WARM-UP

2-3mins @ 70%: skip, row, bike or run, then 2-3 sets of: 2-3 rounds of: 15 bootstrap squats + 10-25 scapular push-ups + 10-15 cossacks per side

GROUP CONDITIONING

Monday
8 sets for time: 15 box jumps (step down) + 15 burpees (15min cut-off)

Tuesday
Tabata intervals at hard but sustainable pace: 10 sets rower, 10sets bike. 10sets shuttles. rest 2mins between sets.

Wednesday
5 rounds for time (15min cut-off) renegage rows 12/12 + 12 DB hang power cleans + 12 DB front Squats

Thursday
15mins for quality: 6-8 tire flips + side plank 45sec/side + hand stand hold 20-40sec (or single arm handstand hold 20-30s/side) + 45sec weighted front plank

Friday
FBOMB FRIDAY!

Saturday
Team Workout (relay style). 6 sets each. rotate each round: 15 ball slams + 150m row

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 8. B. 2-3sets, 4 deadlifts with 4sec lowering phase @ 90% of today's top weight + single arm DB Row 10-12reps. C. Group Metcon

Workout 2
A, Shoulder Press, build to a tough 3 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 8. B. 3 sets of 5reps: paused above paralell 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 1x3, 2x2, 2x1 (end around 95%)
B. Pause Front Squat 3x3 (increase slightly from last week's weight)
C. Group Metcon

Workout 2
A. Push Press 2x3, 2x2 ramping
B. 3 sets: 8 standing DB press + 6-8 barbell row + 15 cable "A"s
C. Group Metcon

Workout 3
A. 10min EMOM: even min: 1-3MU odd min: 2-5 HSPU
A. 3 sets, rest 60-90sec: 6 RDL + 6 front rack Bulgarian SS/leg (increase weight from last week)
B. 2 sets, rest 60sec: 8-10 single leg RDL + 12/12/12 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 flat DB bench press + 4-6 chin ups (weighted if needed)
B. 3 sets, rest as needed: front plank (heavy) 60sec + max ring dips
C. Group Metcon

Workout 5
A. 4 sets for quality: 6-8 Pendlay row + 60sec AMRAP pullovers + 30-45sec L-sit hold + 30-45sec handstand hold OR AMRAP HSPU
B. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A1. Front Squat 4x4-6 A2. 4xmax kipping pull-ups. B. 4 sets: Deadlift 8reps @ 70% C1. 2sets: Bulgarian Split Squat 12/side (go heavy!) + GHD Hip Extensions 20reps + "A's" 10-15reps + Paloff Press 12/side with 3sec pause

Workout 2
A. 4-5 sets, rest 30-60sec between exercises: HSPU 15reps + Bent-over barbell row 12reps + 20 toe to bar B. Group Metcon

Workout 3
A. Hang Snatch, every 60-90sec 7x3 @ 70-80% B. Power Clean EMOM 7x6 @ 55-70% C. Group Metcon

Workout 4
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 5
A1. Back Squat 4x-4-6 A2. Chin-ups, max reps with 4sec lowering phase. B1. Front Squat 12reps 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

 

POWERLIFTING TEAM

DAY 1
A. Squat sets of 2-3 @ 90% (20min clock after warm ups, complete as many quality sets as possible, do not exceed last weeks total sets)
B. Pause Deadlift (pause 1" off floor, 2 count) 3x5@70-75%
C. 3 sets: 8 GHR + 8 single arm DB row + 45-60sec front plank on rings

DAY 2
A. Bench Press sets of 2-3 @ 90% (20min clock after warm ups, complete as many quality sets as possible, do not exceed last weeks total sets)
B. Close grip bench 3x3@82-85%
C. 3 sets: 8-10 rolling tricep extensions + 8-10 bicep curls + 15 cable back flies
OR Group Metcon

DAY 3
A. Deadlift 3x3@87-90%
B. Pause above parallel squat 3x3@70-75%
C. 3 sets: 45-60sec hollow body hold + 4-6 chin ups + 15 Pallof Press/side (3sec hold at top)

DAY 4
A. 3cnt pause bench press 3x4 (ramping)
B. flat DB bench 3x10
C. 3 sets: 8-10 tate presses + 8-10 bicep curls + 15 "A"s
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. 3x2 High hang snatch (at pockets) + 1 mid hang (at knee)
B. Back Squat 1@90-95%, 1xmax reps @ 85%, then 2 sets of 2-5@85%
C. Paused Squat 2x2 with 3sec pause as heavy as you can

Tuesday
A. Clean from block 3x3
B. Push Press 8x1 EMOM (Try to beat last week).
C. Shoulder Press 2x8-12
D. Group Metcon

Thursday
A. Snatch 10x1 EMOM with no misses starting at 80%
B. Speed Squat, 10x2 @ 75% (decend fast, stay tight and bouce hard, then up as fast as possible
C. Paused Front Squat 7x1 with 3sec pause.

Friday/Saturday
A. Clean and Jerk 6x1 EMOM starting at 80% with no misses.
B. Jerk from Rack 4x2
C. Push Press 4x2-4
D. Light Muscle Snatch 2-3 sets of 15-20 .
E. Optional Group Metcon

 

 

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