WARM-UP

2-3mins @ 70%: skip, run, bike or row, then: 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms

 

GROUP CONDITIONING

Monday
Tabata Row (8sets). rest 60sec. Tabata Wall ball. rest 60sec. Tabata assault bike. 

Tuesday
20min for quality:45m single arm waiter's walk + 45m single arm farmers walk per side (3 gym lengths) + weighted front step-up 15/15

Wednesday
Run 400m, then 5 rounds: 6 chin-ups + 12 push-ups + 18 goblet squats, then 400m run

Thursday
A. Prowler Sprints. 5x20m as fast as possible. 2x50m heavy. 1x150m. 

Friday
FBOMB FRIDAY!!

Saturday
6mins: 6 shuttles + 6 burpees. 2min rest. 6min: 10cal row + 10 wall ball.

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 8. 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 8RM B. 2-3 sets alternating: shoulder press 2-4 reps at 90% of today's top weight + 6-8 chin-ups. Rest 45-60sec between exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. 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 85%x1, 75%x2x5
B. RDLs 3x5
C. Group Metcon

Workout 2
A. Press 3x3@80-85%
B. Barbell Rows 3×6
C. Group Metcon

Workout 3
A. Bench Press 88%x1, 80%x3x5, 70%x1xAMRAP
B. DB shoulder press 2-3x8
C. Group Metcon

Workout 4
A. Deadlift 85%x3, 75%x2x3
B. Chinups 2-3×6-8
C. Group Metcon

Workout 5
A. 6 sets, alternating: 6 HSPU controlled descents + 3-5 HSPU
B. Goblet lunges 3x15/15
C. Group Metcon

 

TRAINING-COMPTITION

Workout 1
A. Back Squat, 4x2-3@ 90% B. Paused Squat (3sec pause) 1xmax reps @ 70%. C. Group Metcon

Workout 2
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. AMRAP Push Press + 3 jerk @ 80% of max push press. rest 90sec between sets. C. Group Metcon

Workout 3
A. Snatch 4x3 @ 75%+ B. Paused front squat: 10x1 every 45-60sec 4sec pause. C. 2 sets: Bulgarian Split Squats 15/15 + weighted front plank 45sec D. 2 sets: 100m sand bag carry

Workout 4
A. Deadlift 3-5@85%. 1-2@90%. 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 5
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 4x2-3 @ 90%, rest 2mins C. Bench press. 1xMax reps @ 80% D. Group Metcon

 

WEIGHTLIFTING STREAM

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

Tuesday
A. Jerk 3x6@65%
B. Paused Clean Pull 3x5@75-80% (2sec pause just below knee)
C. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec. 

Thursday
A. 3 sets, alternatinge: Barbell Walking Lunges, 3x8-10/side + snatch grip RDL 12reps + half kneeling paloff press with band, 12 reps with 4sec pause in 'out position'. Rest as needed.
B. Group Metcon

Fri/Sat
A. Snatch from block 3x4 @ 70%.
B. Clean from block 3x4 @ 70%.
C. Bench Press build to a tough set of 4, then 2x4@ 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 3-4x1@90-93%
B. 2sec Pause Squat 65/75/85%x3
C. RDL 3x5

DAY 2
A. Military Press: build to a 2RM, 2x2@95%
B. DB shoulder press 3x8
C. DB bench press 3x8
D. band pull aparts 3x20
OR Group Metcon

DAY 3
A. Deadlift 85%x3, 75%x2x3
B. Front Squat 3x3
C. Meadows Row 3x6-8

DAY 4
A. Bench Press 88%x1, 80%x3x5, 70%x1xAMRAP
B. Chinups 2-3×6-8
C. Barbell curls 1x100
D. Skullcrushers 3x10
OR Group Metcon

 

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