WARM-UP

2-3 rounds of: 30-60sec single leg RDL hold + overhead band pull-aparts 10-20reps with slow tempo + 10-20 table top bridges with 2sec pause at top

 

GROUP CONDITIONING

Monday
1min assault bike, 1min rest. 1min row. 1min rest. 1min wall ball. 1min rest

Tuesday
A. 3x500m row. Rest 3mins. Your score is your total time over the 1500m. 
B. 2 sets: 60sec front plank, 60sec side plank/side, 60sec chinese plank

Wednesday
A. Battling ropes, 5 sets: 30sec alternating waves, 90sec rest
B. Battling ropes, 5 sets: 20sec claps, 40sec rest.
C. 3 min Assault Bike Time Trial

Thursday
5 sets for time: 30 double unders (sub 60 singles) + 15 wall ball +10 toe to bar

Friday
FBOMB Friday!

Saturday
A. 5 sets: farmers walk 40m + 40m singe arm overhead waiters walk (use a pair of dumbbells) + 300m run. Rest as needed. 

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 5. B. 2-3sets, 10 RDL with 4sec lowering phase @ approx 60% of today's top weight + Ring rows for max reps. C. Group Metcon

Workout 2
A, Shoulder Press, build to a tough set of 3 B. 3 sets alternating: shoulder press 3 reps at 90-95% of today's top weight + 2-4 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 5. B. 3 sets of 5reps: 1 1/4 squats @ approx 80% of today's top weight C. Group Metcon

Workout 4
A. 8 sets: 2-4 pull-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 85%x3-5x2-3
B. 3 sets max tempo ring rows
C. Group Metcon
Workout 2
A. Press 3x2 ramping to 2RM
B. 3 sets: 3 Push Press (using part A weight) + 3-6 skin the cat + 12/12 Pallof Press
C. Group Metcon
Workout 3
A. Squat 90%x2, 92.5%x1, 95%x1, 80%xAMRAP
B. Bulgarian SS 2-3x10/leg
C. Group Metcon
Workout 4
A. 5 sets: max HSPU + 10 TGU sit-ups/side + 8-10 strict pull-ups (chest to bar if able)
B. 3 sets: max ring dips + 10-15 toes to bar
C. Bench Press 75%x5x3
Workout 5
A. 4 sets: 10 goblet squats (5sec lowering) +10/10 renegade rows + 3-6 rope climbs (sub pull-ups if needed)
B. 5min DU or triple under practice
C. Group Metcon

TRAINING-COMPETITION

Workout 1
A. Back Squat. Build to 1 RM if it feels good. If not. 5x3@80% 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 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. Full Snatch, build to a max double, then 3x2@85-90% of that. B. Clean and Jerk. build to a tough 2, then 2x2@85%-90%. Group Metcon

Workout 4
A. Front Squat 3RM B. Deadlift 2-3@85%, 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 5
A. high hang snatch 6x3, 70-80% B. OH Squat, 8,6,4, 2 rest 90-120sec C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Front Squat 4x6-8
B. Heavy Reverse Sled Drag 4-6x20m
C. 3 sets: 45-60sec weighted front plank OR hollow body hold
OR Group Metcon

DAY 2
A. Bench Press 4-5x6@65%
B. Barbell row 3-4x12
C. DB shoulder press 3-4x12
D. 3 sets: 12 curls + 12 rolling tricep extensions + 12 lateral raises
E. 100 reps band pushdown

DAY 3
A. Pause Squat 4x6@65%
B. 2" Elevated Deadlift 3x6@60%
C. Pull-ups 25reps total (as few sets as possible)

DAY 4
A. Goblet Squats 4x15 (5sec lowering)
B. Tempo Bench (4sec lowering) 5x6@55%
C. 3 sets: 10 GHR + 10 tate presses + 10 BB curls
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch to a max single, then drop 25% and build to a max set of 3 (complete 2-4 sets of 3reps to achieve your max).
B. Back Squat. Build to a tough set of 3, then 2x4-6
C. 3 set: 4 Snatch Pull + 5 snatch pick-up @ 105-120%

Tuesday
A. Clean from Block. 6x1 EMOM @ 80%
B. Jerk from Rack: build to a tough set of 3, then 5x1 at that weight
C. Group Metcon

Thursday
A. Clean and Jerk to a heavy single, then 3x2@85-90% of that weight.
B. Front Squat, to a heavy single, then 4x2 @ approx 90%
C. 3 heavy sets: 3 CleanPull + 3 clean pick-up + 6 RDL

Friday/Saturday
A. build to a max for the day: 2 Snatch from Block + 2 paused OH Squat.
B. OH Squat: 3 tough sets of 5.
C. Push Press 2x6-8

 

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