Warm-Up

2-3mins @ 70%: skip, row, bike or run, then: 2-3 rounds of: 8-15 ring rows with 3sec pause at top + groin-hamstring flow 60sec + 15 RDL empty bar

 

Group Conditioning

Monday
A. For time: 20-15-10-5 Heavy Goblet Squats + HSPU B. 2 stes: 60sec front plank + 60sec Chinese plank. Weighted if possible.

Tuesday
"Jackie" For time: 1000m row + 50 thrusters (35/45) + 30 chin-ups (any style)

Wednesday
In teams of 2, with only one partner working at a time, complete as many rounds in 20 mins as possible: 100DU + 80KB swings + 60 wall ball + 40 burpees + 20 toe to bar

Thursday
15mins for quality: 6 tire flips + 20-40sec L-sit + 8 heavy ball slams (or sand bag over the shoulder) + 30sec assault bike sprint at 100%

Friday
FBOMB Friday

Saturday
5 sets: 40m tough farmers walk + max strict chin-ups + 200m run. Rest as needed

 

Foundations

Workout 1
A. Back Squat, build to a tough set of 3 B. 2-3 sets, alternating: 4sec paused back squat 4 reps at 80% of today's top weight + max ring rows C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 5 B. 2-3 sets, Tempo Bench Press (4sec lowering phase) 2-4 @ 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
B. Push Press 6@75%, 4@80%, 2@85%, 6@77.5%, 4@82.5%, 2@87.5%, 6@80%, 4@85%, 2@90%
B. Single Arm Landmine row 3x8/8
C. Group Metcon

Workouts 2
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x4
B. Front Squat 80%x5, 82%x4, 85%x3, 90%x2, 95%x1, 80%x5+
C. Bulgarian SS 3x8/8

Workout 3
A. 4 sets, alternating: 10 DB Bench + 3-5 pullups (weighted if possible)
B. Sandbag OH press 4x6-8
C. Group Metcon

Workout 4
A. Glute Star 3x8
B. 4-5x50m sand bad carry (go as heavy as possible)
C. Group Metcon

Workout 5
A. 6min MU practice or 1-3MU EMOM for 6min
B. 3 sets, alternating: 10 Bird Dogs + 12-15 Sandbag Squats + 10 GHR
C. Group Metcon

 

Training-Competition

Workout 1
A. Back Squat 4x2-4@85%. On the last set, go for max perfect reps B. Sand Bag Squats 2x12-20, rest 90sec between sets. 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 + pvc shoulder pulses 10-20 with each grip. B. Push Press, Build to a tough set of 2. B. Push Press 2xamrap @ 75% of today's working weight with a 60sec rest . D. Sand Bag Press 2-3 sets of 8-12reps D. Group Metcon

Workout 3
A.Snatch 4x4 @ 70% B. Front Squat, as many sets of 1 in 8mins at last week's top weight (that was done for a set of 3). C. Paused Front Squat [3sec] 6x1, EMOM D. 2 sets: Weighted Cross-over Step-ups 2x10/10 + weighted front plank 45sec E. 2-3 sets: 100m sand bag carry

Workout 4
A. Deadlift 3x10@65%. B. 2-3 sets: Split Stance Deadlift 3x12/side with controlled lowering phase + 10 GH raise + Chinese Rows 10reps. C. Group Metcon

Workout 5
A. 2 sets: 5 glute stars/side + 12 paused goblet squats B. Clean and Jerk. Build to a tough double, then 4x1@90% of that. C Group Metcon

 

Powerlifting Team

DAY 1
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x4
B. Front Squat 80%x5, 82%x4, 85%x3, 90%x2, 95%x1, 80%x5+
C. Bulgarian SS 3x8/8

DAY 2
A. Bench Press 1@87.5%, 6@70%, 1@90%, 6@75%, 1@92.5%, 80%x6+
B. DB Bench Press 4x10
C. Single arm landmine row 4x8/8
OR Group Metcon

DAY 3
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x4
B. Glute Star 2x8
C. Deadlift 90-92%x1, 88-90%x2, 85%x4, 80%x6+
D. Goblet Walking Lunges 3x15/15
E. GHR 3x12

DAY 4
A. Bench Press 60-65%x8x8, 1min rest
B. DB Incline Press 4x10
C. Chin ups 5x5
OR Group Metcon

 

Weightlifting Stream

Monday
A. 2 Power Snatch + 5 OH Squats. 5 sets.
B. Clean 3x3@70-80%
C. Group Metcon

Tuesday
A. Front Squat 3x6-8, beat what you did last week.
B. 3 sets, alternating: OH walking lunges 10/side + GH raise 12reps
C. Snatch Pulls 3x5 with 4sec lowering phase.
D. 3 sets: chinese plank 45-60sec + weighted front plank 45-60sec

Thursday
A. Jerk 6x2
B. Bench Press 3x4-6 beat last week.
C. 4 sets: max HSPU + max L-Sit + 5 heavy TGU/side
D. 3 sets: back flys 10-20reps + scarecrows 10-20reps + half kneeling trap-3 raise 10-20reps.

Fri/Sat
A. 3 tough sets: 1 paused Back Squat + 2-5 back squat
B. 2 sets: all exercises on R side, then all on L side. 12 bulgarian split squats + 15 front step-up + 15 side step-up + 15 "curtsy" step-up + 30-45sec single leg side plank (active leg down)
C. Group Metcon

Comment