WARM-UP

2-3mins @ 70%: skip, row, bike or run, then 2-3 sets of: 2-3 rounds of: 8-15 ring rows with 3sec pause at top + groin-hamstring flow 60sec + 15 RDL empty bar

 

GROUP CONDITIONING 

Monday
15mins amrap: 15 doublers + 10 ball slams

Tuesday
7 rounds for time: 12 DB Hang Power Clean + 8 push press + 12 box jumps

Wednesday
10 rounds of 4 shuttles and 2 burpees; then Row 1000m; then 40cals on assault bike. 20 minute cut-off

Thursday
A. Your choice! 500m row or 0.5mile Assault bike for time. B. 10 mins for quality: 6 tire flips or sand bag over the shoulder + 6 wall walks + 20-30sec L-sit Hold

Friday
FBOMB FRIDAY!

Saturday
A. Battling Ropes: 5x20sec on, 40sec rest, relay style. B. Partner workout: in team of two, completing 4 rounds each: 400m row + 20 KB swings

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. 2-3 sets, 10-15 sandbag squats with 2sec pause in bottom + Chinese Plank 45sec (weighted if possible) C. Group Metcon

Workout 2
A. 4 sets alternating: bench press 3reps, 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: 6-8 bulgarian split squats/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: 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 3@93%, 2x3@87%
B. Chin ups 3RM (weighted) 3xAMRAP (bodyweight)
C. Group Metcon

Workouts 2
A. 2 sets of 15 cable "W"s
B. Bench Press 1@97%, 3x2@90%
C. Group Metcon

Workout 3
A. Back Squat 1@95%, 33@85%
B. RDL 3x5
C. Front Step up 2x20/20

Workout 4
A. 3 sets, alternating: 5-8 press + 3 heavy TGU/side + 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 heavy chainsaw rows
B. Weighted front plank 2x90sec
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Tempo Back Squat 4x2-4 [40x1], no rest, band external rotations 10-15reps, rest 30sec B. 3 sets: Paused back squats 3x3 (3sec pause) as heavy as possible! C. Group Metcon

Workout 2
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

Workout 3
A1. Front Squat 3x4-6reps, rest 60sec, A2. Wide Grip Tempo Pull-ups [4sec lowering], 3x4-8reps, rest 2mins. B. Group Metcon

Workout 4
A. shoulder press 10x2 EMOM as heavy as possible. B1. Bent-over Row with supinated grip 8 reps, rest 30sec, B2. max ring rows with 3sec pause at top, rest 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. 

 

 

POWERLIFTING TEAM

DAY 1
A. 3sec lowering Goblet Squat 3x6-8
B. Squat 1@95%, 2x2@90%, 1x5@85%
C. Pause Deadlift 3x4@75-80%
D. Single arm landmine row 3x8/8

DAY 2
A. Bench Press sets of 1-2 @ 95% (20min clock after warm ups, complete as many quality sets as possible, do not exceed last week's total sets)
B. Close Grip Bench 3x2@85-88%
C. 3 sets: 10 pec flies + 20 cable back flies + 10 lateral raises
OR Group Metcon

DAY 3
A. Glute Side Shuffles 3xfatigue
A. Deadlift 3@93%, 2x3@85%
C. 1¼ squat 3x3
D. DB or KB Chinese row 3x8

DAY 4
A. Cable "W"s 2x15
B. 2cnt pause bench press 3x3 (ramping)
C. DB bench press 3x8
C. 3 sets: 10 skullcrushers + 10 bicep curls + 20 cable "W"s + 3-5 weighted chin ups
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don't drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 2 more sets.
B. Front Squat 3x4-6
C. Paused Front Squat 2x5 with 4sec pause
D. Cross-Over Step-up 2x20/side

Workout 2
A. Jerk from rack. 5x2@80%
B. Push Press 3x4-6 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from block 3x3@75%
B. Clean from Block. Build to a tough triple, then 2x4@90% of that.
C. Back Squat 4x4-6, leave 2 reps in the tank
D. Bulgarian SS 2x10/side

Workout 4
A. 3 Paused OH Squat. Build to a max, then 2 sets @ 85-90% of that.
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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