WARM-UP

2-3mins @ 70%: skip, row, bike or run, then, 2-3 rounds of: 8-15 ring rows with 3sec pause at top + groin-hamstring flow 60sec + 15 RDL empty bar

 

GROUP CONDITIONING

Monday
A. Prowler Sprints. 4x50m. As heavy as possible. B. 2x50m heavy farmers walks.

Tuesday
3 rounds for time: 10 pull-ups, 20 KB swings, 200m run.
Rest 3 mins
Then do another 3 rounds.

Wednesday
A. 8min for quality: 10 single arm Deadlift (use farmers walk impliments) + 1 lap single arm farmers walk per side.
B. 2 sets: 1 min of mini band shuffles, rest 20sec, 1min of banded squats, 20sec rest, 1min of 'founder' hold, 20sec rest. 

Thursday
Partner Workout, alternating rounds: 18min AMRAP: 8 ring rows + 10 push-ups + 15 goblet squats (50/30)

Friday
FBOMB FRIDAY!!

Saturday
5 sets for time (19 min cut-off): 30 arms only wall ball + Goblet Style Walking Lunges 15/15 + 60 double unders  (or 180 single skips)

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 3. B. Straight Leg RDL 2x10 (4sec lowering phase) at 60% of today's top weight C. (if time) 2 sets of bent-over dumbbell row with controlled tempo 8-10/side. D. Group Metcon

Workout 2
A, Shoulder Press, build to a 3RM B. 2-3 sets alternating: shoulder press 2-4 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 3. B. 3 sets of 3 reps: paused squats @ 80-90% 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: up to 65%x5, 70%x5, 75%xAMRAP
B. RDLs 3x8
C. Group Metcon

Workout 2
A. Press 65%x5, 75%x3, 85%x1
B. Barbell Rows 3×6-8
C. Group Metcon

Workout 3
A. Bench Press 65%x5, 70%x5, 75%xAMRAP
B. DB bench press 2-3x10
B. Group Metcon

Workout 4
A. Deadlift 65%x5, 75%x3, 85%x1
B. Chinups 2-3×10-12
C. Group Metcon

Workout 5
A. HSPU Controlled descents (add 1-3" deficit if needed) 6x5 descents with 4sec lowering
B. 2 sets: 15-20 goblet cossacks/side + 20 cable "A"s
C. Group Metcon


TRAINING-COMPETITION

Workout 1
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. 4 sets, alternating: 4-6 reps bench press, rest 90sec, max ring rows, rest 90sec C. Bench press. 1xMax reps @ 70% 1RM C. Group Metcon

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

Workout 3
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 32/24" box with a step down) working on fast cycle time. C. Group Metcon

Workout 4
A. Back Squat, 4x4-6@ 75-85% B. Cross-Over Step-up 2x20/side. C. Group Metcon

Workout 5
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

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3x1@90%
B. Clean and to 2x1@85%, 1@90%
C. Front Squat buld to one tough set of 3.2.1

Workout 2
A. Snatch from block 3x2@75%
B. Clean from block 3x2@75%
C. Snatch Pull 3x1@110%

Workout 3
A. Snatch to max
B. Clean to max
*Come to our WL training session on Thursday at 6:30pm

Workout 4
A. Mobility of Choice - 15mins
B. Group Metcon


POWERLIFTING TEAM

DAY 1
A. Back Squat: work up to 1x3@87.5%
B. 3sec pause squat 3x4@72.5/75/77.5%
C. RDL 3x6-8

DAY 2
A. Military Press build to 3RM, then 2x3@90% of that weight
B. DB shoulder press 3x8, 1x12+
C. DB bench press 3x8, 1x12+
D. band pull aparts 3x20
OR Group Metcon

DAY 3
A. Deadlift 75/82.5/90%x3
B. Pause front squat 5/3/2 ramping
C. Meadows Row 3x8

DAY 4
A. 2cnt pause bench 5@70%, 5@75%, 3@80%, 3@85%
B. 3-4 sets: 20 cable back flies + 12-15 scap chins
C. Barbell curls 1x70
D. Skullcrushers 3x10
OR Group Metcon

 

 

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