WARM-UP

2-3mins @ 70%: skip, run or bike, then: 2-3 rounds of: reverse grip shoulder pass throughs + 10 paused goblet squats (squeeze glutes!) + 12 turkish get-up sit-ups/side (focus on shoulder position/stability)

 

GROUP CONDITIONING

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

Notes: Person 1 starts on bike, person 2 starts on burpees, person 2 starts on rest. After 60sec, person 1 moves to burpees, person 2 moves to rest, person 3 moves to bike. Score=cals + total # burpees

Tuesday
5 rounds for time: 20 KB swings + 20 walking lunges (10/10) holding the kettlebell (goblet style)

Wednesday
10 rounds of 4 shuttles and 2 burpees, then Row 1000m, then 40cals on assault bike. 20 minute cut-off

Thursday
18mins for quality: 8/8 renegade row + 24 plank touches (12/12) + 1.5 laps single arm farmers walk + max strict chin-ups

Friday
FBOMB FRIDAY!

Saturday
A. Team tire flips (back and forth). 3x60sec.
B. Team sandbag carry relay. 5 gym lengths per person.
C. 5min amrap: 5 burpees + 5 box jumps (step down).

 

Foundations Workouts

Workout 1
A. Deadlift, build to a tough set of 5. B. Tempo Deadlift, 3x3 with 5sec lowering phase at approx 90% of today's top weight. C. Group Metcon

Workout 2
A1. 3 sets alternating, rest 60-90sec bewteen sets: Shoulder Press, 3x6-8 + Chin-ups 3x6-8 with 2sec pause @ top. B. (if time) 2 sets: Seated DB press: 10-15reps. C. Group Metcon

Workout 3
A. Back Squat, 3x6-8 B. (if time) 2 sets: Sandbag Squats 10-15reps. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: narrow grip chin-ups 3 tough reps, minute 2: 6 reps bulgarian split squat right leg, minute 3: bulgarian split squat left leg. B. 2 sets: single leg calf raises 2x10-15/side. no rest C. Group Metcon

 

TRAINING-GENERAL

training gen
Workout 1
A. Glute Star 2x10
B. Squat 5x5@80%
C. Group Metcon

Workouts 2
A. Strict Press 3x5
B. Push Press 3x5 (add about 10% to press weight)
C. DB Rows 3x10/10
D. Group Metcon

Workout 3
A. Speed Deadlifts 7x3@75% every 90sec
B. Front Rack Bulgarian SS 3x8/8
C. Group Metcon

Workout 4
B. 3 sets, alternating: Bench Press 6-8@75% + 15 Cable Back Flies
B. Ring Rows (2sec pause) 3x8-12
C. Group Metcon

Workout 5
A. 4min EMOM: 1-3 MU negatives
B. 4min EMOM: 1-3 MU transitions
C. TGUs 3x5
D. Group Metcon

 

TRAINING-COMPETITION

Workout 1
CrossFit Open Skills: 5sets: A. 10 power clean & overhead (95/65) + 10 bar over burpees. rest 3mins. B. (if time) 3-4 sets: max chest to bar chin-ups, rest 2mins.C. Group Meton

Workout 2
A. Snatch 2x3@70%, 2x2@75%, 2x1@80%, 2x1@85% B. Paused Back Squat (3sec pause) 4x4 as heavy as possible C. Group Metcon

Workout 3
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) + 10-15 shrimp squats, rest 90mins 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 4
A. Split Jerk from Rack 5x2 reps@85-90%. B. Push Press 2x6-8. C. Group Metcon. D. 2 sets: "Y" presses 10-15 reps + "A's" 10-15reps

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x8 (3sec pause)
B. Back Squat 5x5@80%
C. Front Squat 3x5, ramping

DAY 2
A. Cable "Y" press 3x10
B. Bench Press 5x5@80%
C. Press 3x5
D. 3 sets, alternating: 10 DB bench + 10 DB rows

DAY 3
A. Glute Star 2x10
B. Deadlift 5x4@80%
C. Barbell Row 3x8
D. 3 sets, alternating: 10 ab rollouts + 15 heavy KB swings

DAY 4
A. Cable Back Flies 3x12
B. 3sec Pause Bench 4x4-5@75%
C. DB Shoulder Press 3x8-10
D. 3 sets, alternating: 5-8 chin ups (weighted if needed) + 60sec weighted plank

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 3x2@75%, 2x2@80%, 2x2@85%, 3x1@90%
B. Hang Clean 3x3@75%
C. Back Squat, 1xmax @ 80%. Rest 3mins 1xmax @ 75%. Try to beat last week

Workout 2
A. Tall Jerk Practice 5x5
B. Push Press 10x2 EMOM
C. Group Metcon

Workout 3
A. Snatch 10x1 EMOM with no misses starting at 80%
B. Clean & Jerk. 2@70%, 2@75%, 2x2@80%, 2x2@85%, 2x1@90%
C. Speed Squat, 10x2 @ 80% EMOM

Workout 4
A. Paused OH Squat (pause at top and bottom). 5x3 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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