WARM-UP

2-3mins @ 70%: skip, row, bike or run, then: 2-3 rounds of: 15-20 shoulder pass throughs + 15 groiners/side + 10 squats with band around knees

 

GROUP CONDITIONING

Monday
5 sets: 40sec KB swings, 20sec rest, 40sec wall ball, 20sec rest, 40sec, row, 20sec rest

Tuesday
6 rounds for time (15min cut-off): 5 DB Manmakers + 10 DB walking lunges/side (same DBs as for man makers) + 20 double unders

Wednesday
2 sets for reps: 2mins shuttles, 1min rest. 2min assault bike (for cals), 1min rest. 2min box jumps (step down), 1min rest

Thursday
15mins: 1.5 laps (3 gym lenghts) heavy famers walk + 20 front step-up/side + 10 heavy ball slams (or sandbag over the shoulder) + 3-6 wall walks

Friday
FBOMB FRIDAY!

Saturday
5 sets for time (18 min cut-ff): 30 arms only wall ball + Goblet Style Walking Lunges 15/15 + 60 double unders  

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 2-3 sets, 10-15 bandbag squats with 2sec pause in bottom + Chinese Plank 45sec (weighted if possible) C. Group Metcon

Workout 2
A. 3 sets alternating: bench press 5reps, rest 30sec, ring rows, max reps, rest 30sec, 10-15 band back flies, rest 90sec. B. Group Metcon

Workout 3
A. 3 sets, rest 45sec between exercises: 8-10 bulgarian split squats/side, rest 45sec, max strict chin-ups (L-Chin-ups if possible!, aim for a minimum of 4 per set), rest 45sec. B. 3 sets alternating: Poliquin Step-ups 15-25 reps/side + max strict pull-ups 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 1@90%, 3x3@85%
B. Chin ups 2x4 (weighted) 2xAMRAP (bodyweight)
C. Group Metcon

Workouts 2
A. 2 sets of 12 cable "W"s
B. Bench Press 1x1@92.5%, 3x5@85%, 3x5@75%
C. Group Metcon

Workout 3
A. Back Squat 3x3@85%
B. RDL 3x6
C. Front Step up 2x20/20

Workout 4
A. 3 sets, alternating: 8 barbell press + 3 heavy TGU/side
B. Ab rollouts 3x10
C. Group Metcon

Workout 5
A. 4 sets for quality: 10 landmine row + 10 landmine press + 10 renegade row
B. Weighted front plank 2x60sec
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Snatch 2x3@70%, 2x2@75%, 2x2@ 80@ 2x2 @ 85%,
B1. Bulgarian Split Squats 3x12/side, rest 60sec,
B2. Straight Leg RDL 3x12 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 2
A. AMRAP Muscle-ups in 5mins OR technique practice.
B. 4 sets: front lever hold: 10-20sec + 10 "Y" presses.
C 15mins EMOM. Min 1: max TEMPO HSPU (3sec lowering phase). Min 2: max unbroken Pull-ups (min of 10). Min 3: 30sec weighted Chinese plank.
D. 3 sets: max reps ab wheel roll outs + Max Ring Support Hold
E. 8min amrap: 5 ring rows with feet on bench + 5 push-ups.

Workout 3
A. Tempo Back Squat 4x4-6 [40x1], no rest, band external rotations 10-15reps, rest 30sec
B. 3 sets: Sand Bag Squats 12-15reps, rest 15sec, weighted hip thrusts 10reps, rest 45-60sec.
C. Group Metcon

Workout 4
A1. Bench Press 8@75%, 6@80%, 4@85%, 1-3@90%, max reps @ 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
(If needed based on time, do part B after the Group Metcon)

 

POWERLIFTING TEAM

DAY 1
A. 3sec lowering Goblet Squat 3x10
B. Squat 5x3@85%
C. Pause Deadlift (pause 1" off floor) 3x6@60%
D. Single arm landmine row 3x8/8

DAY 2
A. Bench Press sets of 3 @ 85% (20min clock after warm ups, complete as many quality sets as possible)
B. Close Grip bench (half handwith closer) 3x3-5@80%
C. 3 sets: 12 pec flies + 20 cable back flies + 12 lateral raises
OR Group Metcon

DAY 3
A. Glute Star 3x10
B. Deadlift 4x3@85%
C. 1¼ squat 3x4
D. DB or KB Chinese row 3x8

DAY 4
A. Cable "W"s 2x12
B. 2cnt pause bench press 3x5 (ramping)
C. DB bench press 3x8
D. 3 sets: 12 skullcrushers + 12 bicep curls + 20 cable "W"s + 3-5 weighted chin ups
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks: 3x4 @ 75-80%
B. 3 sets: 2 Tempo Back Squat [5sec lowering phase] + 2 Normal Back Squat @75-85%
C. Paused Back Squat. 1xmax quality reps @ 75%
D. OH Squat 2x5 reps with 5sec pause @ top and @ bottom *focus on being upright and on shoulder position
E. 2-3 sets: band back flys 8-12reps + band external rotations 10-15reps/side + "A's" 8-12 reps. Rest as needed

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

Workout 3
A. Snatch. 1 hang snatch + 1 snatch. 4 sets @ 75-85%
B. clean and jerk. 2x2@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. 1-2sets: ring rows with 2sec pause at top 6-10reps + Back Flys 10-15reps"
B. Bench Press 4x2-4
C. 2 sets: DB Floor Press 8-12reps + half kneeling trap-3 raise
D. Group Metcon

 

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