WARM-UP

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

 

GROUP CONDITIONING

Monday
4 sets: 1min assault bike. 90sec rest. 1min row. 90sec rest. You final score is the total # of cals on the bike + cals on the rower

Tuesday
A. battling ropes. 20sec on, 40sec off (set 1: double wave. set 2: alternating wave. set 3: snakes. Set 4: power slams. Set 5: claps. Set 6: alternating wave. Set 7: double wave). Rest 3-4mins
B. 5min amrap: 7 ball slams + 7 box jumps (step down)

Wednesday
18mins for quality: 10/10 split stance wall ball + 10/10 bent-over dumbbell row + 50/50 single leg skips + 1.5 laps single arm farmers walk

Thursday
Team Workout: In Team of 3, complete 6 sets each of 1 minute intervals of: rowing for cals + ball slams for reps + rest station. 

Friday
FBOMB FRIDAY!

Saturday
3 sets: 40m tough farmers walk + 100m sled push (no stopping). Rest as needed

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. 2-3 sets, alternating: 3sec paused back squat 5 reps at 80% of today's top weight + max ring rows C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 8 B. 2-3 sets, Tempo Bench Press (4sec lowering phase) 4-6 reps @ today's top weight. C. Group Metcon

Workout 3
A. 3 sets: Single Arm Landmine Row 10-15/side + RDL with 4sec lowering phase 12 reps (use straps if needed) + weighted front plank 45sec. B. 2 sets: Cross-over 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. Push Press 75%x3, 75%x5, 80%x3, 80%x5, 85%x3, 85%x5
B. Single Arm Landmine row 3x10/10
C. Group Metcon

Workouts 2
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x6
B. Front Squat 6@75%, 4@80%, 2@85%, 6@77.5%, 4@82.5%, 2@87.5%, 6@80%, 4@85%, 2@90%
C. Bulgarian SS 3x10/10

Workout 3
A. 4 sets, alternating: 10 DB Bench + 5-8 pullups (weighted if possible)
B. Sandbag OH press 4x5
C. Group Metcon

Workout 4
A. Glute Star 3x8
B. 2x150m heavy sand bag carry
C. Group Metcon

Workout 5
A. 6min MU practice or 1-3MU EMOM for 6min
B. 3 sets, alternating: 2 TGU + 10 Sandbag Squats + 10 GHR
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
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. 3 sets: 6-8 paused bench press, rest 90sce, 4-8 chest to bar strict chin-ups with 2sec pause at top. C. Group Metcon

Workout 2
A. Clean and Jerk 2@80%, 1@85%, 1@90%, 2@85%, 1@90%, 1@95% B. Group Metcon

Workout 3
A. 2x OH Band Stretch 40sec/side + Standing Trap-3 Raise with Band, 10-15/side with slow tempo. B. 15min amrap (for quality): 4-6 unbroken chest to bar pull-ups + 5-8 HSPU + 30sec L-sit hold on parallettes. C. Group Metcon

Workout 4
A. Back Squat 33x4-6@80%. On the last set, go for max perfect reps B. Sand Bag Squats 2x12-20, rest 90sec between sets. C. Group Metcon

Workout 5
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 + pvc shoulder pulses 10-20 with each grip. B. Push Press, As many sets of 1 @ last week's top weight (which you did for a tripple) in 8mins. B. Push Press 1xamrap @ 75% of today's working weight. D. Sand Bag Press 2-3 sets of 8-12reps D. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x6
B. Front Squat 6@75%, 4@80%, 2@85%, 6@77.5%, 4@82.5%, 2@87.5%, 6@80%, 4@85%, 2@90%
C. Bulgarian SS 3x10/10

DAY 2
A. Bench Press 87.5%x1, 70%x6, 90%x1, 75%x6, 92.5%x1, 80%x6+
B. DB Bench Press 4x12
C. Single Arm Landmine Row 4x12/12
OR Group Metcon

DAY 3
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x6
B. Deadlift 5x5@75%
C. Goblet Walking Lunges 3x20/20
D. GHR 3x15

DAY 4
A. Bench Press, 3x5/4/3/2/1@70%, rest 15sec within the cluster, 3min between sets
B. DB Incline Press 4x12
C. Chin ups 4xAMRAP
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Goblet Squats with band @ knee. 2x10
B. Paused Back Squat with 3sec, hit a 1RM, then regular back squat (no pause) 2x2 at that weight
C. Side Step-up: 2x20/side
D. Group Metcon

Tuesday
A. Jerk, to a 3RM for the day.
B. 3 sets alternating: max chin-ups, rest 30sec, Glute Ham Raise 6-12reps, rest 30sec, max HSPU, rest 30sec, hollow body hold 60sec, rest 30sec
C. Group Metcon

Thursday
A. Speed Squat 6x1 EMOM @ 80%
B. 2 sets: alternating: Bulgarian Split Squat, 15/side (3sec STRICT lowering phase) + 10-20 back flys + 10-20 scare cros with band
C. Group Metcon

Friday/Saturday
A. 3 sets: 3 power snatch from blocks + 2 pause OH Squat
B. Clean and Jerk. Build to a 3RM
C. Bench Press 2x6-8
D. 2-3 sets, alternating: 15 single leg RDL + 20 front step-up/side + single leg side plank 30-60sec. (do each exercise on the right leg first, then come around and do everthing (back to back) on the left).

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