WARM-UPS

2-3mins @ 70%: skip, run, row or bike, then 2-3 rounds of: 15 bootstrap squats + 10-25 scapular push-ups + 10-15 cossacks per side

GROUP CONDITIONING

Monday
4 sets of 3mins AMRAP: 3 pull-ups + 6 burpees + 9 KB swings. 2min rest. At the end of each set, pick-up where you left off and track your total # of rounds completed

Tuesday
6 rounds for time (20min cut-off) 45m single arm waiter's walk + 45m single arm farmers walk per side (3 gym lengths) + split stance wall ball 15/15

Wednesday
7 sets: 20sec battling ropes: atlernating waves, 40sec rest, 20sec assault bike, 40sec rest

Thursday
Prowler Sprints! A. For max speed: 7x10m, rest 40-60sec. B. 2x100m sled "sprints" at light to moderate weight. Rest as needed between sets.

Friday
FBOMB FIRDAY!

Saturday
Partner Workout, in teams of 2, relay style: 5 sets each: row 250m + 15 box jump (step down). Must tag your partner in to switch

 

FOUNDATIONS

Workout 1

A. Deadlift build to a tough set of 5. B. Deadlift, 1x10reps with controlled lowering phase at 60-70% of today's top weight. C. 2-3sets of bent-over dumbbell row with controlled tempo 8-10/side.

Workout 2

A, Shoulder Press, build to a 5RM B. 2-3 sets alternating: shoulder press 4-6 reps at 90% of 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 5. B. 3 sets of 6 reps: paused squats @ 70-80% of 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 2×10 @ 67.5%, 67.5%xAMRAP
B. RDLs-2-3×8-10
C. 8min MU practice or EMOM 1-3 MU

Workout 2
A. Press 60/70/80%x3
B. Barbell Rows 2-3×8-10
C. Group Metcon

Workout 3
A. Bench Press 2×10 @ 67.5%, 67.5%xAMRAP
B. Group Metcon

Workout 4
A. Deadlift 60/70/80%x3
B. Chinups (Strict, weighted if possible) 2-3×8-10
C. GHD hip extensions 2-3×10-12

Workout 5
A. 10min EMOM min 1: 2-5 HSPU min 2: 2-5 skin the cat
B. 2 sets: 10 goblet cossacks/side + 20 cable "A"s
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1

A. OH Mobility Prep (6min amrap) 10-15 trap-3 raise lift/side (standing, use a light band from low to high) + 10-15 mini-band arm lifts + back flys 10-15reps. B. Push Press, every 2mins, 5xamrap @65%. C. 6min amrap: max seated DB press + max ring rows D. Group Metcon

Workout 2

A. Hang Snatch: 2@60%, 2x2@70%, 2x2@75%, 2x2@80%, then build to a tough single for the day with no more than 2 misses B. 3 sets: Front Squat 6-8rep, rest 30sec, 12 hip thrusts, rest 30sec, 10 GH Raise, rest 90-120sec. C. 2 sets: Weighted Step-ups 15/15 + weighted front plank 45sec

Workout 3

A. Tempo Deadlift [4sec lowering phase] 2x5-8 @ 65-75%. B. 2 sets: 10 RDL [4sec lowering phase] @ approx 70% of top weight used in part A. C. 2-3 sets: 10 GH Raise + landmine row 10/10. B. Group Metcon

Workout 4

A. 2 sets: chest to bar chin-up holds 30-45sec (hold top position of chin-up, as close to chest to bar as possible, with shoulder blades back and down - use band if necessary) B. 5 sets, alternating: 2-4reps bench press, rest 90sec, max ring rows, rest 90sec C. Bench press. 1xMax reps @ 75% 1RM C. Group Metcon

Workout 5

A. Clean and Jerk. 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 2x1@90 1@95% 1@90%. B. Hollow Body Hold 3x60sec, rest as needed C Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Back Squat: work up to 1x5@82.5%
B. Tempo Back Squat 3x5@72.5%
C. RDL 3x8

DAY 2
A. Military Press 5/4/3
B. DB shoulder press 4x8-10
C. DB bench press 3x8-10
D. band pull aparts 3x20
OR Group Metcon

DAY 3
A. Deadlift 70/75/80%x5
B. Pause front squat 3x4
C. Meadows Row 3x10

DAY 4
A. 2cnt pause bench 4x4@80%
B. 3-4 sets: 15 cable back flies + 10 scap chins
C. Barbell curls 1x50
D. Skullcrushers 3x10
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch Cluster, build to a 3RM, then drop 10% and do 2x3
B. Back Squat 3x2-4
C. 1 1/4 Back Squat 2x5 with 2sec pause

Tuesday
A. Jerk from rack. Build to a 4RM, then 4x2 at that weight
B. 3 sets, alternating: Shoulder Press 3-6reps, rest 30sec, DB shoulder Press 8-12reps, rest 30sec, Back flyies 10-20reps, rest 90sec
C. Group Metcon

Thursday
A. Snatch from block. Build to a 2RM for the day
B. 2 Hang Clean + Clean + Jerk. Build to a max
C. 3 sets: Front Squat, 2 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. 1 Drop Snatch + 2 Paused OH Squat (4sec). 3 tough sets.
B. 3sets: 4-10 strict to to bar + 5 band shuffles/side to fatigue
C. Group Metcon

 

 

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