WARM-UP

2-3mins @ 70%: skip, row, bike or run, then: 2-3 rounds of: 15-20 shoulder pass throughs + 15 groiners/side + 10 squats with band around knees

 

GROUP CONDITIONING

Monday
"Beach Muscles" Partner Workout. 22min AMRAP: Each partner completes: 4 strict chin-ups (palms toward you) + 6 strict toe to bar + 8 push-ups + 12 goblet squats. *comp athletes add 4 ring dips after the toe to bar

Tuesady
3 sets: 400m run + 500m row + 20cals assault bike (20min cut-off)

Wednesday
A. Thrusters: 6 sets every 90sec: 10 tough, unbroken reps. B. Row or bike 3min time trial. 

Thursday
16min for quality: 14/14 goblet style walking lunges + 10/10 renegade rows + 30sec L-sit hold.

Friday
FBOMB FRIDAY!

Saturday
A. 3x2 hand-over-hand rope/sled pull (palms facing up, and hinge over so your back is parallel to the ground) [pull 2 rope lengths, then rest]. As heavy as possible. Rest as needed B. Finisher: 4 sets as fast possible: 15 burpees + 50 double unders [7min time cap, scale as needed] 

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 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 1 B. 2-3 sets, Bench Press 2-4 reps @ 90% of 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: scarecrows with band (elbows level with shoulders) 10-15, rest 45sec between sets. 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 4×10 at 60%, 1xAMRAP @ 60% (leave 1 rep in the tank)
B. RDLs 2-3×10-12
C. Strict t2b 3x10

Workout 2
A. Bench Press 55/65/75%x5
B. Barbell Rows 2-3×10-12
C. Group Metcon

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

Workout 4
A. Back Squat 55/65/75%x5
B. Chinups (Strict, weighted if possible) 2-3×10-12
C. GHD hip extensions 2-3×10-12

Workout 5
A. 2-3 sets: hamstring flossing 30/side + 10 goblet cossacks/side + 20 cable back flies + 25 Poloquin step ups
B. Group Metcon

 

TRAINING-COMP

Workout 1
A. Tempo Deadlift [4sec lowering phase] 4x4-6 @ 70-75%. B. 8min amrap: Pallof press 10-15/side + 10 RDL [4sec lowering phase] + 10 GH Raise. B. Group Metcon

Workout 2
A. 5 sets, alternating: 4-6reps bench press, rest 90sec, max ring rows, rest 90sec B. back flys 3x10-15 with 2sec pause at back. C. Group Metcon

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

Workout 4
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 5
A. Back Squat with 4-5sec lowering phase, 10@50%, 8@60%, 6@70%, 3-5@80%,4x2-3@85% B. Cross-Over Step-up 2x20/side. C. Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch 1@70%, 1@75%, 1@80%, 1@85%, 1@90%
B. Front Squat, 2x2@85-88%
C. 3 sets: Single Leg RDL (with dumbbell in opposite hand) 10reps + 4-8 strict toe to bar

Tuesday
A. Jerk from rack. 3x1@85-90%
B. Shoulder Press 2x2-4
C. Group Metcon

Thursday
A. Snatch from Block, build to a 2RM
B. Clean and Jerk, 2@75%, 1@80%, 2@85%
C. Back Squat, one tough set of 3 (should feel like 8.5/10)

Friday/Sat
A. OH Squat, one tough set of 3
B. 2 sets: Front step-up 12/side + 30sec hollow body hold + 10-20 back flies + 10-20 W's
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Back Squat: work up to 1x5@80%
B. Tempo Back Squat 3x5@70%
C. RDL 3x10

DAY 2
A. Military Press 4x5
B. DB shoulder press 4x10
C. DB bench press 3x10
D. band pull aparts 3x20
OR Group Metcon

DAY 3
A. Deadlift 3x6@75%
B. Pause front squat 3x4
C. Meadows Row 4x10

DAY 4
A. 2cnt pause bench 4x5@77.5%
B. 3-4 sets: 15 cable back flies + 15 curls + 15 skullcrushers
OR Group Metcon

 

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