WARM-UP

2-3mins @ 70%: skip, row, bike or run, then 2-3 rounds of: 30sec bear crawl + 10-20 froggers + 10-20 no money drill

 

GROUP CONDITIONING

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

Tuesday
20mins for quality, rest as needed: single arm farmers walk, 1 lap of the gym per hand + handstand hold 40sec (or 10 HSPU) + tuck hold on paralettes (or use pull-up bar to scale down) + 60sec of double or tripple under practice)

Wednesday
4 sets: 60sec row + max chin-ups + 60sec assault bike + 45sec side plank per side (single leg side plank if you need to make it harder).

Thursday
15mins for quality: 4 tough TGU/side + single arm overhead walking lunge 12 steps per arm + 8 strict chin-ups + 45-60sec hollow body hold

Friday
FBOMB FRIDAY!

Saturday
For time: 15-12-9-6-3: burpees + shuttle runs.

 

 

FOUNDATIONS

Workout 1

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

Workout 2

A, Shoulder Press, build to a tough 5 B. 3 sets alternating: shoulder press 3-4 reps at today's top weight + 5-8 chin-ups + paloff press 10/10 with 5sec hold. Rest 45sec bewteen exercises. C. Group Metcon

Workout 3

A. Back Squat, build to a tough set of 3. B. 3 sets of 3reps: back squat @ 85-90% of today's top weight C. Group Metcon

Workout 4

A. 8 sets: 3-6 chin-ups every 90sec. B. 2-3 sets: bent-over barbell row 8-10 with 2sec pause at top + side plank 45-60sec/side. C. Group Metcon

 

 

TRAINING-GENERAL

Workout 1
A. Front Squat 3x3
B. Pause Front Squat 3x3 (use 85-90% of part A weight)
C. Group Metcon

Workout 2
A. Push Press 4x4 ramping
B. 3 sets: 8 standing DB press + 8 barbell row + 15 cable "A"s
C. Group Metcon

Workout 3
A. 14min EMOM: even min: 1-3 bar MU odd min: 1-5 pullovers
A. 3 sets, rest 60-90sec: 6-8 RDL + 6-8 front rack Bulgarian SS/leg
B. 2 sets, rest 60sec: 8-10 single leg RDL + 12/12/12 front + side +
crossover step up/leg
C. 2-3 sets: 15 cable back flies + 15 "Y"s + 15 Pallof press

Workout 4
A. 3 sets: 8-10 flat DB bench press + 8-10 chin ups (weighted if needed)
B. 3 sets for quality 250m row + 30sec L-sit hold on parallettes
C. Group Metcon

Workout 5
A. 4 sets for quality: 10 Pendlay row + 8-10 pullovers + 30-45sec
L-sit hold + 10 heavy renegade rows/side
B. Group Metcon

 

 

TRAINING-COMPETITION

Workout 1
PART A: 3 sets, alternating: A1. Front Rack Bulgarian split squats: 20/side (sorry), rest 60sec, A2. Max HPSU, rest 60-90sec. PART B: 3xmax HSPU + 15 GHD Hip extensions with controlled tempo + 60sec weighted front plank, rest as needed. C. Group Metcon

Workout 2

A. max muscle-ups in 12mins. B. 4sets, 60 at steady pace (adjust weight to allow
constant work) power clean + max pull-ups. Rest 2min between sets. C. Group Metcon

Workout 3
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: 7 sets: 2 hang snatch + 1 snatch @ 70-80% EMOM for quality & speed.
C. Back Squat, 5x2-3@85-88% (no misses). rest as needed
D. 2 sets: 10/10 single leg RDL with 4sec lowering phase + 20-25 poliquin step-up + 10-15 "Y's" with the band + 10-15 "W's"/10

Workout 4
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 bodyhold B. 2 sets: 10-15 back flys + 10-15 "A's". C Group Metcon

Workout 5
A. Deadlifts 3x3-4 @ 85%. B. 5 sets: Deadlift 10-12 touch and go reps @ 45%, rest 60sec. front step-ups 15/15, rest 60sec. C. Group Metcon
 

POWERLIFTING TEAM

DAY 1
A. Squat 4x5, 1xAMRAP @ 80%
B. RDL 2-3x6-8
C. 3 sets: 8 GHR + 8 single arm DB row + 30-45sec front plank on rings

DAY 2
A. Bench Press 4x5, 1xAMRAP @ 80%
B. Overhead Press 3x3
C. 3 sets: 10 rolling tricep extensions + 10 bicep curls + 15 cable
external rotations/side
OR Group Metcon

DAY 3
A. Deadlift 5x5@80%
B. Front Squat 3x3
C. 3 sets: 30-45sec hollow body hold + 5-8 chin ups + 10 Pallof Press/side

DAY 4
A. Pause 1" above chest bench press 4x4@77.5-80%
B. Incline DB press 2x8-10, 1x10+ (drop weight slightly and go for max reps)
C. 3 sets: 8 GHR + 8 tate presses + 8 BB curls
OR Group Metcon

 

 

WEIGHTLIFTING STREAM

Monday
A. Hang snatch. build to a tough tripple., then 3x3@80% of that.
B. Back Squat. Build to a tough set of 5 (try to beat what you did on Feb 29), then 2x4-6@90% of that. (go for max reps on last set)
C. Paused Back Squat 2x5 with 5sec pause (go down as fast as you can with control, then stop as fast as you can in the bottom position)

Tuesday
A. Clean and Jerk to a tough tripple, then 2x3@80%.
B. Push Press 5x3 every 90-120sec
C. Group Metcon

Thursday
A. Snatch 10x1 EMOM with no misses. start at 80%, build by feel keeping technique & speed as priority.
B. Speed Back Squat, 8x2 @ 65% (decend fast, stay tight and bouce hard, then up as fast as possible)
C. Paused Front Squat 3x3 with 5sec pause (lower down fast, stick your pause, then up as fast as you can)

Friday/Saturday
A. Hang clean + Clean + 2 Jerk. 5 sets.
B. Jerk from Rack. 3x4
C. Push Press 3x6-8
D. Light muscle snatch (with control, not speed) 2-3 sets of 15-20reps. 

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