WARM-UP

2-3mins @ 70%: skip, row, bike or run, then 2-3 sets: 2-3 rounds of: 8-15 ring rows with 3sec pause at top + groin-hamstring flow 60sec + 15 RDL empty bar

GROUP CONDITIONING

Monday
4 rounds for time: 15 DB Thrusters + 10 renegade rows/side + 200m run.

Tuesday
14min AMRAP: 10/10 goblet squat walking lunges + 12 chin-ups + 14 push-ups

Wednesday
Part A. Assault Bike Challenge. Max Cals in 90sec. Part B: 4 sets: 30sec battling ropes (simultanious waves), 60sec rest, 30sec row, 60sec

Thursday
Team Workouts (relay style): In teams of two, rotating each round, complete 6 rounds each of A. 20 KB swings + 15 box jumps (step-down)

Friday
FBOMB FRIDAY!

Saturday
15min AMRAP: 1 lap farmers walk + 10 HSPU (or modified) + 30sec L-Sit Hold
 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 5. B. 2-3sets, 4 deadlifts with 4sec lowering phase @ 80% of today's top weight + single arm DB Row 10-12reps. C. Group Metcon

Workout 2
A, Shoulder Press, build to a tough single/1RM B. 3 sets alternating: shoulder press 2-3 reps at 90% of 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 5. B. 3 sets of 5reps: paused above paralell back squat @ approx 80% 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. Deadlift 70%x3x8
B. Barbell Row 2-3x10
C. Group Metcon

Workout 2
A. 3 sets, rest 60sec: 6-8 press + 12 back flies
B. 2-3 sets: 8-10 pullups + 10-15 Pallof press
C. Group Metcon

Workout 3
A. Squat 80%x5x2
B. Pause Squat (5sec pause) 60%x2-3x4
C. Group Metcon

Workout 4
A. 6-8 sets, rest 45-60ec: 30-45sec MU practice + 30-45sec hollow body hold OR 20-25 hollow rocks
B. 2-3 sets: 2 tough TGUs/arm + 3 rope climbs OR peg board climbs
C. Bench Press 65%x8x3, 1min rest

Workout 5
A. Barbell Complex: 1 strict press + 2 front squat + 1 push press. 5 sets, escalating weight
B. 3 sets 12 GHR, rest 60sec
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1

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 2

A1. Back Squat 4x2-4 A2. Chin-ups (chest to bar if possible), max reps with 4sec lowering phase. B1. Front Squat 8 reps with 4sec 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 3

A. 5 sets: High Hang Snatch + Hang Snatch (from knees) + Full Snatch @ 70-80% + B. Clean and 2 Jerk. 5 sets @ 80-85% + C. Group Metcon

Workout 4

A1. Bench Press 3x4-6 A2. Hollow Body Hold 3x45sec. B1. Ring Dips, max QUALITY reps B2. Back Flys 10-15reps, slow tempo. C. Group Metcon

Workout 5

A1. Front Squat 4x2-4, rest 15sec, A2. 4xmax kipping pull-ups, rest 2mins. B. 3 sets: Deadlift 12reps @ 70%, rest 2-3min C1. 2sets: Bulgarian Split Squat 15/side (go heavy!) + GHD Hip Extensions 20reps + "A's" 10-15reps + Paloff Press 12/side with 3sec pause

 

 

QUANTUM POWERLIFTING TEAM

DAY 1
A. Squat 3x6 + 1xAMRAP @70%
B. Stiff leg deadlift 2-3x12
C. Chinese row 3x12

DAY 2
A. 1cnt Pause Bench Press 3x6 + 1xAMRAP @70%
B. Close grip bench 3x5@70-75%
C. 3 sets: 12 pec flies + 15 "Y"s + 12 lateral raises
OR Group Metcon

DAY 3
A. Deadlift 4x6@70%
B. Front Squat 3x8
C. Barbell Row 3x10-12

DAY 4
A. DB bench 4x8-12 (go heavy)
B. Incline DB press 4x12-15
C. 3 sets: 12 skullcrushers + 12 bicep curls + 15 cable "W"s
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 7x1 EMOM with no misses, starting at 80%.
B. Back Squat 5x1-2 @ 90-95%, no misses
C. Paused Squat 4x1

Workout 2
A. Clean and Jerk. Build to a tough single at about 90% (no misses), then 2x2@10% less
B. Push Press 3x4-6
C. Tall Jerk 4x4-6 (as heavy as you can)
D. Group Metcon

Workout 3
A. 2 High Hang Snatch + 3 OH Squat. 3 sets.
B. Squat, 2@85%, then 7x2@70% EMOM
C. Front Squat, hit one tought set of 3 (leaving a rep in the tank), then drop 5% and hit another 1x3

Workout 4
A. Clean from block. 3x3
B. Jerk from Rack 5x1 EMOM. Start at 80%
C. Group Metcon

 

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