WARM-UP

2-3mins @ 70%: skip, row, bike or run, then: 2-3 rounds of: 15 bootstrap squats + 10-25 scapular push-ups + 10-15 cossacks per side
 

GROUP CONDITIONING WORKOUTS

Monday
Labour Day Team Workout!

Tuesday
5 sets: 30sec battling ropes, 30sec rest, 30sec assault bike, 30sec rest, 30sec ball slams, 30sec rest. 

Wednesday
3 rounds for time: row 300m (or assault bike 15cal) + 15 KB swings + 15 goblet squats (use same KB for swings and squats)

Thursday
15min for quality: 5 strict toe to bar + 5 TGU/side + 40 DU

Friday
FBOMB FRIDAY!

Saturday
Sleds! Warm-up: 4x20m @ moderate weight. Work sets: 4x50m as heavy as you can go without stopping. rest as needed.

 

FOUNDATIONS

Workout 1

A. Deadlift build to a tough set of 3. B. Straight Leg RDL 2x10 (4sec lowering phase) at 40-50% 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 3RM B. 2-3 sets alternating: shoulder press 4-6 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 3. B. 3 sets of 4 reps: paused squats @ 85-90% of 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 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 6x6@70%, 45-60sec rest
B. Single Arm Landmine row 3x10/10
C. Group Metcon

Workouts 2
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x8
B. Front Squat 4x8@75%
C. Bulgarian SS 3x10/10

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

Workout 4
A. Glute Star 3x8
B. 3-4x100m heavy sand bag carry
C. Group Metcon

Workout 5
A. HSPU 3x8
B. 3 sets, alternating: 3 TGU + 10 Sandbag Squats + 10/10 single leg RDL
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
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: 5-10 unbroken HSPU or Strict Push-up. Min 3: 45sec hollow body hold. C. Group Metcon

Workout 2
A. Back Squat 3x6-8@75%. On the last set, go for max perfect reps B. Sand Bag Squats 2x12-20, rest 90sec between sets. C. Group Metcon

Workout 3
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 3, then drop 15% and do one AMRAP set. C. Sand Bag Press 2-3 sets of 8-12reps D. Group Metcon

Workout 4
A. Snatch 2x3@75%, 2x2@80%, 3x2@85% B. Front Squat, build to a tough set of 5. C. Paused Front Squat 2x5 D. 2 sets: Weighted Cross-over Step-ups 2x10/10 + weighted front plank 45sec D. 2-3 sets: 100m sand bag carry

Workout 5
A. Split Stance Deadlift 3x10/side with controlled lowering phase. 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 + DB row 12/12, rest 60sec. C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x10
B. Front Squat 4x8@75%
C. Bulgarian SS 3x10/10

DAY 2
A. Bench Press 60%x10, 70%x8, 75%x6, 50%x15-20
B. DB Bench Press 4x12
C. DB Row 4x12
OR Group Metcon

DAY 3
A. 5sec lowering Goblet Squat (5sec pause in bottom) 4x10
B. Deadlift 4x8@70%
C. Goblet Walking Lunges 3x20/20
D. GHR 3x15

DAY 4
A. Bench Press 60-65%x8x8, 1min rest
B. DB Incline Press 4x12
C. Chin ups 4xAMRAP
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Goblet Squats with band @ knee. 2x10
B. Paused Back Squat with 3sec, hit a 2RM, then 4x2 @ 90% of the top weight.
C. Side Step-up: 2x20/side
D. Group Metcon

Workout 2
A. Jerk 4x3-4@80%
B1. Chin-ups 5x3-6reps
B2. HSPU 5x4-10reps
C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Workout 3
A. Speed Squat 10x2 EMOM @ 75%
B1. Bulgarian Split Squat 3x12/side (3sec lowering phase)
B2. Back Flys 3x10-15reps
B3. Scare Crow External rotations with band 3x10-15
C. Group Metcon

Workout 4
A. 4 sets: [high hang snatch + hang snatch (from knee) + full snatch
B. 3x4 Clean from bloc @ 70%
C. Bench Press 3x3-5
D. 2-3 sets: 12 single leg RDL + 15 front step-up/side (do all right leg first, then all on right leg)

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