WARM-UP

2-3mins at 70%: run, row, skip or bike, then 2-3 rounds of: bird dog 12/side + torsion control drill 20-30 touches per side (slow tempo) + "W's" with band 10-15reps, slow tempo

 

GROUP CONDITIONING

Monday
5 rounds for time: 40 double unders +  10 thrusters @ fran weight or 5-10% more

Tuesday
10 rounds of 4 shuttles and 2 burpees, then Row 1000m, then 40cals on assault bike. 20 minute cut-off

Wednesday
15min AMRAP: 10 toe to bar + 10/10 walking lunges + 10/10 renegade rows.

Thursday
20mins for quality: 1 lap single arm farmers carry per side + max ring rows + 30sec L-sit + max HSPU + crossover step-up 15/15

Friday
FBOMB FRIDAY!

Saturday
3 sets, alternating: 100m sled push + 50m farmers walk. Rest as needed

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. 2-3 sets, alternating: 3sec paused back squat 5 reps at 70-85% of today's top weight + max ring rows C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 3 B. 2-3 sets, Tempo Bench Press (4sec lowering phase) 3-5 reps @ 85% of today's top weight. C. Group Metcon

Workout 3
A. 3 sets: Single Arm Landmine Row 1015/side + RDL with 4sec lowering phase 10 reps (use straps if needed) + weighted front plank 45sec. B. 2 sets: Front Step-ups 15/15 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. Back Squat 90%x1, 80%x2x5
B. RDLs 3x5
C. Group Metcon

Workout 2
A. Press 2-3x2@90%
B. Meadows Rows 3×6-8
C. Group Metcon

Workout 3
A. Bench Press 90%x1, 85%x3x3, 75%x1xAMRAP
B. DB shoulder press 2-3x8
C. Group Metcon

Workout 4
A. Deadlift 90%x3, 80%x2x3
B. Chinups 2-3×5-8, 1xAMRAP
C. Group Metcon

Workout 5
A. 5 rounds: 30sec AMRAP HSPU, 30sec rest
B. 3x75-100m sand bag carry
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. 4 tough sets: 1 Hang Clean + 1 Clean + 1 Jerk. B. Hollow Body Hold 3x60sec, rest as needed C Group Metcon

Workout 2
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 double unders for max speed C. Group Metcon

Workout 3
A. Back Squat, 3x1-2@ 90-95% B. 3x8-15 sand bag squats, as heavy as possible, with 4sec on the way down. C. Group Metcon D. 3x75-100m sand bag carry

Workout 4
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. 4x3-5 reps. C. Sand Bag Press 2-3 sets of 8-12reps C. Group Metcon

Workout 5
A. Snatch 10x1@80%+ B. Front Squat, build to a tough set of 5. C. Paused front squat, 3x2, as heavy as possible, 4sec pause. C. 2 sets: Weighted Front Step-ups 2x15/15 + weighted front plank 45sec D. 2-3 sets: 100m sand bag carry

 

POWERLIFTING TEAM

DAY 1
A. Back Squat 93%x1, 80%x2x5
B. 3x50m heavy sandbag carry
C. RDL 3x5

DAY 2
A. Bench Press 90%x1, 85%x3x3, 75%x1xAMRAP
B. Chinups 3x3 (weighted), 1xAMRAP
C. Barbell curls 1x100
D. Skullcrushers 3x10
OR Group Metcon

DAY 3
A. Deadlift 90%x3, 80%x2x3
B. Front Squat 2x2, 1x5
C. Meadows Row 3x6-8

DAY 4
A. Military Press 95%x1, 85%x3x3, 75%x1xAMRAP
B. DB shoulder press 2x8, 1xAMRAP (drop weight)
C. DB bench press 2x8, 1xAMRAP (drop weight)
D. band pull aparts 3x20
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Glute Side Shuffle + back flys. 3 sets to fatigue.
B. Tempo Back Squats 3x4-6. Start @ 75% and build as you're able. 5sec lowering phase.
C Group Metcon

Tuesday
A. Jerk 5x3@70-75%
B. Paused Snatch Pull 3x5@80-85% (2sec pause just below knee)
C. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec. 

Thursday
A. 3 sets, alternating: 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

Friday/Sat
A. Snatch from block 3x5 @ 70%.
B. Clean and Jerk 3x3 @ 70-75%.
C. Bench Press build to a tough set of 2, then 5x2 @ 85-90% of that.
D. 3 sets: front step-up 20reps/side + tucked front lever hold (or L-sit hold) 15sec minimum + external rotations with band 10-20reps/sode

 

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