WARM-UP

2-3mins @ 70%: run, skip, bike or row, then: 2-3 rounds of: 60sec founder hold + 60sec per side pallof press hold + 8 paused goblet squats (4sec pause)
 

GROUP CONDITIONING

Monday
Closed

Tuesday
6 rounds (17min time-cap): split stance wall ball (8 per side) + 1-arm KB swing 10/side (ensure proper bracing & anyone with a history of back problems and/or who can't pass the torsion control test yet, do 20 standard KB swings) + row/bike 10cals

Wednesday
TESTING: "Circuit City" 3 rounds: 60sec at each station. rest 2mins between rounds: WB, BJ, Burpees, Row. Compare to: Nov 7 2015, Dec 15 2015, Jan 4 2016, Mar 16, 2016

Thursday
15mins for quality: 2 laps of gym sandbag walk + 6 wall walks + max chin-ups + 20sec assault bike as hard as possible.

Friday
FBOMB FRIDAY

Saturday
HAPPY NEW YEAR!
20min AMRAP: 60 Double Unders (or 180 singles) + 40 KB Swings + 20 goblet squats + 10 strict chin-ups

 

FOUNDATIONS

Workout 1
A. Tempo Deadlift, 3x5 with 5sec lowering phase at 85% of your 5RM. B. Landmine row 3x10/10 per side. C. Group Metcon

Workout 2
A, Shoulder Press, build to a tough set of 3, then drop 5% and do 2x3 at that weight. B. 2 sets alternating: single arm bottoms up KB press/side + 6-10 chin-ups with 3sec pause at top. Rest 45sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. 3 sets of 2-3reps: 1 1/4 back squats at today's top weight. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: narrow grip chin-ups 3 tough reps, minute 2: 6 reps bulgarian split squat right leg, minute 3: bulgarian split squat left leg. B. 2 sets: single leg calf raises 2x10-15/side. no rest C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Glute Star 2x10
B. Goblet or sandbag walking lunges 4x10/10
C. Goblet Crossover Step up 3x10/10
D. Group Metcon

Workouts 2
A. Press, 3 sets: 4 strict press then max push press (use around a 5RM weight)
B. 3 sets, alternating: 8-10 DB shoulder press + 8-10 DB rows
C. Group Metcon

Workout 3
A. Front Rack Bulgarian SS 3x12/12
B. Split Leg RDL 3x10/10
C. Ab rollouts 3x10
D. Group Metcon

Workout 4
A. 5 sets for quality: 5-8 MU transtion attempts (or 1-3 MU) + 10 seated DB Z press + 45-60sec hollow body hold
B. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Back Squat 1 RM. B. Bench Press 1RM. C. (optional, if time) Group Metcon

Workout 2
A. 20 muscle-ups for time (10-min cut-off) B. 6 sets: front lever hold: 10-20sec, rest as needed. C Group Metcon D. 2 sets (if time): 10-15 'Y' presses + 10-15 ab wheel roll outs

Workout 3
A. Hang Snatch 6x2 @ 75%, rest 60sec. B. OH Squat, build to 3RM in 10mins. C. Group Metcon

Workout 4
A. Front Squat 3RM. B. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 3x10 (3sec lowering)
B. Pause Back Squat 4x6@65%
C. Front Squat 3x5 ramping
C. Heavy KB swings 5min: 30sec on, 30sec off

DAY 2
A. Overhead Press (sandbag or slam ball) 3x8
B. Bench Press 4x8@70%
C. TGU 4x4 (hard)

DAY 3
A. Glute Star 3x10
B. Deadlift from blocks 5x5@75%
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 5x5@75%
C. Chin ups (weighted) 3x5-8
D. Ab rollouts 3x8

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3@75%, 2@80%, 2@85%, 1@90%, 2@85%, 2@80%
B. Front Squat 6@70%, 6@80%, 3@85%, 1@90%, 2x2-4@85%
C. Pause Front Squat 2x2 with 5sec pause

Workout 2
A. Jerk from rack. 5x3@85%
B. Push Press 6x2 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%
B. Clean & Jerk. 3@70%, 2@75%, 2x2@80%, 2x1@85%
C. Tempo Squat [50x2] lowering phase 6x3

Workout 4
A. Paused OH Squat (pause at top and bottom). 4x3 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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