WARM-UP

2-3mins @ 70%: skip, run, row or bike, then 2-3 rounds of: 2-3 rounds of: 30-60sec single leg RDL hold + overhead band pull-aparts 10-20reps with slow tempo + 10-20 table top bridges with 2sec pause at top

 

GROUP CONDITIONING

Monday
8 sets for total reps: 30sec DB thrusters (45/35), 30sec rest, 30sec burpees, 30sec rest

Tuesday
Row 500m, rest 3min, 400m, rest 2.5min, 300m, rest 2min, 200m, rest 1min 100m. Your score is your total time.

Wednesday
20min amrap: 3 pull-ups + 6 push-ups + 12 bodyweight squats + 15 KB swings

Thursday
7mins: single arm farmers walk 1.5 laps/side + 3-6 wall walks rest 2min, 7mins: 10 heavy sandbag squats + max chin-ups

Friday
FBOMB FRIDAY!

Saturday
Team Workout (relay style). 6 sets each. rotate each round: 15 ball slams + 150m row

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 3. B. 2 sets: tempo deadlift (5sec lowering phase) 6 reps @ 60% of top weight. + landmine row 10/10 per side. C. Group Metcon

Workout 2
A, Shoulder Press, 3 hard sets of 8 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 3. 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 on GHD machine, 2-3 sets of 40sec, rest 60sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift 3@90%, 2x3@85%
B. Chin ups 2x3 (weighted) 2xAMRAP (bodyweight)
C. Group Metcon

Workouts 2
A. 2 sets of 12 cable "W"s
B. Bench Press 1@95%, 3x5@85%, 75%xAMRAP
C. Group Metcon

Workout 3
A. Back Squat 1@90%, 2x5@85%, 5@80%
B. RDL 3x6
C. Crossover Step up 2x20/20

Workout 4
A. 3 sets, alternating: 6-8 press + 10 skin the cat + max tempo ring rows
B. Ab rollouts 3x10
C. Group Metcon

Workout 5
A. 3-4 sets for quality: 10 sandbag pause squats + 8-10 sandbag or slam ball over-the-shoulders + 8 single arm DB Rows
B. Weighted front plank 2x90sec
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
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 2
A1. 5x2-4 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

Workout 3
A. Snatch build to a 2RM for the day. B. Clean and Jerk 5x2@80% C1. Bulgarian Split Squats 3x12/side, rest 60sec, C2. Straight Leg RDL 3x12 reps with 4sec lowering phase, rest 60sec. D1. Poliquin Step-ups 3x20-30/side, no rest, D2. GH Raise 3x8-10reps, no rest.

Workout 4
A. AMRAP Muscle-ups in 5mins OR technique practice. B. 4 sets: front lever hold: 10-20sec + 10 "Y" presses. C 12mins EMOM. Min 1: max TEMPO HSPU (3sec lowering phase). Min 2: max unbroken Pull-ups (min of 10). D. Group Metcon E. 3 sets: 10-15 ab wheel roll outs

 

POWERLIFTING TEAM

DAY 1
A. 3sec lowering Goblet Squat 3x8
B. Squat 3x3@90%
C. Pause Deadlift (pause 1" off floor) 3x5@70%
D. Single arm landmine row 3x8/8

DAY 2
A. Bench Press sets of 2-3 @ 90% (20min clock after warm ups, complete as many quality sets as possible, do not exceed last weeks total sets)
B. Close Grip bench 3x3@82-85%
C. 3 sets: 12 pec flies + 20 cable back flies + 12 lateral raises
OR Group Metcon

DAY 3
A. Glute Side Shuffles 3xfatigue
B. Deadlift 3x3@87-90%
C. 1¼ squat 3x3
D. DB or KB Chinese row 3x8

DAY 4
A. Cable "W"s 2x10
B. 2cnt pause bench press 3x4 (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: 3x3 @ 85%
B. 3 sets: 3 Tempo Back Squat [5sec lowering phase] + 2 Normal Back Squat @75-85%
C. OH Squat 2x5 reps with 5sec pause @ top and @ bottom *focus on being upright and on shoulder position
D. 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: 12 single leg RDL + 10 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. 10x1 EMOM @ 75-85%
B. clean and jerk. 3x3@70-80%
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 6x2 @ 85-90%
C. 2 sets: DB Floor Press 8-12reps + half kneeling trap-3 raise
D. Group Metcon

 

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