WARM-UP

2-3mins @ 70%: skip, row, bike or run, then 2-3 rounds of: 60sec founder hold + 60sec per side pallof press hold + 8 paused goblet squats (4sec pause)

 

GROUP CONDITIONING

Monday
Civic Holiday!  Open Gym: 11:00am to 12noon

Tuesday
A. In 3minutes: 400m run + AMRAP burpees in remaining time. Rest 2mins. 4 sets. Your score is the total # of burpees completed.

Wednesday
18mins for quality: 25 side step-up per side (bodyweight) + 20 push-ups with controlled tempo + Pallof Press Holds: 40sec/side

Thursday
A. 2 minute assault bike time trial *Except Ali F., he has an exemption* B. 3 sets: 30sec alternating waves battling ropes, 30sec rest. 30sec L-Sit Hold, 30sec rest, 30sec claps battling ropes, 30sec rest, 30sec torsion control drill, 30sec rest.

Friday
It's FBOMB FRIDAY babay!!

Saturday
Strong Man Fun! A. 3x50m heavy farmers walk. B. 3x20m sled push as heavy as possible.

And out PARTY is happening tonight @ 8pm! Come out and enjoy!

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. 2-3 sets, alternating: 3sec paused back squat 6 reps at 75-85% of today's top weight + max ring rows C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 5 B. 2-3 sets, Paused Bench Press 4-6 reps @ 90% of today's top weight. 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 65%x5, 70%x5, 75%xAMRAP
B. RDLs 3x5
C. Group Metcon

Workout 2
A. Bench Press 65%x5, 75%x3, 85%x3-5
B. Barbell Rows 3×6
C. Group Metcon

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

Workout 4
A. Back Squat 65%x5, 75%x3, 85%x3-5
B. Chinups 2-3×8-10
C. Group Metcon

Workout 5
A. HSPU Controlled descents (add 1-3" deficit if needed) 6x6 descents with 4-5sec lowering
B. 2 sets: 20 goblet cossacks/side + 20 cable "Y"s
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Hang Snatch: 2x3@60%, 2x3@70%, 2x3@75%, 2x2-3@80%, B. Paused front squat: 7x2 every 90-120sec. 4sec pause. C. 2 sets: Bulgarian Split Squats 15/15 + weighted front plank 45sec

Workout 2
A. Deadlift 10@50%, 8@60% 6@70% 4@80% 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

Workout 3
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: 2-4 reps bench press, rest 90sec, max ring rows, rest 90sec C. Bench press. 1xMax reps @ 75% 1RM D. Group Metcon

Workout 4
A. 3 tough sets: 3 Hang Clean + 4 Jerk. B. Hollow Body Hold 3x60sec, rest as needed C Group Metcon

Workout 5
A. 2x OH Band 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

 

WEIGHTLIFTING STREAM
 

Monday

A. Glute Side Shuffle + back flys. 3 sets to fatigue. B. Tempo Back Squats 2x6 @ 70% with 5sec lowering phase. C Group Metcon

Tuesday

A. Paused Snatch Pull 3x5@75-80% (2sec pause just below knee) B. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec. C. Group Metcon

Thursday

A. 3 sets, alternatinge: Barbell Walking Lunges, 3x8-10/side + snatch grip RDL 12reps + side plank 60sec/side. Rest as needed. B. Group Metcon

Friday/Saturday

A. Snatch from block 3x3 @ 70%. B. Clean from block 3x3 @ 70%. C. Bench Press build to a tough set of 5, then 2x5@ 85% of that. D. 3 sets: front step-up 15res/side + tucked front lever hold (or L-sit hold) 15sec minimum + external rotations with band 10-20reps/sode

 

POWERLIFTING TEAM

DAY 1
A. Back Squat: work up to 1x2-3@90%
B. 3sec pause squat 3x3@75/77.5/80%
C. RDL 3x6

DAY 2
A. Military Press 3x2 (use last week's 3Rm 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%x5, 85%x3, 90%x2, if feeling good take one more jump for a heavy single
B. Pause front squat: build to a 2 or 3RM
C. Meadows Row 3x8

DAY 4
A. 2cnt pause bench 5@75%, 3@80%, 2-3x3@85%
B. 3-4 sets: 20 cable back flies + 12-15 scap chins
C. Barbell curls 1x80
D. Skullcrushers 3x10
OR Group Metcon

 

 

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