GROUP CONDITIONING

MONDAY
Closed. Happy holidays!

TUESDAY
Open Gym: 10am-11:30am

WEDNESDAY
A. battling ropes. 20sec on, 40sec off (set 1: double wave. set 2: alternating wave. set 3: snakes. Set 4: power slams. Set 5: claps. Set 6: altnerating wave. Set 7: double wave). Rest 3-4mins
B. 5min amrap: 7 wall ball + 7 box jumps (step down)

THURSDAY
15mins for quality: 5 tire flips + max tempo ring rows + 100m row for speed + 20-40sec ring support hold

FRIDAY
FBOMB FRIDAY!
 

SATURDAY
HAPPY NEW YEAR!
18min AMRAP: 60 Double Unders (or 180 singles) + 40 KB Swings + 20 goblet squats + 10 strict chin-ups

 

FOUNDATIONS

Workout 1
A. 3 work sets:
A1. Tempo Deadlift 6-8reps with 4sec lowering phase, rest 30sec
A2. Goodmorning x12 reps, rest 30sec
A3. Band resisted KB RDL with 3sec pause at top x10reps, rest 90sec
*Because this workout requires x2 barbells, please partner up.
B. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1.1 Rest 15sec inside cluster. Rest 2mins between sets.
B. 3 sets: band back flys x 8-12 reps + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 4x4, starting at 5% more than last week. Tempo: with 2sec pause above parallel (all the way down, then come up 2 inches, pause, then all the way back up)
B. Single Leg Skater Squats As many sets of 6 per leg in 4mins.
https://www.youtube.com/watch?v=9Uft5HI8Pp4
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Warm-up Sets: 3x6, rest 60sec
Work sets: 12x2 EMOM @ 8RM.
*Go for max reps on final set.
B. Plank SHoulder Touches. 3x30-60sec of work. 45sec rest.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat: build to 85%xAMRAP (aim 5+, no reps in the tank)
B. Front Rack (or goblet) reverse lunges 2x6/6
C. Group Metcon

Workout 2
A. Bench Press: build to 85%xAMRAP (aim 5+, no reps in the tank)
B. Pendlay Row 2-3x6
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x12-15
B. Deadlift 94%x2, 89%x3x3
C. Group Metcon
D. (if time) 70 tough reps KB swing

Workout 4
A. Push Press 94%x2, 89%x3x3
B. 3 sets, alternating: 6 single arm DB row + 4-6 strict pullups (weighted if needed)
C. Group Metcon

 

TRAINING-COMPETITION

Monday - OFF

Tuesday
Weightlifting Class with Mylene

+ 5 sets, alternating:
-fat grip pull-ups, AMRAP in 30sec, rest 60-90sec
-kipping ring dips, AMRAP in 30sec, rest 60-90sec

Wednesday
Competition Class:
A. In 10mins, work to a 6RM hang power snatch
B. 5x2min AMRAP: 2 hang power snatch + 4 OH Squat + 6 chest to bar pull-ups + 8 over-bar-burpees --rest 2mins between sets. pick-up where you left off.
C. 8min AMRAP: 40m single arm farmers walk/side + 40m sandbag carry + 40m overhead waiter walk/side

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

Saturday
A. 20min EMOM:
-Odd Mins: Push Press 3 @ 70%
-Even Mins: Weight Chin-ups 2-3reps
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

 

 

POWERLIFTING TEAM

DAY 1
A. Squat 85%x5, 80%x3x5
B. Widegrip Bench (half handwidth wider than normal) 77.5%x3x5
C. DB Chainsaw Row 3x10

DAY 2
A. Bench Press 85%x5, 80%x3x5
B. Front Squat 79%x3x6
C. Heavy KB Swing 3x10-12
D. 3 sets each: 12 tricep pushdowns, 12 cable back flies

DAY 3
A. Deadlift 87%x4, 82%x3x4
B. 2ct Pause Squat 72.5%x3x5
C. Chin ups 25 total reps (aim for fewer sets then last week)
D. Ab Wheel 25 total reps (aim for fewer sets than last week)

DAY 4
A. CG Bench 80%x4x5
B. Incline DB Bench 3x10
C. 2 sets, alternating: 8 Lat Pulldowns + 8 Pec Flies + 8 DB Curls

 

MODIFIED POWERLIFTING TEAM

DAY 1
A. Squat 85%x5, 80%x2x5
A. Bench Press 85%x5, 80%x2x5
C. 2 sets, alternating: 8 Lat Pulldowns + 8 Pec Flies + 8 DB Curls

DAY 2
A. Deadlift 87%x4, 82%x2x4
B. Front Squat 79%x2x6
C. Heavy KB Swing 3x10-12
D. 2 sets each: 12 tricep pushdowns, 12 cable back flies

DAY 3
A. CG Bench 80%x4x5
B. 2ct Pause Squat 72.5%x2x5
C. Chin ups 25 total reps (aim for fewer sets then last week)
D. Ab Wheel 25 total reps (aim for fewer sets than last week)

 

WEIGHTLIFTING STREAM

Workout 1
A. 3 Power Snatch + 4 OH Squat. 5 sets.
B. Clean from blocks 4x4
C. Group Metcon

Workout 2
A. Front Squat 3x6-8
B. 3 sets, alternating: OH walking lunges 8/side + GH raise 10reps
C. Snatch Pulls 3x6 with 4sec lowering phase. Then take your time to reset
D. 3 sets: chinese plank 45sec + weighted front planl 45sec

Workout 3
A. Jerk 4x4
B. Bench Press 3x4-6
C. 3 sets: max HSPU + Max L-sit + 4 heavy TGU/side
D. 3 sets: back flys 10-20reps + scarecrows 10-20reps + kneeling single arm trap-3 raise, 10-20reps

Workout 4
A. 3 sets: 2 Paused Back Squat + 2-4 Back Squat
B. 2 sets: all exercises on R side, then all on L side. 8 bulgarian split squats + 12 front step-up + 12 side step-up + 12 "curtsy" step-up + 30-45sec single leg side plank (active leg down)
C. Group Metcon

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