WARM-UP

2-3mins @ 70%: skip, row, run or bike, then 2-3 rounds of: 30sec bear crawl + 10-20 froggers + 10-20 no money drill 

 

GROUP WORKOUTS

Monday
A. 20-15-10-5: wall ball + burpees. B. 2 sets: front plank 60sec + side plank 60sec/side

Tuesday
Light and Heavy: Part A: Light Sled. 6x30m sprints in a relay format (work to rest 1:3/1:4). Part B: Heavy Seld: 3x50m. Rest as needed

Wednesday
5 sets: 30sec shuttles, 30sec rest, 30sec burpees, 30sec rest, 30sec row, 90sec rest. Score your reps/cals.

Thursday
15mins for quality: OH walking lunges 10/10 + 15 KB swings + 30sec L-sit hold

Friday
FBOMB FRIDAY!

Saturday
A. Battling Ropes: 20sec on, 40sec off. set 1 and 4: alternating waves. set 2 and 5: claps. Set 3 and 6: simultaneous waves. B. Team Rowing Relay: Teams of 3: Complete 2000m as a team. divide up the work as you want.

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5
B. 2-3 sets, alternating: 1 1/4 Back Squat 5 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 1
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: Cross-over step-ups 15/15 + Ring Rows, max quality reps + Weighted Hip Thrust 10reps with 2sec pause at top + tuck hold on paralettes OR off pull-ups bar.
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 80%x3x6-8
B. Barbell Row 3x8-10
C. Group Metcon

Workout 2
A. 3 sets: press 80% (5 strict press + max push press) + 15 cable back flies
B. 2 sets: sinlge leg side plank 30-45sec + 12/12 Pallof Press
C. Group Metcon

Workout 3
A. Squat 85%x3-4x2-3
B. Pause Squat (3sec pause) 65%x3x5
C. Group Metcon

Workout 4
A. 5 sets: max HSPU + 30-45sec hollow body hold OR 25 hollow rocks + 8-10 strict pull-ups (chest to bar if able)
B. 3 sets: max ring dips + 10-15 toes to bar
C. Bench Press (controlled lowering, explosive press) 70%x6x3

Workout 5
A. 4 sets: 45-60sec of max chin ups OR rope climbs OR peg board climbs + 10/10 renegade rows
B. 3 sets: 15 Heavy KB swings
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A1. Back Squat 3x1-2 @ 90%, 2x1-2@95%
A2. Chin-ups (chest to bar if possible), 5xmax reps with 4sec lowering phase.
B1. 1 1/4 Front Squat 3x5 reps
B2. 3xmax ring rows
C1. Front Step-up 2x15/side
C2. Hip Thrust 2x10-15reps
C3. Back Flys 2x10-15

Workout 2
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 3
A. Full Snatch 10x1 EMOM @ 80-85% 
B. Clean and Jerk. 6x1 @ 80-85% EMOM.
C. Group Metcon

Workout 4
A1. Front Squat 3x2.1.1, rest 15sec for cluster, and rest 45sec between
A2. 4xmax kipping pull-ups, rest 2mins.
B. 3 sets: Deadlift 5x80%, 8x75%, 10-15@60-65% rest 2-3min
C. 2sets: Bulgarian Split Squat 20/side + GHD Hip Extensions 20reps + Paloff Press 12/side with 3sec pause

Workout 5
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

 

 

POWERLIFTING TEAM

DAY 1
A. Deadlift 90%x2x2, 95%x1, if feeling good go 97.5%x1
B. Squat 85%x3x3
C. Rows/Pullups 3x8

DAY 2
A. 1cnt Pause Bench 90%x2, 95%x1
B. DB Bench 3x8
C. 3 sets: 10 skullcrushers + 10 pec flies + 15 cable back flies

DAY 3
A. Squat 90%x2x2, 95%x1, if feeling good go 97.5%x1
B. Pause Squat 85%x2x3
C. Deadlift 75%x6x1 (for speed and technique)

DAY 4
A. 1cnt pause Bench 85%x3, 90%x2, 92.5%x2
B. Close Grip Bench 85%x3x3
C. Rows/Pullups 3x8

 

WEIGHTLIFTING STREAM

Monday
A. Snatch to a max double, then 3x1 at that weight
B. Back Squat: 4 hard sets of 2-4reps
C. 4 sets: 3 Snatch Pull + 3 Snatch Pick-up Drill @ 115 %

Tuesday
A. Clean from block to a max, then 2x3 @ 85%
B. Jerk from rack, 5x1
C. Group Metcon

Thursday
A. Clean and Jerk to a heavy double, then 3x1 at that weight.
B. Front Squat 3x1.1.1
C. Paused Front Squat 2x4
D. 3 sets: 3 clean pulls + 3 clean pick-up drill. 

Friday/Saturday
A. 3 tough sets: 2 High Hang Snatch +1 mid hang snatch + 3 OH Squats
B. Paused OH Squat 3x5
C. Push Press 3x4-6
D. Group Metcon

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