GROUP CONDITIONING

Monday
3min max shuttles. 1min rest. 3min assult bike. 1min rest. 3min box jumps (step down), 1 min rest. 3min ball slams, 1min rest

Tuesday
"Beach Muscles" Partner Workout. 16min AMRAP: Each partner completes: 4 strict chin-ups (palms toward you) + 6 strict toe to bar + 8 push-ups + 12 goblet squats. *comp athletes: sub 6 ring dips for the push-ups

Wednesday
7min amrap: 10 DB Push Press + 10 DB Step-ups, alternating (5/5) + 10 burpees

Thursday
3 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: Sandbag Carry
min 2: strict chin-ups (or chest to bar bodyweight row using a barbell in a rack)
min 3: push-ups
min 4: side plank left arm down
min 5: side plank right arm down

Friday
FBOMB FRIDAY!

Saturday
5 sets:
30sec toe to bar, 30sec rest
30sec max HSPU or Push-ups, rest 30sec
30sec double unders, rest 30sec

 

FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 3x6, rest 60sec.
-Work Sets:
10x2 every 60sec. at 95% of your best 8RM (EMOM)
B. (if time): weighted front plank 2x45sec. rest 90sec.
C. Group Metcon

Workout 2
A. 3 sets:
A1. Bench Press 6-8 reps with 3sec lowering phase, rest 30sec
A2. Push-ups, max reps, rest 30sec
A3. DB Pec Flys 8-12reps, rest 2mins
B. Group Metcon

Workout 3
A. 4 sets, alternating exercises:
*try to increase the load from last week
Minute 1: Right leg Bulgarian Split Squats 6-8reps with 4sec lowering phase
Minute 2: Left leg Bulgarian Split Squat 6-8 with 4sec lowering phase
Minute 3: Weighted Hip Thrust x8reps with 2sec pause at top

B. 2-3 sets:
Minute 1: Side Plank Left 30-45sec
Minute 2: Side Plank Right 30-45sec

C. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Dumbbell Floor Press 6-10reps
Min 2: Bent-over Dummbell Row 6-10reps left (1sec pause at top)
Min 3: Bent-over Dummbell Row 6-10 reps right (1sec pause at top)
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 77.5%x3x4, 77.5%xAMRAP (leave 1-2 reps in the tank)
B. Front Rack (or goblet) reverse lunges 2x8/8
C. Group Metcon

Workout 2
A. Bench Press 77.5%x3x4, 77.5%xAMRAP (leave 1-2 reps in the tank)
B. Pendlay Row 2-3x8
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x12-15
B. Deadlift 92%x2, 86%x3x3
C. Group Metcon
D. (if time) 60 tough reps KB swing

Workout 4
A. Push Press 92%x2, 86%x3x3
B. 3 sets, alternating: 10 single arm DB row + 6-8 strict pullups (weighted if needed)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. Rope Climbs.
-5mins practice using leg wrap technique
-then 5x1 EMOM leg less rope climb with good control on way up and down (if unable, you rope wrap technique or else arms only with feet on floor)
B. 5 sets, alternating:
B1. Fat Grip Pull-ups: amrap in 30sec, rest 60-90sec
B2. kipping ring dips: amrap in 30sec. rest 60-90sec
C. Group Metcon
D. 2 sets alternating:
-1mins of rotating plank, hodling each phase for 5sec and staying as tight an active as possible
-45-60sec/side single leg glute bridge hold

Tuesday
Weightlifting Class with Mylene
 

Wednesday
Competition Class:

A. 5 sets: 4mins AMRAP. 4mins rest
6 hang power snatch + 6 OH Squat + 30/20cal row (or 25/15cal bike) + 40 double unders.

Thursday
A. Gymnastic skill work:
12mins every 90sec.
Segment 1: 5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-15sec
B. Aerobic Session 40mins at 65% pace. 1000m row + 40-80m overhead waiters walk with 2 dumbbells + 400m run + 60sec front plank on rings + bike 30cals + 40 single leg skips/side
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Back Squat. 8,6,4,8
*hard sets with 1-2 reps in the tank
B. Snatch Grip RDL 3x12 (use straps) with 3sec lowering phase
C. FBOMB

Saturday
A1. Bench Press 4x2-4reps, rest 1.5m
A2. Weighted Chin-ups. 4x3-5 rest 1.5m
B1. Wide Grip Lat Pull-down with 3sec pause at chest 3x6-10reps, rest 60sec
B2. Deficit HSPU, 3x3-5, rest 60sec
B3. 60sec hollow body hold
C. Group Metcon

 

 

 

WEIGHTLIFTING STREAM

Workout 1
A. Goblet Squats with band @ knee. 2x10
B. Paused Back Squat with 3sec, hit a 1RM, then regular back squat (no pause) 3x3 at that weight
C. Side Step-up: 2x20/side
D. Group Metcon

Workout 2
A. Jerk, to a 3RM for the day.
B. 3 sets alternating: max chin-ups, rest 30sec, Glute Ham Raise 6-12reps, rest 30sec, max HSPU, rest 30sec, hollow body hold 60sec, rest 30sec
C. Group Metcon

Workout 3
A. Speed Squat 8x1 EMOM @ 80%
B. 2 sets: alternating: Bulgarian Split Squat, 15/side (3sec STRICT lowering phase) + 10-20 back flys + 10-20 scare cros with band
C. Group Metcon

Workout 4
A. 3 sets: 3 power snatch from blocks + 2 pause OH Squat
B. Clean and Jerk. Build to a 3RM
C. Bench Press 2x6-8
D. 2-3 sets, alternating: 15 single leg RDL + 20 front step-up/side + single leg side plank 30-60sec. (do each exercise on the right leg first, then come around and do everthing (back to back) on the left).

 

POWERLIFTING TEAM

DAY 1
A. Squat 82%x5, 77.5%x3x5
B. Widegrip Bench (half handwidth wider than normal) 75%x3x5
C. DB Chainsaw Row 3x12

DAY 2
A. Bench Press 82%x5, 77.5%x3x5
B. Front Squat 76%x3x6
C. Heavy KB Swing 3x8-10
D. 3 sets each: 15 tricep pushdowns, 15 cable back flies

DAY 3
A. Deadlift 85%x4, 80%x3x4
B. 2ct Pause Squat 70%x3x5
C. Chin ups 25 total reps
D. Ab Wheel 25 total reps

DAY 4
A. CG Bench 77.5%x4x5
B. Incline DB Bench 3x12
C. 2 sets, alternating: 10 Lat Pulldowns + 10 Pec Flies + 10 DB Curls

 

MODIFIED POWERLIFTING TEAM

DAY 1
A. Squat 82%x5, 77.5%x2x5
B. Bench Press 82%x5, 77.5%x2x5
C. 2 sets, alternating: 10 Lat Pulldowns + 10 Pec Flies + 10 DB Curls

DAY 2
A. Deadlift 85%x4, 80%x3x4
B. Front Squat 76%x2x6
C. Heavy KB Swing 3x8-10
D. 2 sets each: 15 tricep pushdowns, 15 cable back flies

DAY 3
A. CG Bench 77.5%x4x5
B. 2ct Pause Squat 70%x2x5
C. Chin ups 25 total reps
D. Ab Wheel 25 total reps

 

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