WARM-UP

2-3mins @ 70%: skip, row, or bike, then: 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms

 

GROUP CONDITIONING

Monday
12mins AMRAP, climbing the ladder. 3 KB Swing + 3 wall ball + 15 double unders. Continue with 4 KBS + 4 Wall Ball + 15 DU. Skipping stays the same. KBS and WB increase by one each time.

Tuesday
4 sets for reps: 60sec shuttles, 30sec rest, 60sec double unders, 30sec rest, 60sec DB knee to overhead (hang power clean + push press), rest 30sec

Wednesday
A. In 3minutes: 400m row OR 0.6miles assault bike + AMRAP burpees in remaining time. Rest 2mins. 4 sets. Your score is the total # of burpees completed.

Thursday
15mins for quality: 5 tire flips + max chin-ups + 100m row for speed + 20-40sec ring support hold

Friday
FBOMB FRIDAY

Saturday
Team Workout (relay style, two people per team). 6 sets each. rotate each round: 10cals assault bike + 20 ball slams
 

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 2-3 sets, 4 reps, 1 1/4 back squats @ today's top weight C. Group Metcon

Workout 2
A. bench press 1RM, B. 2 sets alternating: 3reps bench press @ 90% of today's top weight + 6-8 bent-over DB row C. Group Metcon

Workout 3
A. 3 sets, rest 45sec between exercises: Cross-over Step-up 10-12 reps/side *with 3sec lowering phase* + max strict chin-ups (L-Chin-ups if possible!, aim for a minimum of 4 per set) + torsion control drill/shoulder touches: max in 60sec. B. 2 sets (if time): Poliquin Step-ups 15-25 reps/side + max strict pull-ups C. Group Metcon

Workout 4
A. 3 sets: Seated Dumbbell press. 6-10reps + RDL with 4sec lowering phase 8 reps (use straps if needed) + Monster Plank! 20-30sec. B. Side Step-up 2x12/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Band Side Shuffles 2 sets to fatigue
B. Goblet or sandbag walking lunges 4x8/8
C. Goblet or sandbag squats (5sec lowering, 5sec pause) 3x8-10
D. Group Metcon

Workouts 2
A. Press, 3 sets: 3 strict press then max push press (use around a 4RM weight)
B. 3 sets, alternating: 8-10 DB bench press + 8-10 DB rows
C. Group Metcon

Workout 3
A. Front Rack Bulgarian SS 3x10/10
B. Split Leg RDL 3x8/8
C. Ab rollouts 3x10
D. Group Metcon

Workout 4
A. 5 sets for quality: 5-8 MU transtion attempts (or 1-3 MU) + 10 seated DB Z press + 30-45sec max pullovers
B. Group Metcon

Workout 5
A. Tempo Back Squat (4sec lowering) 3x6
B. Ring Rows 3xMAX
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Muslce-up Negatives 6 sets of 3 as slow as possible. B. 5 sets: HSPU 5-8. Rest as needed. C. 3 sets of max reps on Peg Board OR chest to bar chin-ups with 2sec pause at top. D. Group Metcon

Workout 2
A. Speed Back Squat 7x3@70% EMOM. B. Deadlift 5x3 EMOM @ 70% for speed. C. Deadlift 2x6-8@70% with 3sec lowering phase. D. Group Metcon. E. Landmine row 3x6-10/side with 1sec pause @ top

Workout 3
A. Split Jerk from Rack 4x3-4 reps. B. Push Press 2x6-8. C. Group Metcon. D. 2 sets: "Y" presses 10-15 reps + "A's" 10-15reps

Workout 4
A. 2 high hang snatch + 1 hang snatch. 2 sets @ 60%, 2 sets @ 70%, 2 sets @ 75% B. Tempo Back Squat (4sec lowering phase) 4x4 @ 75-80% C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 3x8-10 (3sec lowering)
B. Pause Back Squat 4x5@70%
C. Front Squat 3x5 ramping
D. Heavy KB swings 5min: 30sec on, 30sec off

DAY 2
A. Overhead Press (sandbag or slam ball) 3x6-8
B. Bench Press 5x5@75%
C. TGU 4x3 (hard)

DAY 3
A. Glute Star 2x10
B. Deadlift from blocks 5x3@80%
C. Barbell Row 3x10
D. 3 sets, alternating: 10 skullcrushers + 10 curls + 10 pec flies

DAY 4
A. Cable "Y"s 3x15
B. Close Grip Bench 5x3@80%
C. Chin ups (weighted) 3x4-8
D. Ab rollouts 3x8

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3@75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%, 1@90%
B. Front Squat 6@70%, 6@80%, 3x3@85%, 2x6@80%
C. weighted front plank 3x45sec

Workout 2
A. Jerk from rack 2x4@75%, 2x3@80%, 2x3@85%,
B. Push Press 4x4 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%
B. Clean & Jerk. 3@70%, 2@75%, 3x2@80%, 2x2@85%
C. Tempo Squat [50x2] lowering phase 4x5

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x5 reps.
B. Push Press 2x6-10
C. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
D. Group Metcon

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