WARM-UP

2-3mins @ 70%: skip, row, bike or run, then, 2-3 rounds of: 30-60sec single leg RDL hold + overhead band pull-aparts 10-20reps with slow tempo + 10-20 table top bridges with 2sec pause at top.

 

GROUP CONDITIONING

Monday
5 sets: 30sec on each station, 30sec rest between stations: battling ropes (alternating waves) + burpees + rowing

Tuesday
A. for time: 18-15-12-9 burpees + wall ball B. 3x15 turkish get-up sit-ups/side

Wednesday
Death by Rowing (starting at 4cals), rest 1 min, Death by Assault bike (starting at 4cals)

Thursday
16mins for quality: single arm OH walking lunges 12 steps per arm + single arm farmers walk, 1 lap/side + 6-10 chest to bar chin-ups + 60 double unders (or up to 2mins of double under practice)

Friday
FBOMB FRIDAYS!

Saturday
5 rounds for time: 5 chin-ups + 10 push-ups + 15 goblet squats + 200m run

 

FOUNDATIONS

Workout 1

A. Back Squat, build to a tough set of 3 B. 2-3 sets, alternating: Pause Above Parallel Back Squat 4 reps at 80% of today's top weight + Tempo Chin-ups 6-8 reps C. Group Metcon

Workout 2

A. Bench Press. build to tough set of 5 B. 3 sets, Bench Press 3-4reps @ today's top weight + "A's" with band 10-15reps. C. Group Metcon

Workout 3

A. 4 sets: Cross-over step-ups 15/15 + Ring Rows, max quality reps + Weighted Hip Thrust 10reps with 2sec pause at top + 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 1RM
B. Pause Front Squat 3x2 (use 80-85% of top weight)
C. Group Metcon

Workout 2
A. Push Press 1RM
B. 3 sets: 6-8 seated DB press + 6 barbell row + 15 cable "A"s
C. Group Metcon

Workout 3
A. 5min AMRAP MU
A. 3 sets, rest 60-90sec: 5 RDL + 5 front rack Bulgarian SS/leg (increase weight from last week)
B. 2 sets, rest 60sec: 8 single leg RDL + 15/15/15 front + side + crossover step up/leg
C. 2-3 sets: 15 "W"s + 15 "Y"s + 15 Pallof press

Workout 4
A. 3 sets: 8 incline DB bench press (go for max reps on set 3) + 4-6 chin ups (weighted if needed)
B. 3 sets for quality 250m row + 30sec L-sit hold on parallettes
C. Group Metcon

Workout 5
A. 3-4 sets for quality: 5 Pendlay row + 60sec AMRAP pullovers + 30-45sec hollow body hold + 30-45sec handstand hold OR AMRAP HSPU
B. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Snatch 4x2-3 @ 80% +
B. Clean and Jerk 4x2-3@ 80% +
C. Group Metcon
 

Workout 2
A1. Bench Press 3x6-8 (try to beat last bench press workout)
A2. Hollow Body Hold 3x45sec.
B1. Strict HPSU 3x6-10reps
B2. L-Sit on Paralettes.
C. Group Metcon

Workout 3
A1. Front Squat 4x4-6, rest 15sec,
A2. 4xmax kipping pull-ups OR bar 4-8 muscles-ups, rest 2mins.
B. 4 sets: Deadlift 10reps @ 70%, rest 2-3min
C. 2sets: Bulgarian Split Squat 14/side (go heavy!) + GHD Hip Extensions 20reps + "A's" 10-15reps + Paloff Press 12/side with 3sec pause

Workout 4
A. 4-5 sets, rest 30-60sec between exercises: HSPU 15reps + Chest supported barbell row 10-15reps + 20 toe to bar
B. Group Metcon

Workout 5
A. Hang Snatch, every 60sec 7x2 @ 70-75%
B. Hang Power Clean. 5x6-8 unbroken/for quality, rest 90sec
C. Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. 3x3 High Hang Snatch (at pockets)
B. Squat 1xmax reps @ 90%, 5x1-2@85% every 2mins
C. Paused Squat 3x2 with 3sec pause

Tuesday
A. Clean form block 4x2
B. Jerk 7x1 EMOM. Start at 80%
C. Group Metcon

Thursday
A. Snatch 10x1 EMOM with no misses starting at 80%
B. Speed Squat 12x1 EMOM @ 80%
C. Tempo Front Squat [50x2] 3x4-6

Friday/Sat
A. Clean and Jerk. Build to a 2RM, then 6x1 EMOM @ 90% of that.
B. Jerk from Rack 3x3
C. Push Press 3x6-8
D. Optional Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat 3-6x1-2@95%, rest as needed
B. Pause Deadlift (pause 1" off floor, 2 count) 3x3@75-80%
C. 2 sets: 8 GHR + 8 single arm DB row + 45-60sec front plank on rings

DAY 2
A. Bench Press 3-6x1-2@95%, rest as needed
B. Close grip bench 2-3x3@82-85%
C. 2 sets: 8-10 rolling tricep extensions + 8-10 bicep curls + 15 cable back flies
AND/OR Group Metcon

DAY 3
A. Deadlift 95%x3x1
B. Pause above parallel squat 3@75%, 3x2@75-80%
C. 2 sets: 45-60sec hollow body hold + 3-5 chin ups + 15 Pallof Press/side (3sec hold at top)

DAY 4
A. 3cnt pause bench press 3x3 (same weight as last week, shouldn't be too hard)
B. flat DB bench 3x8
C. 2 sets: 8-10 tate presses + 8-10 bicep curls + 15 "A"s
AND/OR Group Metcon

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