GROUP CONDITIONING

Monday
For Reps: 4x 30sec on, 30sec off. Strict Chin-ups 4x 30sec on, 30sec off: DB Thrusters 4x 30sec on, 30sec off: Double unders

Tuesday
5 sets at max effort! 30sec row. rest 60sec. 30sec battling ropes. rest 60sec.

Wednesday
3 sets for reps:
60sec single leg skips R
60sec single leg skips L
60sec burpees
60sec assault bike

Thursday
12mins: 40m sandbag carry + 30-60sec front plank (on rings if able) + 10 HSPU (or suitable pushing variation)

Friday
FBOMB FRIDAY

Saturday
3x 4mins: 400m run + max wall ball in remaining time. Rest 2mins

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-ups sets of 8 reps. Rest 90sec between them.
Then: 5 work sets: 6,4,2,6,4, rest 2mins.
B. Group Metcon

Workout 2
A.
4 sets EMOM
Minute 1: RIght arm single arm half kneeling DB press 8-12 reps with 3sec lowering phase
Minute 2: Left arm
Minute 3: torsion control drill: 45sec of work with slow tempo
Minute 4: Chest to bar Bodyweight row with straight bar (use barbell), 6-12 reps
B. Group Metcon

Workout 3
A. Back Squat warm-ups: 3x5 with 30sec rest.

B. 3 sets EMOM:
Minute 1: Back Squat 4 reps with 5sec lowering phase
Minute 2: Heavy Goblet Squat Cossacks 8/side
Minute 3: heavy sandbag carry, 50-60m.
Minute 4+5: rest
C. Group Metcon

Workout 4
A. 5 sets, altnerating:
bodMax ring rows, rest 30sec,
accumulate 30-60sec of handstand hold (adjust angle of body to make it easier, or to make it harder, march hands), rest 30-60sec, single arm front plank on left for 45sec, rest 30sec, single arm front plank on right arm, rest 30sec B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 85%x3x3-5
B. 2 sets, alternating: 10 single leg RDL + 4-6 chin ups (weighted if possible)
C. Group Metcon

Workout 2
A. single arm KB bottom up press 2x12/side
B. Press 90%x2, 92.5%x1, 95%x1, 80%xAMRAP (aim for 7-10)
C. Group Metcon
D. (time permitting) Trap 3 Raise 2x12-15

Workout 3
A. Trap Bar (or straight bar) Deadlift 75%x5x2
B. 3-4 sets, rest 45-60sec: 12-15 lat pulldowns + 5 reps of curl grip barbell row
C. Group Metcon

Workout 4
A. 3 sets to failure: Incline Dumbbell Press & Overhead DB Tricep Extension (aim for 12-18 reps on the presses and 18-24 reps on the tricep extension)
B. DB Z Press 3x4-6
C. (if time) Heavy KB swings 2 sets to failure (aiming for 20-30)
D. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 10x2-3 ring muscle-ups every 90sec. Rest 3min between set 5 adn 6. [if you don't have muscle-ups, do 5-sets working on the ring M.U. transitions and then 5 sets doing big kip swings 3 reps per set]
B. 5min amrap: 3 strict dips + 3 strict chin-ups
C. Group Metcon

Tuesday
Weightlifting Class with Mylene

+ single leg squat practice:
12mins:
odd mins: pistol squats on left leg 2-5 reps with 3sec lowering phase
even mins: pistol squats on right leg 2-5 reps with 3sec lowering phase

*limit the depth of your squat if needed to maintain controlled lowering phase. Improving control and positioning is the major priority.

Wednesday
Competition Class:
A. in 10mins: Build to a 1RM Hang Power Snatch.
B. 5 sets of: 4mins at max sustainable pace: 5 HP Snatch @ 70% + 6 bar facing burpees + 15/10cal bike. Rest 3min between sets.
 

Thursday
 A. Gymnastic skill work:
12mins EMOM: min 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Min 2: shrimp squat or pistol squat (either one, with a controlled 3sec lowering phase) 10 reps left
Min 3: shrimp squat or pistol squat (either one, with a controlled 3sec lowering phase) 10 reps right
Min 4: skin the cat x 30sec
B. Aerobic Session at 60-65% pace for 40mins. 3min row, 45sec front plank on rings, 3min bike, 30sec L-sit.

Friday
A. Back Squat: Warm-ups, then 3x3.2.1. 15sec rest inside cluster. Rest 3mins between sets. B. Anderson Squats (with yolk) warm-ups as needed, then 3x6-10reps. (start a 2-4 inches above parallel). C. FBOMB D. 1 set: 80m-150m sand bag carry as heavy as possible.

Saturday
A1. Push Press. 4x4.2.2, rest 10-15sec inside cluster. Rest 2-3mins between sets.
A2. Wide Grip Chest to Bar (touch below nips) Lat pull down with pull-up grip, 4x6-12 reps with controlled tempo.
B. DB Bench Press 3x7-10, rest 90sec
C. Group Metcon
D. 2 sets: 10-15reps "W's" with band + "Y" presses 10-15reps with band. Rest as needed.

 

POWERLIFTING TEAM

DAY 1
A. Squat: 3RM or 92%xAMRAP
B. 3ct Pause CG Bench 3x8@60%
C. DB row (1cnt pause) 3x8

DAY 2
A. Bench Press: 3RM or 92%xAMRAP
B. 3ct Pause SQ 3x5@62.5%
C. Chinese Row 3x8
D. 3 sets each: 12 lat pulldowns, 12 tricep pushdowns

DAY 3
A. Deadlift 6x2@70%, 2x1@80%
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 2x5@70%
C. 3 sets each: 8-12 Ab Wheel, 10-12 lat pulldowns

DAY 4
A. Pause 1" above the chest Bench 2x12@55%
B. DB Incline bench 3x12
C. 2 sets, alternating: 10 Lateral Raises + 10 Rear Delt Flies + 10 Pec Flies
D. Sandbag Carry: max weight for 150m

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
C. Back Squat 3x2@85%

Workout 2
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%
B. Tall Jerk 3x3 as heavy as possible.
C. Optional Metcon (keep it light and at a max of 75% effort)

Workout 3
A. Snatch 3x1@75%
B. Clean and Jerk 3x1@75%
C. Front Squat 3x2@80%

Workout 4
A. Snatch to max. 3 attempts
B. Clean and Jerk to max. 3 attempts

 

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