WARM-UP

2-3mins @ 70%: skip, run, row or bike, then 2-3 rounds of: bird dog 12/side + torsion control drill 20-30 touches per side (slow tempo) + "W's" with band 10-15reps, slow tempo

 

GROUP CONDITIONING

Monday
6 rounds for time: 10/10 renegade rows + 15 DB hang power cleans + 10 box jumps (16min cut-off)

Tuesday
50 wall ball + 500m row + 35 wall ball + 350m row + 20 wall ball + 200m row

Wednesday
5 rounds for time: 10 HSPU + 10 toe to bar + 40 Double unders OR 10 push-ups + 10 ball slams + 10 box jumps (step down) 

Thursday
16mins for quality: front step-up 20/20 + Torsion control Drill 25/25 (with controlled tempo) + 30-45sec L-sit on paralettes or bar + single arm farmers walk 40m/40m

Friday
FBOMB FRIDAY!

Saturday
A. Partner workout, teams of 2 in a relay format: 5 sets each: 15 wall ball + 200m run B. BBQ!

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. 2-3 sets, alternating: 1 1/4 Back Squat 4 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 3 B. 3 sets, Bench Press 4 reps @ 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-GEN

Workout 1
A. Back Squat to max
B. Bench Press to max

Workout 2
A. Mobility & Recovery: 2-3 sets: 3min bike/row @ 70% + 3min/side super squat hip mobility drill + 20 shoulder pass throughs + 10 cossacks/side + 20 snow angel pull aparts + 2min/side quad stretch + 20 boot strap squats
B. Group Metcon

Workout 3
A. Deadlift to max
B. 2 sets, rest 60sec: 6-8 low box Bulgarian SS + max tempo ring rows
C. Group Metcon

Workout 4
A. 14 mins: odd minutes 5 thrusters, even minutes 2-5 muscle-ups for quality.
B. 2 sets: 10-15 back flys + 10-15 'Y's" + 10-25 "W"s
C. Group Metcon

 

 

TRAINING-COMPETITION

Workout 1
A. OH Mobility Prep. B. 6 sets, emom: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 5-10 unbroken HSPU or Strict Push-up. Min 3: 30sec hollow body hold. Min 4: 20sec of box jumps. C. Group Metcon

Workout 2
A. Snatch from Block. 4@60%, 3@70%, 3@75%, 2@80%, 2X2@85%, 2x1@88-90%, B. 3 sets: Front Squat 6-8rep, rest 30sec, 12 hip thrusts, rest 30sec, 10 GH Raise, rest 90-120sec. C. 3 sets: Weighted Step-ups 15/15 + weighted front plank 45sec

Workout 3
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 4xamrap @60%, rest 90-120sec. C. 7min amrap: max seated DB press + max ring rows D. Group Metcon

Workout 4
A. Tempo Deadlift [4sec lowering phase] 4x6-8 @ 70%. B. 10min amrap: Pallof press 10-15/side + 10 RDL + 10 GH Raise. B. Group Metcon

Workout 5
A. 5 sets, alternating: 4-6reps bench press, rest 90sec, max ring rows, rest 90sec B. back flys 3x10-15 with 2sec pause at back. C. Group Metcon

 

 

POWERLIFTING TEAM

DAY 1
A. Front Squat 4x4
B. Goblet lunges 3x8/8
C. 3 sets: 45-60sec weighted front plank OR hollow body hold
OR Group Metcon

DAY 2
A. Bench Press 3-4x5@75%
B. Barbell row 3x8
C. DB shoulder press 3x6-8
D. 3 sets: 10 curls + 10 rolling tricep extensions + 10 lateral raises
E. 100 reps band pushdown

DAY 3
A. Pause Squat 3-4x4@75%
B. Deadlift with bar on 2" blocks 3x5@67.5%
C. Pull-ups 5x3-5 (weighted if able)

DAY 4
A. Goblet Squats 4x8-10 (5sec lowering)
B. Tempo Bench (5sec lowering) 4x4@65%
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, then drop down 15% for 1 more set.
B. Front Squat 2x4-6
C. 1 1/4 Front Squat 2x4 with 2sec pause

Tuesday
A. Jerk from rack. Build to a 4RM
B. Shoulder Press 3x4-6reps + max push press, then rest 2-3mins
C. Group Metcon

Thursday
A. Snatch from block. Build to a 4RM for the day
B. Hang Clean + 2 Clean + 3 Front Squat + Jerk. Build to a max
C. Back Squats 2x4-6
D. 1 1/4 Back Squats 2x4
**PUT BLOCKS AWAY PLEASE!!**

Friday/Sat
A. 3 Drop Snatch + 4 Paused OH Squat. Build to a max in this, then 2 sets @ 85-90% of that.
B. Group Metcon

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