WARM-UPS

2-3mins @ 70%: skip, row, jump or run, then 2-3 sets of: 2-3 rounds of: glute stars with mini bands (to fatigue) + 15reps of wall-facing 'squat therapy squats' with 4sec lowering phase + 45-60sec of hanging from the bar (keep abs tight) 

 

GROUP CONDITIONING

Monday
In teams of 2, complete as many rounds as possible in 15mins of: 20 KB swings to chin level + 10 burpees + 200m row. Only one team member can work at a time. Alternate at any point.

Tuesday
5 rounds for time: 40 double unders + 20 wall ball

Wednesday
6 sets: 30sec battling ropes, 30sec rest. 30sec max chin-ups, 30sec rest, 30sec max burpees, 30sec rest

Thursday
15mins: renegade rows 10/10 + 1.5 laps (3 gym lengths) heavy farmers walk + 15 sandbag squats + 10 toe to bar

Friday
FBOMB FRIDAY

Saturday
FEATS OF STRENGTH!! A. Pinch Grip Farmers walk for distnace. B. keg ground to overhead. max in 45sec. C. 5-min GRIND: 5 burpee box jumps + 10 ball slams

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. 2-3 sets, alternating: 5sec paused back squat 3 reps at 85-90% of today's top weight + max ring rows C. Group Metcon

Workout 2
A. Warm-up your bench press, then, 3 sets alternating: bench press 8reps, rest 30sec, ring rows, max reps, rest 30sec, 10-15 band back flies, rest 90sec. B. Group Metcon

Workout 3
A. 5 sets, rest 45sec between exercises: max strict chin-ups (L-Chin-ups if possible!, aim for a minimum of 4 per set) + 20-30secsec ring support hold. B.3 sets: poliquin step-ups 15-25reps + side plank 45-60sec/side 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 5x3@80%
B. Strict pull ups 3x3 (weighted), 1xAMRAP (bodyweight)
C. Group Metcon

Workouts 2
A. 2 sets of 12 cable "Y"s
B. Bench Press 1x3@87.5%, 2x5@77.5%, 1xAMRAP@77.5%
C. Group Metcon

Workout 3
A. 3sec pause squat 4x3-5@70%
B. RDL 3x8
C. Front Step up 2x20/20

Workout 4
A. 3 sets, alternating: 10 landmine press + 5 heavy TGU/side
B. Ab rollouts 3x8-10
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
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.
*try to beat last week's weight/reps
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 2
A. Hang Snatch 5x3@75%. rest 90sec.
B1. Bulgarian Split Squats 3x10/side, rest 60sec,
B2. Straight Leg RDL 3x10 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 3
A. 4 sets: front lever hold: 10-20sec + 10 "Y" presses.
B 15mins EMOM. Min 1: max TEMPO HSPU (3sec lowering phase). Min 2: max unbroken Pull-ups (min of 10). Min 3: 30sec weighted front plank.
C. 3 sets: 60sec pallof holds/side + Max Ring Support Hold
D. 6min amrap: 5 ring rows with feet on bench + 5 push-ups.

Workout 4
A. Tempo Back Squat 4x6-8 [40x1], no rest, band external rotations 10-15reps, rest 30sec (try to beat last week's weight/reps)
B. 3 sets: Sand Bag Squats 12-15reps, rest 15sec, weighted hip thrusts 10reps, rest 45-60sec.
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. 3sec lowering Goblet Squat (3sec pause in bottom) 3x8
B. Squat 4x5, 1xAMRAP @ 77%
C. Stiff leg deadlift 3x8
D. Single arm landmine row 3x10/10

DAY 2
A. Bench Press 4x5, 1xAMRAP @ 77%
B. Incline DB Bench Press 3x10
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@77%
C. 3sec Pause Squat 3x5
C. DB or KB Chinese row 3x10

DAY 4
A. Cable "Y"s 2x10
B. 3cnt pause bench press 3x4
C. DB bench press 3x10
D. 3 sets: 10 skull crushers + 10 bicep curls + 15 cable "W"s + 6-8 weighted chin ups
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks: 4x4 @ 70-75%
B. Tempo Back Squat [5sec lowering phase] 4x5@70-75%
C. Snatch pull 2x5@80%
D. band external rotations 3x10-15reps/side

Workout 2
A. 4 sets: 12 single leg RDL + 10 bulgarian split squat + 10 single arm half-kneeling band row with 5 sec pause + 10-15 landmine press
B. front plank on rings 3x30-60sec
C. Group Metcon

Workout 3
A. Snatch every 2mins. 5x3@75%
B. Clean + Jerk. 5x2 @ 75-85%, every 2min
C. 2 Paused Front Squat + 2 front squat. 5 sets
D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Workout 4
A. 2sets: Back Flys 10-15reps + trap-3 raise with band 10-15reps.
B1. Bench Press 6,4,2,6
B2. Ring Rows, max reps with 2sec pause @ top
C. Group Metcon

 

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