WARM-UPS

2-3mins @ 70%: run, row, skip or bike, 2-3 rounds of: 15-20 shoulder pass throughs + 15 groiners/side + 10 squats with band around knees

 

GROUP CONDITIONING

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

Tuesday
A. 8mins: 10 single arm DL (use farmers walk impliments) + single arm farmers walk (1 lap per side) B. 8mins: 8/8 renegage rows + 1 lap overhead waiters carry

Wednesday
Prowlers:A. 8x10m as fast as possible, rest 60sec. B. 2x100m. Rest as needed

Thursday
15mins for quality: 6 TGU/side + 4-8 tire flips + 45sec weighted front plank

Friday
FBOMB FRIDAY!

Saturday
15min AMRAP: pinch grip farmers walk (1 lap/2gym lengths) + 30 double unders + 15 Goblet Squats (55/35)

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 8. B. 2-3sets, 4 deadlifts with 4sec lowering phase @ 90-100% 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 5 B. 3 sets alternating: shoulder press 5 reps at 90% of 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 8. B. 3 sets of 5reps: 1 1/4 squats @ approx 80-90% 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, no rest, back flys 10-15reps, rest 90sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift 70%x8x2 (explosive)
B. Barbell Row 3x6-8
C. Group Metcon

Workout 2
A. 3 sets: 3-6 push press + 3-6 weighted chin ups
B. 2 sets: sinlge leg side plank 30-45sec + 12/12 Pallof Press + 15 "A"s
C. Group Metcon

Workout 3
A. Squat 80%x3x6-8
B. Pause Squat (3sec pause) 67.5%x3x4
C. Group Metcon

Workout 4
A. Bench Press 85%x3x3
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. 4 sets: 45-60sec of max chin ups OR rope climbs OR peg board climbs + 15/15 front step ups
B. 3 sets: 15 heavy KB swings
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. high hang snatch 6x3, 70-80% B. OH Squat, 8,6,4, rest 90-120sec C. Group Metcon

Workout 2
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 3
A1. Back Squat 3@85%, 2@90%, 1@95%, 3@85%, 2@90%, 1-2@95% A2. Chin-ups (chest to bar if possible), 6xmax reps with 4sec lowering phase. B1. 1 1/4 Front Squat 3x5 reps B2. 3xmax ring rows C1. Poliquin Step-up 2x15-25/side C2. Hip Thrust 2x10-15reps C3. Back Flys 2x10-15

Workout 4
A1. Bench Press 4x2-4, rest 30sec, A2. Ring Dips 4xmax quality reps, rest 30sec, A3. Hollow Body Hold 4x45-60sec, rest 90-120sec B. Group Metcon C. Back Flys 3-4xmax reps to fatigue with 2sec pause at back

Workout 5
A. Full Snatch 10x1 EMOM @ 80-85% + B. Clean and Jerk. 7x1 @ 80-85% EMOM. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Deadlift 85%x2x2, 90-95%x2x1
B. Squat 85%x3x3
C. Rows/Pullups 3x6

DAY 2
A. 1cnt pause Bench 85%x2x3
B. Close Grip Bench 85%x2x3
C. 2 sets: 8 skullcrushers + 8 pec flies + 12 cable back flies

DAY 3
Squat 85%x2x2, 90-95%x2x1
B. Pause Squat 85%x2x3
C. Deadlift 80%x6x1 (for speed and technique)

DAY 4
A. 1cnt pause Bench 92.5%x2, 97.5%x1, if feeling good go 100%x1
B. Close Grip Bench 85%x2x3
C. Rows/Pullups 3x6

 

WEIGHTLIFTING STREAM

Monday
A. Snatch. 6 sets: 3,2,1,3,2,1
B. Back Squat 3x4-6 plus 1xmax reps @ 77%
C. 4 sets: 3 Snatch Pull + 4 Snatch Pick-up Drill @ 115 %

Tuesday
A. Clean from block to a a 2RM
B. Jerk from rack, 4x3
C. Group Metcon

Thursday
A. Clean and Jerk to a heavy double, then 2x1 at that weight.
B. Front Squat 3x1.1.1 (try to hit a heavier top set than last week)
C. Paused Front Squat 2x3 (3sec pause)
D. 3 sets: 3 clean pulls + 4 clean pick-up drill. 

Friday/Sat
A. 3 tough sets: 2 High Hang Snatch + 2 mid hang snatch + 2 OH Squats
B. Paused OH Squat 3x3, 3sec pause
C. Push Press 3x2-4
D. Group Metcon

 

Comment