WARM-UP

2-3mins @ 70%: bike, row, skip or run, then: 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms

 

GROUP CONDITIONING

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

Tuesday
4 sets: 20 chin-ups (strict) + 30 push-ups + 40 goblet squats. 16min cut-off

Wednesday
A. 4 sets (12min): in 90sec, complete 15 heavy thrusters then AMRAP double unders. rest 2min rest. *Rest 3min between part a and part b* B. 1 set: 2min sprint on assult bike or row. FULL OUT!

Thursday
16 sets (16mins): 45sec intervals of: 3 burpees + 3 box jumps, rest 15sec *keep a rolling tally of your rounds. Start each interval where you left off.

Friday
FBOMB Fridays!

Saturday
16mins for quality: 25 front step-up per side (bodyweight) + 20 seated DB press + 60sec front plank (or front plank on rings, if possible) + 40 double unders (or 60-90sec of double under practice)

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 3. B. 2-3sets, 1-2 deadlifts @ 90-95% of today's top weight + single arm DB Row 10-12reps. C. Group Metcon

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

Workout 3
A. Back Squat, build to a tough set of 3. B. 3 sets of 2-4reps: back squat with 2sec pause just abov paralell @ 80% of today's top weight C. Group Metcon

Workout 4
A. 6 sets: 3-6 chin-ups every 90sec. B. 3 sets: max ring rows + single arm farmers walk, 3 gym lengths per side + side plank 45-60sec/side + . C. Group Metcon

 

TRAINING-GENERAL

Workout 1

A. Back Squat 90-92%x4x2, rest as needed
B. Front plank on rings 2x60sec
C. Group Metcon
 

Workout 2
A. Bench Press build to 3RM, rest as needed
B. Tempo Bench (3sec lowering) 2x3-4@80% of top weight, rest 90sec
C. Group Metcon
 

Workout 3
A. Deadlift 3x1@90-95%, rest as needed
B. 2 sets, rest 60sec: 5-8 tough single leg barbell RDL + 2-4 weighted chin ups
C. Group Metcon

Workout 4
A. Front Squat 90%x4x2, rest as needed
B. Push Press 4x1 (use 2RM weight), rest 90-120sec
C. Pullups (weighted if possible) 4x3-5, rest 60sec
D. 5-10min muscle up practice
 

Workout 5
A. 3 sets for quality: 20/20/20 side+front+crossover step ups (do all left leg then all right leg) + 8-10 renegade rows/side + 8-10 parallette swing throughs
B. 2 sets: 30-45sec L-sit hold + 6-10 handstand shoulder touches/side
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. max muscle-ups in 12mins. B. Push Press, in 6mins, build to a tough set of 5. 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 2
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: Build to to a tough set of 3, then 4x1 @ that weight. C. Back Squat, 5x1-2@90%. 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"

Workout 3
A. on an 14min clock, do as many quality, unbroken sets as you can: 4-8 pull-ups + 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 4
A. Deadlifts 8x1@85%, every 90-120sec B. 2sets alternating: bulgarian SS 10/10 + RDL 12reps (use straps if needed) + hip thrusts 12reps. C. Group Metcon

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

 

POWERLIFTING TEAM

DAY 1
A. Front Squat 4x4-6@55-60% (of squat max)
B. Bench Press 4x6@70%
C. 3 sets: 12 heavy walking lunges/leg + 12 DB row/side
OR Group Metcon
 

DAY 2
A. Push Press 3x6, rest 90sec
B. 2" Deficit Deadlift 4x4-6@70%
C. Incline DB press 4x12
D. Barbell row 4x12
 

DAY 3
A. Pause Squat 4-5x4@65-70%
B. Close Grip Bench Press 4x6@60%, rest 60sec
C. Pull-ups 25reps total (as few sets as possible, try for fewer sets than last week)
 

DAY 4
A. Deadlift 4x6@70%
B. Tempo Bench (4sec lowering) 4x6@60%
C. 3 sets: 10 GHR + 10 tate presses + 10 BB curls
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%

B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%

C. Front Squat 6x1@85% 

 

Tuesday
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%

B. Tall Jerk 3x3 as heavy as possible.

C. Optional Metcoh


Thursday
A. Position Work a light weight: 5sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.

B. 3 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side 

 

Fri/Sat
A. Snatch to a heavy single

B. C&J to a heavy single

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