WARM-UP

2-3mins @ 70%, skip, run, bike or row, then: 2-3 sets of: 10-15 reps kneeling lean backs + 10-20 wall slides (facing the wall) + modified downward dog stretch 20-30reps

 

GROUP CONDITIONING

Monday
5 rounds for time: 10 push-ups + 20 goblet squats + 30 KB swings

Tuesday
5 sets: 40sec battling ropes, rest 20sec, 40sec assult bike, 20sec rest, 40sec man makers, 20sec rest

Wednesday
In teams of 2, with one partner finishing a round before the next partner starts. Complete 5 rounds each. 250m row + 15 ball slams

Thursday
18mins for quality: 1 lap of the gym heavy farmers walk + 4-6 wall walks + 25 shoulder touches/torsion control drill/side

Friday
FBOMB Friday!

Saturday
2 rounds for time (18min cut-off): 24 box jumps + 24 push-ups + 24 double unders + 24 cals row + 24 KB swings + 24 renegage rows (12/side) 

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. 2-3 sets, 3 reps, 1 1/4 back squats @ 80% of today's top weight C. Group Metcon

Workout 2
A. 4 sets alternating: bench press 2reps, 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: Front Step-up 8-10reps/side *with 3sec lowering phase*, 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: Seated Dumbbell press. 7-10reps + RDL with 4sec lowering phase 12 reps (use straps if needed) + Monster Plank! 20-30sec. B. Weighted cossack squats 2x12/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Band Side Shuffles 3 sets to fatigue
B. Bulgarian SS 4x12/12
C. Goblet Front Step up 3x10/10
D. Group Metcon

Workouts 2
A. Press, 3 sets: 5 strict press then max push press (use around a 6RM weight)
B. 2-3 sets, alternating: 10 DB Bench Press + 12 cable back flies
C. Group Metcon

Workout 3
A. Walking Lunges 3x15/15
B. Single leg RDL 3x10/10
C. Ab rollouts 2x10
D. Group Metcon

Workout 4
A. MU practice 8min
B. 3 sets, alternating: 3 rope climbs + 10 renegade rows + 45-60sec hollow body hold
C. Group Metcon

Workout 5
A. 3 sets for quality: 8-10 tire flips + 8-10 renegade rows/side + 8-10 parallette swing throughs
B. 2 sets: 15-30sec ring support hold
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A1. Front Squat 4x2-3reps, rest 60sec, A2. Wide Grip Pull-ups, 4x2-4reps, rest 2mins. B. Group Metcon

Workout 2
A. shoulder press. Build to a 1RM. B1. Bent-over Row with supinated grip 3x6 reps with 1sec pause at top, rest 60-90sec C. Group Metcon D. (if time permits) 2-3 sets: 8-12reps bottoms up KB press + single arm DB row 8-12 reps with 1sec pause at top. 

Workout 3
A. Snatch 2@75%, 1@80%, 1@85%, 1@90%. 1@95%. If feels good, build to a max. If not, 2x1@90% B. Clean and Jerk, 2@75%, 2@80%, 2x2@85%. C1. Bulgarian Split Squats 3x8/side, rest 60sec, C2. Straight Leg RDL 3x8 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. 20 muscle-ups for time (10-min cut-off) B. 5 sets: front lever hold: 10-20sec + tempo HSPU (3sec lowering phase) C Group Metcon D. 3 sets (if time): 10-15 'Y' presses + 10-15 ab wheel roll outs

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 4x10 (3sec lowering)
B. Pause Front Squat 3x6@60%
C. Heavy KB swings 5min: 30sec on, 30sec off
D. Ring Rows 3xMAX

DAY 2
A. Overhead Press (sandbag or slam ball) 3x10
B. DB Bench Press 4x10
C. TGU 3x5 (hard)

DAY 3
A. Glute Star 3x10
B. Deadlift from blocks 4x6@70%
C. Barbell Row 3x10
D. 3 sets, alternating: 10 skullcrushers + 10 curls + 10 pec flies

DAY 4
A. Cable "Y"s 3x15
B. Close Grip Bench 4x6@70%
C. Chin ups 4xMAX
D. Ab rollouts 3x8

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 4x1@75%, 2x2@80%, 2x2@85%
B. Front Squat. 5x2-4
C. Pause Front Squat 3x3 with 5sec pause

Workout 2
A. Jerk from rack. 5x2@85%
B. Push Press 5x3 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%, 2x2@75%, 2x2@80%
B. Clean from block. Build to a tough set of 2, then 2x3 @ 90% of that.
C. Tempo Squat [50x2] lowering phase 5x2-4
D. Clean Pulls 3x5

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x6 reps.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

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