WARM-UP

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

 

GROUP CONDITIONING

Monday
5 sets: EMOM: Min 1: 8 though thrusters @ 110%+ of Fran weight. Min 2: Row 30sec. Min 3: Max chin-ups in 30sec. 

Tuesday
8 rounds for time (18min cut-off): 30 Double Unders (100 singles) + Renegade Rows 10/10

Wednesday
18mins for quality: front step-up 20/20 + Max push-ups (or HSPU) + 20 heavy ball slams

Thursday
Partner Workout, relay style (must 'tag in' partner'): 7 sets each: 12 burpees + 200m row. 

Friday
CANADA DAY FBOMB FRIDAY!

Saturday
A. Farmers Carry, 4 tough sets of 50m total (or 3 gym lengths if inside). B. Finisher: 20-15-10-5 for time: wall ball + ball slam

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 8. B. 2-3sets, 10 RDL with 4sec lowering phase @ approx 75% of today's top weight + Ring rows for max reps. C. Group Metcon

Workout 2
A, Shoulder Press, build to a 8RM B. 2-3 sets alternating: shoulder press 6-8 reps at today's top weight + 6-8 chin-ups. Rest 45-60sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. 3 sets of 4 reps: paused squats @ today's 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. Back Squat 4×10 @ 60%, 1xAMRAP @ 60%
B. RDLs 2-3×12-15
C. Strict t2b 3x10

Workout 2
A. Press 55/65/75%x5
B. Barbell Rows 2-3×12-15
C. Group Metcon

Workout 3
A. Bench Press 4×10 @ 60%, 1xAMRAP @ 60%
B. Group Metcon

Workout 4
A. Deadlift 55/65/75%x5
B. Chinups (Strict, weighted if possible) 2-3×12-15
C. GHD hip extensions 2-3×12-15

Workout 5
A. 2-3 sets: 3min/side super squat hip mobility drill + 10 goblet cossacks/side + 20 cable back flies + 20 boot strap squats
B. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Clean and Jerk. 4@60%, 3@70%, 3@75%, 2x3@80%, 2x2@85%. B. Hollow Body Hold 3x60sec, rest as needed C Group Metcon

Workout 2
A. OH Mobility Prep. B. 6 sets, emom: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 30sec hollow body hold Min 3: 5-10 unbroken HSPU or Strict Push-up. Min 4: 30sec of box jumps (aim for 24" box with a step down) working on fast cycle time. C. Group Metcon

Workout 3
A. Back Squat with 4-5sec lowering phase, 10@50%, 8@60%, 6@70%, 6@80%,4x3-5@85% B. Cross-Over Step-up 3x15/side. C. Group Metcon

Workout 4
A. OH Mobility Prep (6min amrap) OH band stretch 45sec/side + 10-15 mini-band arm lifts + back flys 10-15reps. B. Push Press, every 2mins, 5xamrap @60%. C. 6min amrap: max seated DB press + max ring rows D. Group Metcon

Workout 5
A. 2 Hang Snatch + Full Snatch: 1@60%, 1@70%, 1@75%, 2x1@80%, 2X1@85% 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

 

POWERLIFTING TEAM

DAY 1
A. Back Squat: work up to 1x5@77.5%
B. Tempo Back Squat 3x5@67.5%
C. RDL 3x10

DAY 2
A. Military Press 4x8
B. DB shoulder press 4x10
C. DB bench press 3x10
D. band pull aparts 3x20
OR Group Metcon

DAY 3
A. Deadlift 3x8@70%
B. Pause front squat 3x5
C. Meadows Row 4x10

DAY 4
A. 2cnt pause bench 4x5@75%
B. 3-4 sets: 15 cable back flies + 15 curls + 15 skullcrushers
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 2 more sets.
B. Front Squat 3x2-4
C. 1 1/4 Front Squat 3x3 with 2sec pause

Tuesday
A. Jerk from rack. Build to a 3RM
B. Shoulder Press 3x2-4reps + max push press, then rest 2-3mins
C. Group Metcon

Thursday
A. Snatch from block. Build to a 3RM for the day
B. Hang Clean + 3 Clean + 1 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/Sat
A. 3 Drop Snatch + 3 OH Squat (no pause). Build to a max in this, then 2 sets @ 85-90% of that.
B. Group Metcon

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