WARM-UP

2-3mins @ 70%: skip, row, bike or run, then: 2-3 rounds of: 30-60sec single leg RDL hold + overhead band pull-aparts 10-20reps with slow tempo + 10-20 table top bridges with 2sec pause at top


GROUP CONDITIONING

Monday
1 set for time: 1000m row + 50 wall ball + 800m run + 50 ball slams

Tuesday
Prowler Sprints: A. 4xheavy 10m pushes. B. 2x100m, light-moderate weight.

Wednesday
Partner workout 18min AMRAP, altnerate partner after each set: 4 strict pull-ups + 6 renegade rows/side + 8 push-ups

Thursday
16mins for quality: front step-up 20/20 + 45m single arm waiter's walk/side + side plank 60/60

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: simultanious 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 8 B. 2-3 sets, alternating: 4sec paused back squat 5 reps at 70-80% of today's top weight + max ring rows C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 8 B. 2-3 sets, Bench Press 6-8 reps @ today's top weight + "A's" with band 10-15reps. C. Group Metcon

Workout 3
A. 3 sets: Side Step-ups 15/15 + RDL with 4sec lowering phase 10 reps (use straps if needed) + weighted front plank 45sec. B. 2 sets: Bent-over DB Row with slow tempo 10-15reps/side C. Group Metcon

Workout 4
A. 5 sets, rest 30-60sec between exercises: max strict chin-ups (L-Chin-ups if possible!, aim for a minimum of 4 per set) + Hollow Body Hold 30-45sec. B. 3 sets:ring support hold 30sec, rest 20sec + max push-ups, rest 20sec, side plank 45-60sec/side, rest 20sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift 2×10 at 67.5%, 67.5%xAMRAP
B. RDLs 12/10/8 ramping
C. 8min: 2-5 HSPU EMOM

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

Workout 3
A. Press 2×10 @ 67.5%, 67.5%xAMAP
B. DB shoulder press 2-3x10
C. Group Metcon

Workout 4
A. Back Squat 60/70/80%x3
B. Chinups 2-3×12-15
C. GHD hip extensions 2-3×12-15

Workout 5
A. 12min EMOM min 1: 30sec max ctb pullups, min 2: 30sec max ring dips, min 3: 30sec AMRAP MU
B. 2 sets: 15 goblet cossacks/side + 20 cable "A"s
C. Group Metcon


 

TRAINING-COMP

Workout 1
A. 2x OH Mand Stretch 40sec/side + Standing Trap-3 Raise with Band, 10-15/side with slow tempo. 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 2
A. Back Squat, 3x6-8@ 70-80% B. Cross-Over Step-up 2x20/side. C. Group Metcon

Workout 3
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 @70%. C. 5min amrap: max seated DB press + max ring rows D. Group Metcon

Workout 4
A. Hang Snatch + Full Snatch: 2@60%, 2@70%, 2x1@75%, 2x1@80%, then build to a tough set for the day with no more than 2 misses B. 3 sets: 3 Paused Front Squat + 2-4 Regular Front Squat, rest 30sec, 12 hip thrusts, rest 90sec. C. 2 sets: Bulgarian Split Squats 15/15 + weighted front plank 45sec

Workout 5
A. Deadlift 6x3 EMOM @ 70% for speed. B. 2 sets: 10 straight leg deadlift with 4sec lowering phase (go off blocks, as high as needed to maintain perfect back position), rest 30sec + 10 GH Raise, rest 30sec + landmine row 10/10, rest 60sec. C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Back Squat: work up to 1x5@85%
B. 3sec pause squat 3x5@70/72.5/75%
C. RDL 3x8

DAY 2
A. Military Press 3x3
B. DB shoulder press 4x8
C. DB bench press 3x8
D. band pull aparts 3x20
OR Group Metcon

DAY 3
A. Deadlift 75/80/85%x4
B. Pause front squat 3x3
C. Meadows Row 3x10

DAY 4
A. 2cnt pause bench 3x3@82.5%
B. 3-4 sets: 20 cable back flies + 12 scap chins
C. Barbell curls 1x60
D. Skullcrushers 3x10
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch Build to a tough tripple, then 3x1 at top weight
B. OH Squat to 3RM
C. Back Squat to a tough set of 5, then 2x5@90%

Tuesday
A. Clean Pick-up + Clean + 2 Jerk, to max for the day
B. Jerk 3x3-5reps
C. Group metcon

Thursday
A. 2 Snatch pick-up + 1 Snatch + 1 OH Squat, to max for the day
B. Paused Snatch Pull 3x5 @ 80-95%
C. Front Squat 3x2.1.1

Friday/Saturday
A. Clean and Jerk, Build to a tough double.
B. Jerk, 5x1 tough sets.
C. Group Metcon (optional)

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