WARM-UPS

2-3mins @ 70%: bike, skip, row or run, then: 2-3 rounds of: 15-20 shoulder pass throughs + 15 groiners/side + 10 squats with band around knees

 

GROUP CONDITIONING

Monday
A. 5 sets (15.5min): in 90sec, complete 15 heavy thrusters then AMRAP pull-ups. rest 2min rest.

Tuesday
5 sets (15mins): 45sec shuttles. 15sec rest. 45sec burpees, 15sec rest, 45sec KB swings to chin, 15sec rest.

Wednesday
16mins for quality: 25 front step-up per side (bodyweight) + 20 seated DB press + 45sec side plank per side + 40 double unders (or 60-90sec of double under practice)

Thursday
A. 4 sets: 30sec on, 60sec off: alternating waves, claps, assault bike.

Friday
FBOMB FRIDAY!

Saturday
Part A: 5 sets (10min) Row 90sec, rest 30sec. --rest 2min-- Part B: 10min AMRAP: 2 shuttles + 2 burpees + 4 ball slams

 

FOUNDATIONS

Workout 1

A. Deadlift build to a tough set of 8. B. 2-3sets, 5 deadlifts @ today's top weight + single arm DB Row 10-12reps. C. Group Metcon

Workout 2A. Shoulder Press, build to a 1RM B. 3 sets alternating: shoulder press 2-4 reps at 90% of today's top weight + 5-8 chin-ups. Rest 60sec bewteen exercises. C. Group Metcon

Workout 3A. Back Squat, build to a tough set of 8. B. 3 sets of 5reps: back squat @ 90-100% of today's top weight C. Group Metcon

Workout 4
A. 6 sets: 3-6 chin-ups every 90sec. B. 3 sets: back flys 10-15reps + side plank 45-60sec/side. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. 4 sets for quality: 20 goblet squats + max tempo ring rows + side plank 30sec/side
B. Group Metcon
 

Workout 2
A. 4 sets, rest 90sec: 6-8 press + 6-8 strict pull-ups
B. 2-3 sets: 12 seated DB press + 12 two arm DB row
C. Group Metcon

Workout 3
A. 4 sets, rest 60-90sec: 12 RDL (3sec lowering) + 12 Bulgarian SS/leg
B. 3 sets, rest 60sec: 12 single leg RDL + 12 front step up/side
C. 3 sets: 15 cable back flies + 15 "W"s + 15 band pull aparts

Workout 4
A. 4 sets: 12 incline DB bench press + 6-8 tempo chin ups (3sec lowering)
B. 2-3 sets: 12 DB curls + 12 lying triceps extensions
C. Group Metcon

Workout 5
A. 4 sets for quality: 12 Pendlay row + 8-10 pullovers + 45sec hollow body hold + 50 double unders (or 90sec DU practice)
B. Group Metcon

 

 

TRAINING-COMPETITION

Workout 1
A. on an 14min clock, do as many quality, unbroken sets as you can: 4-8 pull-ups (or peg board climb) + 4-6 HSPU B. on a 4min clock, do as many quality sets as possible: 10-15 back flys + 6-12 push-ups. C Group Metcon

Workout 2
A. Deadlifts If it feels good, build to a 1RM OR 3x4@80%. B. 1-2sets if time allows alternating: bulgarian SS 10/10 + hip thrusts 12reps. C. Group Metcon

Workout 3
A. Skill Work: 6 mins: 2-5mucle-ups EMOM. B. 10 mins EMOM: 3 power clean. C. Back cuircit: 1-2 sets: 10-15reps back flys + 10-15 'Y's" + 10-20 external rotations C. Group Metcon

Workout 4
A. Hang Snatch 8x2 EMOM. B. Front Squat 3x1.1.1, rest 15sec inside cluster. rest 3min between sets (try to beat last week). C. Group Metcon

Workout 5
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

 

POWERLIFTING TEAM

A. Back Squat 5x6@70%
B. RDL 3x12 (4sec lowering)
C. 3 sets: 12 GHR + 12 single arm DB row
 

DAY 2
A. Bench Press 5x6@70%
B. Overhead Press 3x8
C. 3 sets: 12 rolling triceps extensions + 12 bicep curls + 15 cable external rotations/side
OR Group Metcon
 

DAY 3
A. Deadlift 4x6@70%
B. Front Squat 3x8
C. 3 sets: 10 GHR + 8-10 chin ups
 

DAY 4
A. Pause 1" above chest bench press 4x6@65%
B. Incline DB press 3x12
C. 3 sets: 12 GHR + 12 tate presses + 12 BB curls
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. High hang snatch 3x3, 3x2
B. Front Squat 3x6
C. Snatch Pull 6x2 @ 95%

 

Tuesday
A. Tall Jerk 5x5
B. Push Press 3x6-8 (try to beat last week)
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 4x4-6@75%
D. Clean Pull 6x2@95%

 

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

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