WARM-UP

2-3mins @ 70% effort: skip, run, row or bike, then: 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms

 

GROUP CONDITIONING

Monday
Part 1: Row for 10-15sec for peak power (your score = the fastest 500m split time that you see on the screen). When you've reached your peak, stop. Part 2: 1000m row. Part 3: 3 rounds for quality: front plank 60sec + side plank 60/60

Tuesday
A. 12mins: single arm farmers walk, 1 lap each side, + 12 single arm DL per side (same weight as farmers walk - use a KB for a farmers walk impliment) B. 5min amrap: 5 TGU/side or 10 TGU sit-ups/side

Wednesday
5 sets: 30sec battling ropes, rest 30sec, 30sec assault bike, 30sec rest, 30sec front plank (weighted if possible)

Thursday
Prowler Sleds. Part A (fast) 8x10m as fast as possible as moderate load. Part B. 2x50m

Friday
FBOMB FRIDAY!

Saturday
A. Team tire flips. 3x60sec. B. Reverse Sled Drag (walking backwards) 4x50m

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 3. 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 1RM 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 30-45sec between exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. 3 sets of 3 reps: paused 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 90%x2, 92.5%x1, 95%x1, 80%x5-8
B. Single arm DB row 3x10/10
C. Group Metcon

Workout 2
A. Press: build to a 1RM
B. Push Press, set 1: 1-3 (using part A weight), set 2: 2-5 (using 95% part A weight), set 3: AMRAP (using 90% part A weight)
C. 2 sets: 3-6 skin the cat + 15/15 Pallof Press
D. Group Metcon

Workout 3
A. Squat 75%x5x2 (controlled lowering, explosive up)
B. Bulgarian SS 2-3x6-8/leg
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. TGU 3x3
C. Bench Press 85%x3-5x2-3

Workout 5
A. 4 sets: goblet lunges 8/8 + 60sec max rope or peg board climb + 15 back flies
B. 5min DU or triple under practice
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. OH Mobility Prep (6-8min amrap) OH band stretch 45sec/side + 10-15 mini-band arm lifts + back flys 10-15reps. B. Push Press 4x10@50%, rest 90-120sec. C. 7min amrap: max seated DB press + max ring rows D. Group Metcon

Workout 2
A. Tempo Deadlift [4sec lowering phase] 4x6 @ 70%. B. 10min amrap: 60sec weighted front plank + 10 RDL + 10 GH Raise. B. Group Metcon

Workout 3
A. 5 sets, alternating: 6-8reps bench press, rest 90sec, max ring rows, rest 90sec B. back flys 3x10-15 with 2sec pause at back. C. Group Metcon

Workout 4
A. Clean and Jerk. 3@60%, 3@70%, 3@75%, 2x2@80%, 2x2@85%. B. Hollow Body Hold 3x60sec, rest as needed C Group Metcon

Workout 5
A. Back Squat with 4-5sec lowering phase, 10@50%, 8@60%, 6@70%, 4x5-6@80%, 1xmax (with tempo)@70% B. Cross-Over Step-up 3x15/side. C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Front Squat 3x5
B. Goblet lunges 3x10/10
C. 3 sets: 45-60sec weighted front plank OR hollow body hold
OR Group Metcon

DAY 2
A. Bench Press 3-4x5@72.5%
B. Barbell row 3-4x10
C. DB shoulder press 2x8-10, 1x10+ (drop weight on last set)
D. 3 sets: 12 curls + 12 rolling tricep extensions + 12 lateral raises
E. 100 reps band pushdown

DAY 3
A. Pause Squat 3-4x4@72.5%
B. Deadlift with bar on 2" blocks 3x5@65%
C. Pull-ups 5x5 (weighted if able)

DAY 4
A. Goblet Squats 4x10 (5sec lowering)
B. Tempo Bench (5sec lowering) 4x5@60%
C. 3 sets: 10 GHR + 10 tate presses + 10 BB curls
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don't drop the bar, keep your grip on it] Build up to a max with the cluster
B. Front Squat 3x6-8
C. 1 1/4 Front Squat 2x5 with 2sec pause

Tuesday
A. Jerk from rack. Build to a 5RM
B. 3 sets: Shoulder Press 6-8reps + immediately do max push press at same weight, then rest 2-3mins
C. Group Metcon

Thursday
A. Snatch from block. Build to a 5RM for the day
B. Hang Clean + 2 Clean + 2 Front Squat + Jerk. Build to a max
C. 3 sets: Front Squat, 3 reps, no rest, Back Squat, max reps-1, no rest, 8 walking lunges/side. 3-5mins between sets.
**PUT BLOCKS AWAY PLEASE!!**

Friday/Saturday
A. 3 Drop Snatch + 3 Paused OH Squat. Build to a max in this, then 2 sets @ 85-90% of that.
B. Group Metcon

 

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