WARM-UP

2-3 mins @ 70%: skip, row or bike, then 2-3 rounds of: 30sec bear crawl + 10-20 froggers + 10-20 no money drill https://youtu.be/ATK4BtUyI18?t=4m5s

 

GROUP CONDITIONING 

Monday
OH Walking Lunges 10/10 + 20 plank touches (on forarms... if too hard, sub torsion control drill shoulder touches) + 30 double unders

Tuesday
5 sets for time: 10 knee to elbow + 15cals row or assault bike + 20 wall ball

Wednesday
In teams of two, alternating rounds, complete 5 rounds each of 250m row + 8 burpees + 15 KB Swings

Thursday
18mins for quality: 2 laps of gym sandbag carry + 20-30sec L-sit on paralettes + shrimp squats 5-10/side + 6-10 HSPU

Friday
FBOMB Friday

Saturday
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: altnerating wave. Set 7: double wave). Rest 3-4mins B. 5min amrap: 7 wall ball + 7 box jumps (step down)

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. 2-3 sets, 3 reps@90% of today's top weight, tempo squats with 4sec lowering phase. C. Group Metcon

Workout 2
A. bench press, build to a tough set of 8, B. 2 sets alternating: max reps bench press @ today's top weight + 10-15 single bent-over DB row C. Group Metcon

Workout 3
A. 5 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) B. 2 sets (if time): Glute side shuffles to fatigue + max ring rows C. Group Metcon

Workout 4
A. 3 sets: Seated Dumbbell press. 10-12reps + RDL with 4sec lowering phase 8 reps (use straps if needed) B. Monster Plank 4x20-30sec, rest 60sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Band Side Shuffles 2 sets to fatigue
B. Squat 5x5@75%
C. Group Metcon

Workouts 2
A. Strict Press 3x6
B. Push Press 3x5 (add about 10% to press weight)
C. DB Rows 3x12/12
D. Group Metcon

Workout 3
A. Speed Deadlifts 8x3@70%
B. Front Rack Bulgarian SS 3x8/8
C. Group Metcon

Workout 4
A. 4min EMOM: 1-3 MU negatives
B. 4min EMOM: 1-3 MU transtions
B. 3 sets, alternating: 10 renegade rows + 45-60sec hollow body hold
C. Group Metcon

Workout 5
A. 4 sets, alternating: 6-8 Bench Press + 15 cable back flies
B. Ab rollouts 3x12
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. 1 high hang clean + 1 full clean + 1 jerk. 2 sets @ 60%, 2 sets @ 70%, 2 sets @ 75% B. Tempo Back Squat (4sec lowering phase) 4x3-4 @ 85% C. Group Metcon

Workout 2
A. Muslce-up Negatives 6 sets of 3 as slow as possible. B. 2 sets of 15 HSPU (complete all 15, even if you have to break the set-up), rest 3mins between sets. C. 3 sets of max reps kipping chest to bar pull-ups., rest 2mins. *PROTECT YOUR HANDS - no rips. D. Group Metcon

Workout 3
A. Back Squat 10x1@80% every 45-60sec B. Deadlift 3x4-6@75% with 3sec lowering phase, then 1x10-20reps @ 60%. D. Group Metcon. E. Landmine row 3x6-10/side with 1sec pause @ top

Workout 4
CrossFit Open Skills: A. 4 sets: 15 power snatch (75/55) + 12 bar-over burpees, rest 2mins. B. 5 sets: max chest to bar chin-ups + 10 OH Squats (95/65), rest 2-3mins.

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x10 (3sec pause)
B. Back Squat 5x5@77.5%
C. Front Squat 3x6, ramping

DAY 2
A. Cable "Y" press 3x10
B. Bench Press 5x6@77.5%
C. Press 3x6-8
D. 3 sets, alternating: 10 DB bench + 10 DB rows

DAY 3
A. Glute Star 2x10
B. Deadlift 5x5@77.5%
C. Barbell Row 3x8

DAY 4
A. Cable Back Flies 3x12
B. 3sec Pause Bench 4x6@70%
C. DB Shoulder Press 3x10
D. 3 sets, alternating: 6-8 chin ups (weighted if needed) + 45sec weighted plank

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 3x2@75%, 3x2@80%, 3x2@85%
B. Hang Clean 3x3@70%
C. Back Squat, 1xmax @ 80%. Rest 3mins 1xmax @ 75%

Workout 2
A. Push Press 8x2 EMOM
B. 2-3sets:, alternating: Muscle Snatch 15-20reps + DB Shoulder Press 10-15reps with 2sec pause at top) + L-sit on paralettes, accumulate 30sec
C. Group Metcon

Workout 3
A. Snatch 10x1 EMOM, with no misses starting at 80%, build by feel.
B. Clean & Jerk. 2@70%, 2@75%, 2x2@80%, 2x2@85%
C. Back Squat 3x5@80%

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x5 reps.
B. Crossover Step-up 15reps + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

 

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