WARM-UP

2-3mins @ 70%: skip, row or bike, then, 2-3 rounds of: glute stars with mini bands (to fatigue) + 15reps of wall-facing 'squat therapy squats' with 4sec lowering phase + 45-60sec of hanging from the bar (keep abs tight) 
 

 

GROUP CONDITIONING

Monday
5 sets for time: 10 toe to bar + OH Walking Lunges 10/10 + 30 double-unders

Tuesday
Team Workout! In teams of two, complete 50 burpees, then 200 KB swings, 200 box jumps, 2000m row. Everyone must start with the burpees. After that, the reps and exercises can be partitioned/broken-up any way the team sees fit. Only one team member can be working at a time.

Wednesday
A. Battling ropes: 20sec on, 40sec rest: 2 times through each: alternating waves, claps, simultanious waves B. Assult Bike relay. In teams of 3, complete 150cals.

Thursday
18mins for quality: 5 tire flips + max chin-ups + 100m row for speed + 20-40sec L-Sit on Paralettes

Friday
FBOMB FRIDAY!

Saturday
7 sets for time: For time: 10 reps each of: wall ball + short shuttles (width of gym)  

 

FOUNDATIONS

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

Workout 2
A. bench press, build to a tough set of 5, 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: Weighted Cossacks (goblet style) 8-10/side + max ring rows + glute side shuffles 5 in each direction to fatigue + Heavy sandbag/slam ball over the shoudler 6-8reps B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: Seated Dumbbell press. 6-10reps + Bent-over Barbell Row 8-12reps with 1sec pause at top + Monster Plank 4x20-30sec.
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Band Side Shuffles 2 sets to fatigue
B. Front Squat 8/8/5/5 ramping
C. Back Squat 3x5 (add 5-10% to front squat)
D. Group Metcon

Workouts 2
A. Strict Press 3x3
B. Sandbag or Slam Ball OHP 4x8
C. Landmine Rows 3x8/8
D. Group Metcon

Workout 3
A. Deadlift 3x6-8@80%
B. Front Rack Bulgarian SS 3x6/6
C. Group Metcon

Workout 4
A. 3 sets, alternating: Bench Press 5@80% + max strict chin ups
B. DB Rows (2sec pause) 3x10/10
C. Group Metcon

Workout 5
A. 15min EMOM: min 1 2-3 MU negatives, min 2: 2-3 skin the cat, min 3: 2-3 MU transitions
B. Single Leg Calf Raises 2x15/15
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Back Squat Quickly build to 1@90%, then 2x8-12@70% B. Deadlift 6x2 EMOM @ 80%, then 1x10-20 @ 65%. C. Group Metcon.  

Workout 2
CrossFit Open Skills:
A. max bar muscle-ups in 6mins (work on consecutive reps, if no muscle-ups, work on pull-ups, and take care of your hands!). B. 5 sets of 6 touch and go power cleans. Start at 65/95) and build as high as you can (while maintaining touch and go). C. Group Meton D. (optional) Fat bar Pull-ups 4xmax, rest 90sec.

Workout 3
A. Split Jerk from Rack 4x3 reps starting at 80%. B. Push Press 2x6-8 (try to increase weight from last time). C. Group Metcon. D. 2 sets: "Y" presses 10-15 reps + Bent-over DB rows 8-12/side

Workout 4
A. Clean and Jerk 2x3@70%, 2x2@75%, 2x1@80%, 2x1@85% B. Paused Back Squat (3sec pause) 5x1-2 as heavy as possible C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x8 (3sec pause)
B. Back Squat 5x3@85%
C. Front Squat 3x5, ramping

DAY 2
A. Cable "Y" press 3x10
B. Bench Press 5x3@80%
C. Press 3x4, 1x8-10
D. 3 sets, alternating: 8 DB bench + 8 landmine rows

DAY 3
A. Glute Star 2x10
B. Deadlift 4x3@85%
C. Chinese Rows 3x8
D. 3 sets, alternating: 10 ab rollouts + 20 heavy KB swings

DAY 4
A. Cable Back Flies 3x12
B. 3sec Pause Bench 4x3-5@77.5%
C. DB Shoulder Press 3x8-10
D. 3 sets, alternating: 4-6 chin ups (weighted if needed) + 60sec weighted plank

 

WIGHTLIFTING STREAM

Workout 1
A. Snatch. 2@75%, 2@80%, 2x1@85%, 2x1@90% 2x1@95%
B. Hang Clean 3x3@75%
C. Back Squat, 1xmax @ 85%. Rest 3mins 1xmax @ 80%. Try to beat last week

Workout 2
A. Tall Jerk Practice 5x5
B. Jerk 3x3@70%
C. Push Press 6, 4, 2, 4, 2
D. Group Metcon

Workout 3
A. Snatch 5x1 EMOM @ 70-80%. 5x1 EMOM @ 80-85%
B. Clean & Jerk. 2@70%, 2@75%, 2x1@80%, 2x1@85%, 2x1@90%, 2x1@95%
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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