WARM-UPS

2-3mins @ 70%: assault bike, row, skip or run, then 2-3 sets of: bird dog 12/side + torsion control drill 20-30 touches per side (slow tempo) + "W's" with band 10-15reps, slow tempo

 

GROUP CONDITIONING

Monday
7 sets for time: 7 wall ball + 7 burpess + 7 box jumps

Tuesday
A. 2k row time trial. B. 2 sets: side plank 45-60sec/side + front plank 60sec

Wednesday
A. Battling ropes: 20sec on, 40sec rest: 2 times through: alternating waves, claps, simultaneous waves B. Assult Bike relay. In teams of 3, complete 100cals.

Thursday
15mins for quality: 20 front step-up/side + single arm farmers walk 1 lap /per side + 10 renegade rows per side

Friday
FBOMB FIRDAY!

Saturday
Push/Pull: 5 sets: hand over hand rope sled pulls + max fire flips in 30sec

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 3. B. 2-3sets, 5 deadlifts with 4sec lowering phase @ 70% of today's top weight + single arm DB Row 10-12reps. C. Group Metcon

Workout 2
A, Shoulder Press, build to a tough set of 8 B. 3 sets alternating: shoulder press 5 reps at today's top weight + 5-8 chin-ups + paloff press 12-15 per side with 2sec hold. Rest 45sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. 3 sets of 5reps: 1 1/4 squats @ approx 70% 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 5x2@80%
B. Barbell Row 3x8-10
C. Group Metcon

Workout 2
A. 3 sets, rest 45sec: 4-6 press (a little heavier than last week) + 15 "A"s + 12/12 Pallof Press
B. 2 sets: sinlge leg side plank 30-45sec + 6-8 pullups
C. Group Metcon

Workout 3
A. Squat 65%x8x3, rest 90sec (emphasis on speed)
B. Pause Squat (5sec pause) 65%x2-3x3
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. Bench Press 2-3x8-10@70%
C. 3x3 TGU

Workout 5
A. 4 sets: 45sec of max chin ups OR rope climbs OR peg board climbs + 10 *heavy* ball slam OR keg gto
B. 3 sets 12-15 GHR, rest 60sec

C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A1. Bench Press 3x4-6 A2. Hollow Body Hold 3x45sec.
B1. Ring Dips,3-4x max QUALITY reps
B2. Back Flys 3-4x10-15reps, slow tempo.
C. Group Metcon

Workout 2
A1. Front Squat 3x3.2.1, rest 15sec for cluster, and rest 45sec between a2,
A2. 4xmax kipping pull-ups, rest 2mins.
B. 3 sets: Deadlift 8x75%, 8x75%, 10-15@60-65% rest 2-3min
C1. 2sets: Bulgarian Split Squat 20/side + GHD Hip Extensions 20reps + Paloff Press 12/side with 3sec pause

Workout 3
A. 4-5 sets, rest 30-60sec between exercises: HSPU 15reps + Chest supported barbell row 10-15reps + 20 toe to bar B. 2 sets: DB later raise 2x10-20reps + DB skull crushers 10-20reps. C. Group Metcon

Workout 4
A. Snatch + hang snatch 6 sets, starting at 75%, building as heavy as good technique allows
B. OH Squat, 3x6, rest 90-120sec
C. Group Metcon

Workout 5
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

 

WEIGHTLIFTING STREAM

Monday
A. Snatch 3@70%, 2@75%, 2@80%, 1@85%, 4x1@90-95%
B. Back squat, build to a heavy single, then 4x2 at 90-95% of that
C. Snatch pulls 4x3@115%

Tuesday
A. Clean + clean + jerk. Build to a max for the day then 2 sets at 90%
B. Push press 7x1
C. Group metcon

Thursday
A. 2 high snatch + 3 oh squat. 4 sets
B. Front squat 3x3
C. Back squat 2x4-6

Fri/Sat
A. Hang clean &jerk + clean + jerk 3 sets
B. Jerk from rack 2rm, then 5x1@90-95% of that
C. Group metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat 4x5 + 1xAMRAP @80%
B. Stiff leg deadlift 2-3x8
C. Chinese row 3x10

DAY 2
A. 1cnt Pause Bench Press 4x5 + 1xAMRAP (this set can be tng) @80%
B. Close grip bench 3x3@80-85%
C. 3 sets: 10 pec flies + 15 "A"s + 10 lateral raises
OR Group Metcon

DAY 3
A. Deadlift 5x5@80%
B. Front Squat 3x5
C. Barbell Row 3x8

DAY 4
A. DB bench 4x8 (go heavy, AMRAP last set)
B. Incline DB press 4x10
C. 3 sets: 10 skullcrushers + 10 bicep curls + 15 cable back flies
OR Group Metcon

 

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