WARM-UPS

2-3mins @ 70%: skip, row or bike, then 2-3 rounds of: bird dog 12/side + torsion control drill 20-30 touches per side (slow tempo) + "W's" with band 10-15reps, slow tempo

 

GROUP CONDITIONING

Monday
6 sets: Every 2.5mins, complete 15 burpees + 15 balls slams. Record your time to complete each set, then add it up at the end.

Tuesday
Part A. 6 sets for max reps. 30sec max shuttles. 60sec rest. Rest 3mins between part A and B. Part B. 6 sets: Assault bike 30sec for max total cals, rest 60sec.

Wednesday
For time: 20 Thrusters + 60 double unders + 15 Thrusters + 40 double unders + 10 Thrusters + 20 double unders (40lb DBs/25lb DBs)

Thursday
18mins for quality: 4 tough TGU/side + 8 sandbag squats with 3sec pause in bottom + 1 lap heavy farmers walk

Friday
FBOMB FRIDAY!

Saturday
A. 5min amrap: 8 shuttles + 8 ball slams. Rest 4mins. B. 5min amrap: 8 cal row + 8 wall ball. 

 

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 8. B. Tempo Deadlift, 3x4 with 5sec lowering phase at today's top weight. C. Group Metcon

Workout 2
A, Shoulder Press, build to a 1RM. B. 2-3 sets alternating: shoulder press 4-6 reps @ 80% of today's top weight + 6-10 chin-ups with 3sec pause at top. Rest 45sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. 2-3 sets of 2-4reps: 1 1/4 back squats at 85% of today's top weight. 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

Workout 1
A. Glute Star 2x10
B. Tempo Squats (3sec lowering) 4x6-8@70%
C. Group Metcon

Workouts 2
A. Strict Press 3x8
B. Push Press 3x6-8 (add about 10% to press weight)
C. DB Rows 3x12/12
D. Group Metcon

Workout 3
A. Front Rack Bulgarian SS 3x10/10
B. Split Leg RDL 3x8/8
C. Ab rollouts 3x12
D. Group Metcon

Workout 4
A. 4 sets for quality: 8-10 MU negatives + 8 DB Z press + 45sec hollow body hold
B. TGU situps 2x10/10
C. Group Metcon

Workout 5
A. Ring Rows 3xMAX
B. 3 sets, alternating: 10 Bench Press + 8-10 pullups
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
CrossFit Open Skills: A.4 sets: 15 toe to bar + 20 push-ups, rest 2.5mins. B. Barbell Cycling: 5 sets: 10 squat clean + overhead @ 45% 1RM OR 75lbs/115lbs + 30 double unders, rest 2.5mins C. Group Metcon

Workout 2
A. Speed Back Squat 6x2@75% EMOM. B. Deadlift 5x3 EMOM @ 75% for speed. C. Deadlift 2x6-8@70% with 3sec lowering phase, then 1x10-20reps @ 60%. D. Group Metcon. E. Landmine row 3x6-10/side with 1sec pause @ top

Workout 3
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 kipping pull-ups., rest 2mins. *PROTECT YOUR HANDS - no rips. D. Group Metcon

Workout 4
A. Split Jerk from Rack 4x2-3 reps. B. Push Press 2x8-10. C. Group Metcon. D. 2 sets: "Y" presses 10-15 reps + "A's" 10-15reps

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x10 (3sec pause)
B. Back Squat 5x5@75%
C. Front Squat 3x8, ramping

DAY 2
A. Cable "Y" press 3x10
B. Bench Press 5x8@75%
C. Press 3x8
D. 3 sets, alternating: 12 DB bench + 12 DB rows

DAY 3
A. Glute Star 2x10
B. Deadlift 5x5@75%
C. Barbell Row 3x8
D. 3 sets, alternating: 10 ab rollouts + 20 heavy KB swings

DAY 4
A. Cable Back Flies 3x12
B. 3sec Pause Bench 4x8@65%
C. DB Shoulder Press 3x12
D. 3 sets, alternating: 8-10 chin ups + 45sec weighted plank

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 2@75%, 2x1@80%, 2x1@85%
B. Front Squat 3x3@80%
C. weighted front plank 3x45sec

Workout 2
A. Jerk from rack 2x2@80%, 2x2@85%
B. Push Press 4x2@80%
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x2@75%
B. Clean & Jerk. 2@70%, 3x1@75%, 1@80%, 1@85%
C. Squat 2x5@75%, 2x2@80%

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x2 reps.
B. DB Shoulder Press with 3sec pause at top, 2x6-10reps
C. 2 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
D. Group Metcon

 

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