest, 60sec burpees, 30sec rest, 60sec shuttles, rest 30sec. 

Tuesday
Every minute on the minute for 15mins: minute 1: Row 15/10cals, minute 2: 15 ball slams, minute 3: 15 box jumps (step down)

Wednesday
"Beach Muscles" Partner Workout. 22min AMRAP: Each partner completes: 4 strict chin-ups (palms toward you) + 6 strict toe to bar + 8 push-ups + 12 goblet squats. *comp athletes add 4 ring dips after the toe to bar

Thursday
18mins for quality: 15 sandbag squats + 3-6 wall walks +6 tire flips + 20-30sec L-sit

Friday
FBOMB FRIDAY!

Saturday
5 rounds for time with 15min cut-off: 10/10 renegade rows + 15 DB Front Squat + 20 push-ups + 30 double unders

 

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 1RM B. 3 sets alternating: single arm bottoms up KB press/side + cable "Y's" + 6-10 chin-ups with 3sec pause at top. Rest 45-60sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. 3 sets of 8 -15reps, sandbag squats (as heavy as possible) C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: max wide grip pull-ups. min 2: L-Sit on paralettes. Min 3. max HSPU. B. Weighted superman hold 2-3 sets of 40sec, rest 60sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift 5x3@82.5%
B. Chin ups 5/4/3/2 (weighted)
C. Group Metcon

Workouts 2
A. 2 sets of 12 cable "Y"s
B. Bench Press 1x3@90%, 3x5@80%
C. Group Metcon

Workout 3
A. 3sec pause squat 4x2-4@72.5%
B. RDL 3x8
C. Crossover Step up 2x20/20

Workout 4
A. 3 sets, alternating: 8-10 landmine press + 10 skin the cat
B. Ab rollouts 3x10
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 2x60sec
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A1. Bench Press 8@75%, 6@80%, 4@85%, 8@75%, 6@80% A2. Chin-ups with 3sec hold at top 5x3-5reps, rest 60-90sec B1. Landmine Rows 2-3 sets of 8 with 1sec pause at top + B2. "Y" presses 10-15reps, rest 45sec. C. Group Metcon

Workout 2
A. Clean and Jerk. 6x1@85% B. DL. 4x6 @ 70% with controlled lowering phase. C. Split Stance Deadlift 3x10/side + GH Raise 8reps

Workout 3
A1. Tempo Front Squat [40x1] 3x4-6reps (try to add 5-10lbs from last week), rest 60sec, A2. Wide Grip Tempo Pull-ups [4sec lowering], 3x4-8reps, rest 2mins. B. Group Metcon

Workout 4
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

 

POWERLIFTING TEAM

DAY 1
A. 3sec lowering Goblet Squat (3sec pause in bottom) 3x10
B. Squat 4x5, 1xAMRAP @ 80%
C. Stiff leg deadlift 3x8
D. Single arm landmine row 3x8/8

DAY 2
A. Bench Press 4x5, 1xAMRAP @ 80%
B. Incline DB Bench Press 3x8-10
C. 3 sets: 10 pec flies + 20 cable back flies + 10 lateral raises
OR Group Metcon

DAY 3
A. Glute Star 3x10
B. Deadlift 5x5@80%
C. 3sec Pause Squat 3x4
C. DB or KB Chinese row 3x8-10

DAY 4
A. Cable "Y"s 2x12
B. 3cnt pause bench press 3x3
C. DB bench press 3x8-10
D. 3 sets: 10 skullcrushers + 10 bicep curls + 20 cable "W"s + 4-6 weighted chin ups
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks: 3x3 @ 75-80%
B. Tempo Back Squat [5sec lowering phase] 3x3@75-80%
C. Paused Back Squat. 2x5@70%
D. Snatch Pick-up Drill 2x5@max snatch weight
E. band external rotations 3x10-15reps/side

Workout 2
A. 3 sets: 10 single leg RDL + 6 bulgarian split squat + 10-14 single arm DB rows/side with 1sec pause @ top + seated DB press 8-12 reps
B. 2 sets: barbell rows 10reps + front plank on rings 30-60sec + Chinese Plank 30-60sec
C. Group Metcon

Workout 3
A. Snatch. 2 hang snatch + 1 snatch. 4 sets @ 70-80%
B. 1 clean + 3 jerk. 4 sets @ 80%
C. OH Squat. 3x5reps with 5 sec pause @ top and @ bottom. *focus on shoulder position
D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Workout 4
A. 2sets: Back Flys 10-15reps + 10 "A's"
B. Bench Press 3x4-6
C. DB Floor Press 2x8-12reps
D. Group Metcon

 

 

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