WARM-UP

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

 

GROUP CONDITIONING

Monday
14min AMRAP: 8/8 renegage rows + 10/10 (20 steps total) walking lunges + 10 toe to bar

Tuesday
20mins for quality: 5 tough TGU/side + 20cals assault bike + side plank 45sec/side + 300m row

Wednesday
Death by Wall Ball (start at 5), rest 1min. Death by shuttles (start at 4)

Thursday
A. 6 sets: 20sec on, 40sec off: ropes (alternating waves), ropes (claps), assault bike sprint

Friday
FBOMB FRIDAY'S

Saturday
15min AMRAP: pinch grip farmers walk (1 lap/2gym lengths) + 10 HSPU (or sub normal push-ups) + 15 Goblet Squats (55/35)

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. 2-3 sets, alternating: Back Squat 3 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 8 B. 3 sets, Bench Press 4-6reps @ 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 + weighted cossack squats 12/12 + tuck hold on paralettes OR off pull-ups bar. 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. Front Squat 2x3, 2x2
B. Pause Front Squat 3x3 (use 85% of today's top weight)
C. Group Metcon

Workout 2
A. Push Press 4x3 ramping
B. 3 sets: 8 seated DB press + 6-8 barbell row + 15 cable "A"s
C. Group Metcon

Workout 3
A. 6 sets: 30sec AMRAP MU + 30sec AMRAP pullover + 1min rest
B. 3 sets, rest 60-90sec: 6 RDL + 6 front rack Bulgarian SS/leg
C. 2 sets, rest 60sec: 8-10 squater squats + 12/12/12 front + side + crossover step up/leg
D. 2-3 sets: 15 cable back flies + 15 "Y"s + 15 Pallof press

Workout 4
A. 3 sets: 8-10 incline DB bench press + 6-8 chin ups (weighted if needed)
B. 3 sets, rest as needed: front plank (heavy) 60sec + max ring dips
C. Group Metcon

Workout 5
A. 3-4 sets for quality: 8 Pendlay row + 10 t2b + 25 heavy KB swing + 30-45sec hollow body hold + 30-45sec handstand hold
B. Group Metcon

 

TRAINING COMPETITION

Workout 1

A. Hang Snatch EMOM 10x2 @ 70-80% B. Power Clean EMOM 10x3 @ 70-75% C. Group Metcon

Workout 2
A. 12 mins EMOM: even mins: 2-5 Muscle-Ups. Odd Minutes 45sec side plank (alternate each time it comes-up). B. Complete as many HSPU in 8 mins as possible. Track the #. C. Group Metcon

Workout 3
A1. Back Squat 4x-6-8 A2. Chin-ups, max reps with 4sec lowering phase. B1. Belt Squats 3x8-12 with 3sec lowering phase B2. single arm bent-over DB row 12reps. C1. Curtsy Step-up 2x15/side C2. Back Flys 2x10-15 C3. Weighted front plank 45sec

Workout 4
A. Snatch 4x3 @ 75% + B. Clean and Jerk 4x3@ 75% + C. Group Metcon

Workout 5
A1. Bench Press 3x6-8 A2. Hollow Body Hold 3x45sec. B1. Strict HPSU 3x6-10reps B2. L-Sit on Paralettes. C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat sets of 3 @ 85% (20min clock after warm ups, complete as many quality sets as possible)
B. Pause Deadlift (pause 1" off floor, 2 count) 3x6@65-70%
C. 3 sets: 8 GHR + 8 single arm DB row + 45sec front plank on rings

DAY 2
A. Bench Press sets of 3 @ 85% (20min clock after warm ups, complete as many quality sets as possible)
B. Close grip bench 3x3-5@80%
C. 3 sets: 10 rolling tricep extensions + 10 bicep curls + 15 cable back flies
OR Group Metcon

DAY 3
A. Deadlift 4x3@85%
B. Pause above parallel squat 3x4@65-70%
C. 3 sets: 30-45sec hollow body hold + 5-8 chin ups + 15 Pallof Press/side

DAY 4
A. 3cnt pause bench press 3x5 (ramping)
B. flat DB bench 3x12
C. 3 sets: 10 tate presses + 10 bicep curls + 15 "A"s
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch. 3x3
B. Back Squat, 1@90%, then 1xmax @ 80%
C. Paused Squat 5x2 with 3sec pause

Tuesday
A. Clean and Jerk to a tough double, then 2x3@85% of that.
B. Push Press 8x1 EMOM
C. Group Metcon

Thursday
A. Snatch 10x1 EMOM, with no misses starting at 80%, build by feel.
B. Speed Squat, 10x2 @ 70% (decend fast, stay tight and bouce hard, then up as fast as possible
C. Paused Front Squat. 5x2 with 5sec pause

Friday/Saturday
A. Clean and Jerk 6x1 @80-85% EMOM
B. Jerk from rack. 3x3.
C. Push Press 3x4-6
D. Light muscle snatch 2-3 sets of 15-20

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