WARM-UP

2-3mins @ 70%: bike, skip, row or run, then 2-3 rounds of: 30sec bear crawl + 10-20 froggers + 10-20 no money drill https://youtu.be/ATK4BtUyI18?t=4m5s

 

GROUP CONDITIONING

Monday
Open Gym 11am-12:30

Tuesday
A. 3 sets: 30sec on, 60sec off: alternating waves, claps, simultanious waves, assault bike

Wednesday
Part A: 10 sets (10min) Row 40sec, rest 20sec. --rest 2min-- Part B: 10min AMRAP: 4 shuttles + 4 burpees

Thursday
4 sets: 15 chin-ups (strict) + 25 push-ups + 40 goblet squats. 16min cut-off

Friday
FBOMB FRIDAY!

Saturday
A. 60sec max tire flips. B. Row 250m for time. C. Farmers Carry, 3 tough sets of 3 gym lengths/1.5 laps

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. 2-3 sets, alternating: Back Squat with 3sec pause just above parallel, 3-5reps @ 85% of today's top weight + Wide Grip Pull-ups C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 5 B. 3 sets, Paused Bench Press (2-3sec) 3-5reps @ 85% of today's top weight + back flys with band 10-15reps. C. Group Metcon

Workout 3
A. 3 sets: 12 cossacks per side (goblet squat style) + Single Leg RDL 12 reps + Bulgarian Split Squat 12/side + side plank 45-60sec/side. B. 2-3 sets: 10-15 "W's" with bands C. Group Metcon

Workout 4
A. 5 sets, rest 30-60sec between exercises: max HSPU + 30-50 single leg skips per side + Hollow Body Hold 30-45sec. B. 2-3 sets:ring support hold 30sec, rest 20sec + knee to elbow 10 strict reps. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat to max
B. Bench Press to max
 

Workout 2
A. Mobility & Recovery: 2-3 sets: 3min bike/row @ 70% + 3min/side super squat hip mobility drill + 20 shoulder pass thrus + 10 cossacks/side + 20 snow angel pull a parts + 2min/side quad stretch + 20 boot strap squats
B. Optional Group Metcon
 

Workout 3
A. Deadlift to max
B. 2 sets, rest 60sec: 6-8 low box Bulgarian SS + max tempo ring rows
C. Group Metcon
 

Workout 4
A. 14 mins: odd minutes 5 thrusters, even minutes 2-5 muscle-ups for quality.
B. 2 sets: 10-15 back flys + 10-15 'Y's" + 10-25 "W"s
C. Group Metcon
 

Workout 5
A. 3 sets: 10 barbell walking lunges/leg + 3 TGU/arm + 30sec handstand hold OR 30sec AMRAP HSPU
B. Group Metcon

 

 

TRAINING-COMPETITION

Workout 1
A. Clean and Jerk, build to max. B. Front Squat 3x1.1.1, rest 15sec inside cluster. rest 3min between sets. C. Group Metcon

Workout 2
PART A: 3 sets, aalternating A1. Front Rack Bulgarian split squats: 20/side (sorry), rest 60sec, A2. Max HPSU, rest 60-90sec. PART B: 3xmax HSPU + 60sec weighted front plank, rest as needed. C. Group Metcon

Workout 3
A. Mobility & Recovery: 2-3 sets: 3min bike/row @ 70% + 20 groiners + 20 shoulder pass throughs + 10 cossacks/side + 20 snow angel pull aparts + 20 inch worms + 20 boot strapper squats B. Group Metcon

Workout 4
A. max muscle-ups in 12mins. B. Push Press, in 6mins, build to a tough set of 3. C. 2-3sets, using 60% of your best shoulder press. Max shoulder press, immediately followed by max push press. Rest 90sec. D. Group Metcon

Workout 5
A. Snatch Work Part 1:2 sets: 3 snatch pick-up + 3 hang muscle snatch + 3 tall snatch + 3 jumping snatch pull. B Snatch Work Part 2: 5 sets: 2 high hang snatch + 2 full snatch. Rest 2min between sets. C. Back Squat, build to 2RM for the day. D. 3 sets: 10 RDL with 4sec lowering phase + 20-25 poliquin step-up + 10-15 "Y's" with the band + 10-15 "W's"


 

POWERLIFTING TEAM

DAY 1
A. Front Squat 4x4-6@60-65% (of squat max)
B. Bench Press 4x6@75%, rest 90sec
C. 3 sets: 10 heavy walking lunges/leg + 10 DB row/side
OR Group Metcon
 

DAY 2
A. Push Press 4x5, rest 60-90sec
B. 2" Deficit Deadlift 4x6@65%, rest 90sec
C. Incline DB press 4x10
D. Barbell row 4x10
 

DAY 3
A. Pause Squat 4x4@70-75%
B. Close Grip Bench Press 4x6@65%, rest 90sec
C. Pull-ups 25reps total (as few sets as possible, try for fewer sets than last week)
 

DAY 4
A. Deadlift 4x6@65%
B. Tempo Bench (4sec lowering) 4x6@65%
C. 3 sets: 12 GHR + 12 tate presses + 12 BB curls
OR Group Metcon

WEIGHTLIFTING STREAM

Monday
A. High hang snatch 6x2
B. Front Squat 3x8
C. Snatch Pull 4x4

Tuesday
A. Tall Jerk 5x5
B. Push Press 3x6-8
C. Shouler Press 2x6-8
D. Group Metcon

Thursday
A. Hang Muscle Snatch 4x4
B. High Hang Clean (or from block) 4x3
C. Back Squat 4x6-8@70%
D. Clean Pull 4x4

Friday/Sat
A. 3 sets: Bulgarian Spit Squat 8/8 + seated DB press 10-15 + hand stand hold vs wall (30-60sec) + "W's" 10-15
B. 3 sets: single leg RDL 10/10 + GH raise 10reps + weighted front plank 45sec
C. Group Metcon

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