WARM-UP

2-3mins @ 70%: skip, row, bike or run, then 2-3 rounds of: 30-60sec single leg RDL hold + overhead band pull-aparts 10-20reps with slow tempo + 10-20 table top bridges with 2sec pause at top

 

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 *Repeat from last Monday. Goal is to get at least 1 extra point over last week.

Tuesday
"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

Wednesday
Team Workout: In teams of 3, alternating work, complete 6 sets each: 60sec assault bike, 60sec burpees, 60sec rest

Thursday
15mins for quality: 5 tire flips (or 8 tought sand bag/ball slam over the shoulders) + max tempo ring rows + 100m row for speed + 20-40sec L-sit

Friday
FBOMB FRIDAY!

Saturday
5 sets for time: 20 ball slams + 200m run. Rest exactly 60sec (monitor your own rest)

 

FOUNDATIONS

Workout 1
A. Deadlift build to a tough set of 8. B. 2 sets: Tempo Deadlift [4sec lowering phase] 6 reps @ 75% of today's top weight. + Chinese Rows with KBs or DBs 8-12reps with 1sec pause at top. C. Group Metcon

Workout 2
A, Shoulder Press, build to a 1RM B. 2-3 sets alternating: shoulder press 2-4 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 8. B. 3 sets of 4 reps: tempo squats [5sec lowering phase] @ today's weight C. Group Metcon

Workout 4
A. 3 sets: 6-10 pull-ups, rest 60sec, 30-60sec hollow body hold, rest 60sec. B. 2-3 sets: bent-over barbell row (with palms up) 8-10 with 2sec pause at top, no rest, back flys 10-15reps, rest 90sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Push Press 4x2.1.1.1, rest 15sec between reps, rest 2min between sets
B. Single Arm Landmine row 3x8/8
C. Group Metcon

Workouts 2
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x5
B. Front Squat 1@87.5%, 6@70%, 1@90%, 6@75%, 1@92.5%, 80%x6+
C. Bulgarian SS 3x8/8

Workout 3
A. 4 sets, alternating: 10 DB Incline Bench + 4-6 pullups (weighted if possible)
B. Sandbag over-the-shoulders 4x8
C. Group Metcon

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

Workout 5
A. HSPU 4xAMRAP or 5min practice
B. 3 sets, alternating: 10 Deadbugs + 10 Sandbag Squats + 10/10 single leg RDL
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. High Hang Snatch (hips) + Mid-Hang Snatch (just above knee) + Full Snatch. 3 sets @ 70%, 2 sets @ 75%, 2 sets @ 80% Snatch B. Front Squat, build to a tough set of 3. C. Paused Front Squat [3sec] 6x2, every 2min D. 2 sets: Weighted Cross-over Step-ups 2x10/10 + weighted front plank 45sec E. 2-3 sets: 100m sand bag carry

Workout 2
A. Split Stance Deadlift 3x12/side with controlled lowering phase. B. 2-3 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 + Chinese Rows (with DB or KBs), rest 30sec. C. Group Metcon

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

Workout 4
A. 2 sets: 5 glute stars/side + 8 paused goblet squats B. Clean from blocks. 4x4@75%. C. Group Metcon

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

 

POWERLIFTING TEAM

DAY 1
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x5
B. Front Squat 1@87.5%, 6@70%, 1@90%, 6@75%, 1@92.5%, 80%x6+
C. Bulgarian SS 3x8/8

DAY 2
A. Bench Press 75%x3, 75%x5, 80%x3, 80%x5, 85%x3, 85%x5
B. DB Bench Press 4x10
C. Single arm landmine row 4x10/10
OR Group Metcon

DAY 3
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x5
B. Deadlift 5@80%, 4@82%, 3@85%, 2@87-90%, 1@90-92, 80%x5-8
C. Goblet Walking Lunges 3x20/20
D. GHR 3x15

DAY 4
A. Bench Press 10@60%, 8@70%, 6@75%, 50%x15-20
B. DB Incline Press 4x10
C. Chin ups 5x5
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. 3 Power Snatch + 4 OH Squat. 5 sets.
B. Clean from blocks 4x4
C. Group Metcon

Tuesday
A. Front Squat 3x6-8
B. 3 sets, alternating: OH walking lunges 8/side + GH raise 10reps
C. Snatch Pulls 3x6 with 4sec lowering phase. Then take your time to reset
D. 3 sets: chinese plank 45sec + weighted front planl 45sec

Thursday
A. Jerk 4x4
B. Bench Press 3x4-6
C. 3 sets: max HSPU + Max L-sit + 4 heavy TGU/side
D. 3 sets: back flys 10-20reps + scarecrows 10-20reps + kneeling single arm trap-3 raise, 10-20reps

Fri/Sat
A. 3 sets: 2 Paused Back Squat + 2-4 Back Squat
B. 2 sets: all exercises on R side, then all on L side. 8 bulgarian split squats + 12 front step-up + 12 side step-up + 12 "curtsy" step-up + 30-45sec single leg side plank (active leg down)
C. Group Metcon

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