WARM-UP

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

 

GROUP CONDITIONING

Monday
7 sets for time (14min cut-off): split squat wall ball 8/8 + renegage rows 8/8 + 40 double unders

Tuesday
3 sets: 2min assault bike, 30sec rest. 2min row, 30sec rest 2min of: 2 shuttles + 2 burpees, 30sec rest, 

Wednesday
5 sets (16min cut-off): Single Arm Farmers Walk 3 gym lenghs per side + single arm overhead farmers walk 12 steps left arm/12 steps right arm + 15 toe to bar

Thursday
15mins for quality: 5 tire flips + max tempo ring rows + 100m row for speed + 20-40sec handstand hold (OR, 20-30sec single arm handstand hold per side)

Friday
FBOMB FRIDAY!

Saturday
Helen: Running or Rowing version (you choose): 3 rounds for time: Row 500m/run 400m + 21 KB Swings (overhead) + 12 pull-ups (any style). 

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 2-3 sets, alternating: Back Squat 5 reps at today's top weight + Tempo Chin-ups 6-8 reps C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 1 B. 3 sets, Bench Press 2-3reps @ 90% today's top weight + "A's" with band 10-15reps. C. Group Metcon

Workout 3
A. 4 sets: Side step-ups 15/15 + Narrow Grip Chin-ups 5-10reps + Skater Squat with dumbbell in opposite hand 10/10 + side plank 45-60sec/side. B. 2 sets: scarecrows with band (elbows level with shoulders) 10-15, rest 45sec between sets. 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 + L-Sit 30sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Pause Front Squat 3x4 (ramping, increase weight from last week)
B. 1 1/4 front squat 2x4@90% of top set
C. Group Metcon

Workout 2
A. Strict press + push press: 3 press + 3 push press, build to a tough set for the day
B. 3 sets: 8 seated DB press + 8 two arm DB row
C. Group Metcon

Workout 3
A. 14min EMOM: even min: 1-3MU odd min: 2-5 HSPU
A. 3 sets, rest 60-90sec: 8 RDL + 8 front rack Bulgarian SS/leg
B. 2 sets, rest 60sec: 8-10 single leg RDL + 12 crossover step up/side
C. 2-3 sets: 15 cable back flies + 15 "A"s + 15 Pallof press

Workout 4
A. 3 sets: 8 incline DB bench press + 3-5 chin ups (weighted if needed)
B. 150 DU in as few sets as possible (try for fewer sets than last week)
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
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: 10 sets: 1 hang snatch + 1 snatch @ 75-80% EMOM for quality & speed.
C. Back Squat, 1@90%, then 3x4-6@85%.
D. 2 sets: 10 RDL with 4sec lowering phase + 20-25 poliquin step-up + 10-15 "Y's" with the band + 10-15 "W's"

Workout 2
A. on an 16min clock, do as many quality, unbroken sets as you can: 4-8 pull-ups (or peg board climb) + 4-6 HSPU + 30sec hollow body hold
B. 2 sets: 10-15 back flys + 10-15 "A's". C Group Metcon

Workout 3
A. Deadlifts, hit 2-3reps @ 85%.
B. 5 sets: Deadlift 8-10 touch and go reps @ 45%, rest 60sec. bulgarian split squats 8/8, rest 60sec.
C. Group Metcon

Workout 4
A. Skill Work: 10 mins: 2-5mucle-ups + 40sec hollow body hold.
B. 12 sets EMOM: 6 power clean @ 65%.
C. Group Metcon

Workout 5
A. Hang Snatch 12x2 @ 70-75%, EMOM.
B. Front Squat Build to a tough set of 4, then 1 set of max reps @ 90% of that.
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat 4x5, 1xAMRAP @ 77.5%
B. RDL 3x8
C. 3 sets: 8 GHR + 8 single arm DB row + 30-45sec front plank on rings

DAY 2
A. Bench Press 4x5, 1xAMRAP @ 77.5%
B. Overhead Press 3x4
C. 3 sets: 10 rolling tricep extensions + 10 bicep curls + 15 cable external rotations/side
OR Group Metcon

DAY 3
A. Deadlift 5x5@77.5%
B. Front Squat 3x4
C. 3 sets: 30-45sec hollow body hold + 5-8 chin ups

DAY 4
A. Pause 1" above chest bench press 4x4@75-77.5%
B. Incline DB press 3x8 (AMRAP on set 3)
C. 3 sets: 8 GHR + 8 tate presses + 8 BB curls
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch from block. 2x2@75%, 2x2@80%, 2x1@85%
B. Back Squat. 3x3.1.1 rest 15sec inside cluster, rest 3-5mins between sets.
C. 4 sets: GH raise 8reps + L-sit on paralettes 20-30sec

Tuesday
A. Clean and Jerk. Build to a tough double with no misses, then 3x2 @ 85% of that.
B. Push Press 10x1 EMOM
C. Group Metcon

Thursday
A. Snatch 4x1@75%, 4x1@80%, 4x1@85%
B. Back Squat 3x4-6 leaving one to two reps in the tank
C. Paused Front Squat 3x4 with 4sec pause (lower down as you can, stick your pause, then up as fast as you can)

Friday/Saturday
A. Clean from the Block 6x2 every 90sec
B. Tall Jerk, build to a tough set of 3, then 3x4 @ 90% of that.
C. Jerk 4x2-3
D. Push Press 2x6-10

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