WARM-UP

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

 

GROUP CONDITIONING

Monday
Closed for Victoria Day

Tuesday
4 rounds for time: split stance wallball 12/12 + renegade rows 8/8 + 400m run.

Wednesday
A. Assault bike 4min time trial.
B. 5min amrap: 5 burpees + 5 box jumps
C. 2 sets: 60sec front plank, 60sec side plank/side, 60sec chinese plank

Thursday
Death by: A. double unders (start at 5-15-25 depending on skill level). Increase by 3 each set. Rest 1 min. B. death by box jumps (start at 8)

Friday
FBOMB Friday!

Saturday
Prowler Time!. Find max weight for a 20m push

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. 2-3 sets, alternating: 1 1/4 Back Squat 3 reps at 80% of today's top weight + Tempo Chin-ups 6-8 reps C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 8 B. 3 sets, Bench Press 2-4reps @ 90% of today's top weight + "A's" with band 10-15reps. C. Group Metcon

Workout 3
A. 4 sets: goblet style cossacks 15/15 + poliquin step-ups 15-25/side + Weighted Hip Thrust 10reps with 2sec pause at top + Ring Rows, max quality reps. 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 85%x3x3
B. Barbell Row 3x6-8
C. Group Metcon

Workout 2
A. Press: build to a 3RM
B. 3 sets: 3-5 Push Press (using part A weight) + 2-4 weighted pull-ups + 1212 Pallof Press
C. Group Metcon

Workout 3
A. Squat 70%x7x3 (controlled lowering, explosive up)
B. Pause Squat (3sec pause) 70%2-x3x3
C. Group Metcon

Workout 4
A. TGU 4-6x2/side
B. 6-8 sets, rest 45-60ec: 30-45sec MU practice + 30-45sec hollow body hold OR 20-25 hollow rocks
C. Bench Press 80%x3x6-8

Workout 5
A. 3x3 Mini-Bear BB complex: 1 front squat + 1 push press + 1 back squat + 1 push press
B. 3 sets: 15 heavy KB swings
C. Group Metcon


TRAINING-COMPETITION

Workout 1
A1. Front Squat 3x1.1.1, rest 15sec for cluster, and rest 45sec between, A2. 4xmax kipping pull-ups, rest 2mins. B. 3 sets: Deadlift 5x80%, 8x75%, 2x10-15@60-65% rest 2-3min C1. 2sets: Bulgarian Split Squat 20/side + GHD Hip Extensions 20reps + Paloff Press 12/side with 3sec pause

Workout 2
A. 4-5 sets, rest 30-60sec between exercises: HSPU 15reps + Strict chest to bar chin-ups 5-8reps + Hollow body hold 45sec. B. 2 sets: Chest supported barbell row 10-15reps + DB later raise 2x10-20reps + DB skull crushers 10-20reps. C. Group Metcon

Workout 3
A. high hang snatch 6x3, 70-80% B. Back Squat 7x1@80% EMOM C. Group Metcon

Workout 4
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 5
A1. Bench Press 6x2, rest 30sec, A2. Ring Dips 6xmax 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

 

POWERLIFTING TEAM

DAY 1
NOTES: use this day to practice commands
A. Squat 83%x2x2, 86-88%x1-2x1
B. Deadlift 85%x1,
Competition pause bench (2count roughly) 90%x1, 85%x2
DAY 2
NOTES: use this day to practice commands
Squat 80%x1, 75%x2
Competition pause bench (2count roughly) 85%x1, 80%x3
DAY 3
Wendy workout!
A. 30-45min of easy mobility
B. Max chats
DAY 4
MEET!


WEIGHTLIFTING STREAM

Tuesday
A. Snatch. 6 sets: 3,2,1,3,2,1
B. Back Squat 3x2-4. plus 1xmax reps @ 80%
C. 3 sets: 3 Snatch Pull + 5 Snatch Pick-up @ 115-120%

Wednesday
A. Clean from block to a 3RM for the day
B. Jerk from rack. 3x4
C. Group Metcon

Friday
A. Clean + Clean + Jerk to a heavy single, then 2 sets @ 90% of that weight.
B. Front Squat 3x1.1.1 (try to hit heavier top set than last week - go big, last week of this protocol)
C. Paused Front Squat (3sec) 2x2
D. 3 sets: 3 Clean Pull + 5 Clean Pick-up @ 115-120%

Saturday
A. 3 sets: 3 snatch from block + 4 OH Squats.
B. Pause OH Squat 4x2, 3sec pause
C. Push Press 3x4-6
D. Goup Metcon (optional) 

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