WARM-UPS

2-3mins @ 70%: run, row, skip or bike, then: 2-3 rounds of: 30sec bear crawl + 10-20 froggers + 10-20 no money drill https://youtu.be/ATK4BtUyI18?t=4m5s

 

GROUP CONDITIONING

Monday
4 sets: 3mins of work, followed by 2mins of rest. Pick-up where you left off for each round. 15 pull-ups + 30 push-ups + 40 squats

Tuesday
4 sets: 30sec battling ropes (alternating waves), 30sec rest, 30sec assault bike, 30sec rest, 30sec max ring rows, 30sec rest, 30sec row, 90sec rest

Wednesday
6 sets: In 60sec: 12 thrusters @ 110% "FRAN" weight + max burpees in remaining time. Rest 2mins

Thursday
15mins for quality: 4 tough TGU/side + single arm overhead walking lunge 12 steps per arm + 8 strict chin-ups + 45-60sec hollow body hold

Friday
FBOMB FRIDAY!

Saturday
Team Workout (relay style). 5 sets each. rotate each round: 10 toe to bar + 10 ball slams + 200m run. 

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 5. B. Straight Leg RDL 2x10 (4sec lowering phase) at 40-50% 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 5RM B. 2-3 sets alternating: shoulder press 4-6 reps at 90% of today's top weight + 5-8 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 @ 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 95%x1, 85%x2x3
B. RDLs 3x5
C. Group Metcon

Workout 2
A. Press 95%x1, 85%x3x3, 75%xAMRAP
B. Meadows Rows 3×6-8
C. Group Metcon

Workout 3
A. Bench Press 93%x1, 90% 2x2
B. DB shoulder press 2-3x8
C. Group Metcon

Workout 4
A. Deadlift 95%x1, 85%x2x3
B. Chinups 3x3 (weighted), 1xAMRAP
C. Group Metcon

Workout 5
A. 2-3 sets: hamstring flossing 30/side + 10 sandbag squats + 20 cable back flies + 25 Poloquin step ups
B. 3x75-100m sandbag carry
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Deadlift - 1RM for the day 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 2
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. Bench Press 1RM C. Bench press. 1xMax reps @ 85 with a strict 3sec lowering phase D. Group Metcon

Workout 3
A. Clean and Jerk 3@70% 2@80%, 2@85% 1@90%. B. Group Metcon

Workout 4
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: 5-10 unbroken HSPU or Strict Push-up. Min 3: 45sec hollow body hold. C. Group Metcon

Workout 5
A. Back Squat 3RM B. Sand Bag Squats 4x8-12, rest 90sec between sets. C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Back Squat 95%x1, 85%x2x3
B. 3x50-75m heavy sandbag carry
C. RDL 3x5

DAY 2
A. Military Press: build to a 1RM, 90%x3x2
B. DB Bench Press 3x8
B. DB shoulder press 3x8
D. band pull aparts 3x20
OR Group Metcon

DAY 3
A. Deadlift 95%x1, 85%x2x3
B. Front Squat 3x1, 1x5-8
C. Meadows Row 3x6-8

DAY 4
A. Bench Press 93%x1, 90% 2x2
B. Chinups 3x3 (weighted), 1xAMRAP
C. Barbell curls 1x100
D. Skullcrushers 3x10
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Goblet Squats with band @ knee. 2x12
B. Paused Back Squat 3x5 with 5sec pause @ 70%
C. Group Metcon

Tuesday
A. Jerk 3x5@65%
B1. Chin-ups 5x4-8reps
B2. HSPU 5x4-8reps
C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Thursday
A. Speed Squat 7x3 EMOM @ 60%
B1. Bulgarian Split Squat 2x8/side (3sec lowering phase)
B2. Back Flys 2x10-15reps
B3. Scare Crow External rotations with band 2x10-15
C. Group Metcon

Friday/Saturday
A. Snatch 3x3@70%
B. Clean from Block 3x5 @ 60%
C. Bench Press 2x6-8
D. 2-3 sets: 12 single leg RDL + 15 side step/side

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