WARM-UP

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

 

GROUP CONDITIONING

Monday
4 sets @ 100% effort. 30sec ropes alternating waves, 30sec rest, 30sec assault bike, 30sec rest, 30sec row, 2.5min rest.

Tuesday
7min amrap: 6 burpees + 6 shuttles. Rest 4mins. 7min amrap: 10cal row + 10 wall ball

Wednesday
10 single arm Deadlift (use farmers walk impliments) + 1 lap single arm farmers walk per side.

Thursday
15min AMRAP: 20 Goblet Squat + Renegade Rows 10/10 + 30sec L-Sit Hold

Friday
FBOMB FRIDAY!

Saturday
Prowlers! 5x50m, heavy. rest 2mins between sets

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 2-3 sets, alternating: Pause Above Paralell Back Squat 4 reps at 90% of today's top weight + Tempo Chin-ups 6-8 reps C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 3 B. 3 sets, Bench Press 2reps @ 95% of 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 strict chin-ups (L-Chin-ups if possible!) + 30-50 single leg skips per side + Hollow Body Hold 30-45sec. B. 3 sets:ring support hold 30sec, rest 20sec + side plank 45-60sec/side. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift 65%x7x3
B. Barbell Row 2-3x8-10
C. Group Metcon

Workout 2
A. 4 sets, rest 45sec: 6-8 press (a little heavier than last week) + 12 "W"s + 12/12 Pallof Press
B. Single leg side plank 2-3x30-45sec
C. Group Metcon

Workout 3
A. Squat 70%x3x10-12
B. Pause Squat (5sec pause) 63%x2-3x4
C. Group Metcon

Workout 4
A. Bench Press 80%x5x2
B. 4 sets, rest 30-45sec: 3-6 chest to bar pullups + 6-10 ring dips + 6-10 toes to bar
C. Turkish Get up sit ups 3x15/side

Workout 5
A. 3x3 Mini-Bear BB complex: 1 front squat + 1 push press + 1 back squat + 1 push press
B. 3 sets 12 GHR, rest 60sec
C. Group Metcon
 

TRAINING-COMPETITION

Workout 1
A. 4-5 sets, rest 30-60sec between exercises: HSPU 15reps + Chest supported barbell row 10-15reps + 20 toe to bar B. DB later raise 2x10-20reps. C. Group Metcon

Workout 2
A. Hang Snatch, rest 60sec. 5x5 @ 65-75% B. OH Squat, 3x8, rest 90-120sec C. Group Metcon

Workout 3
A. 12 mins EMOM: even mins: 2-5 Muscle-Ups. Odd Minutes 45sec hollow body hold. B. Complete as many HSPU in 8 mins as possible. Track the #. C. Group Metcon

Workout 4
A1. Back Squat 4x2-4 A2. Chin-ups (chest to bar if possible), max reps with 4sec lowering phase. B1. Front Squat 2x10 reps B2. 2xmax ring rows C1. Front Step-up 2x15/side C2. Hip Thrust 2x10-15reps C3. Back Flys 2x10-15

Workout 5
A. Full Snatch 5x2 @ 85% + B. Clean and Jerk. 4x1@90% C. Group Metcon


POWERLIFTING TEAM

DAY 1
A. Squat 4x5 + 1xAMRAP @75%
B. Stiff leg deadlift 2-3x10
C. Chinese row 3x12

DAY 2
A. 1cnt Pause Bench Press 4x5 + 1xAMRAP @75%
B. Close grip bench 3x4@75-80%
C. 3 sets: 12 pec flies + 15 "Y"s + 12 lateral raises
OR Group Metcon

DAY 3
A. Deadlift 5x5@75%
B. Front Squat 3x6
C. Barbell Row 3x8-10

DAY 4
A. DB bench 4x8-10 (go heavy, AMRAP last set)
B. Incline DB press 4x12
C. 3 sets: 12 skullcrushers + 12 bicep curls + 15 cable "W"s
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch 7x1 EMOM with no misses, starting at 80%
B. Back Squat, Build to a tough tripple, then 5x1 at today's top weight.
C. Snatch Pulls 3x4 @ 110%

Tuesday
A. Clean and Jerk. 3x1@90%
B. Push Press 4x2-4
C. Tall Jerk 3x3, heavy
D. Group Metcon

Thursday
A. High Hang Snatch + Mid Hang Snatch + 2 OH Squat. 3 sets
B. Front Squat, hit one tough double.
C. Speed Back Squat 2@85%, then 7x2@75% EMOM

Friday/Saturday
A. Clean from block 3x2
B. Jerk from Rack 5x1 EMOM start at 85%
C. Group Metcon

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