GROUP CONDITIONING

Monday - Closed

Tuesday
7sets (15min cut-off): 10 ring rows + 10 box jumps (step down) + 12 KB swings to chin + 30m pinch grip farmesr walk

Wednesday
Row 400/300m (or Bike 15/9cals) + 15 Thrusters (40/20) + 10 pull-ups

Thursday
A. 4min row for distance aka O'neill Fitness Test. Rest 5min. B. For time: 20-15-10-5: wall ball + ball slams

Friday
FBOMB Friday!

Saturday
5 sets: 30 double unders + 10 toe to bar + 10 OH Walking Lunges Steps 15min cut-off

 

FOUNDATIONS

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

Workout 2
A. 3 sets:
A1. Bench Press 4-6 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 Dumbbell Row 6-10reps left (1sec pause at top)
Min 3: Bent-over Dumbbell Row 6-10 reps right (1sec pause at top)
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 75%x3x6, 75%xAMRAP (leave 1-2 reps in the tank)
B. Walking Lunges 2x12/12
C. Group Metcon

Workout 2
A. Push Press 94%x1, 86%x3x2
B. 3 sets, alternating: 8 single arm DB row + 4-6 sandbag or slam ball press
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x15-18
B. Deadlift 94%x1, 86%x3x2
C. Group Metcon
D. (if time) 60 tough reps KB swing

Workout 4
A. Bench Press 75%x3x6, 75%xAMRAP (leave 1-2 reps in the tank)
B. Weighted Chin Ups 5x3 EMOM
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. 10mins. Build to a 5RM Thruster
B. 3mins thursters AMRAP @ 90% of 5RM
C. Every 5mins x4:
-20/15cal row
-10 box jump overs
-10 toe to bar
-15 thrusters

Thursday
A. Gymnastic skill work:
12mins every 60sec.
Segment 1: 4-5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-2-sec
B. Aerobic Session at 65% pace. 3xBike 5min. Row 5min
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

 

WEIGHTLIFTING STREAM

Workout 1
A. 2 Power Snatch + 5 OH Squats. 5 sets.
B. Clean 3x3@70-80%
C. Group Metcon

Workout 2
A. Front Squat 3x6-8, beat what you did last week.
B. 3 sets, alternating: OH walking lunges 10/side + GH raise 12reps
C. Snatch Pulls 3x5 with 4sec lowering phase.
D. 3 sets: Chinese plank 45-60sec + weighted front plank 45-60sec

Workout 3
A. Jerk 6x2
B. Bench Press 3x4-6 beat last week.
C. 4 sets: max HSPU + max L-Sit + 5 heavy TGU/side
D. 3 sets: back flys 10-20reps + scarecrows 10-20reps + half kneeling trap-3 raise 10-20reps.

Workout 4
A. 3 tough sets: 1 paused Back Squat + 2-5 back squat
B. 2 sets: all exercises on R side, then all on L side. 12 Bulgarian split squats + 15 front step-up + 15 side step-up + 15 "curtsy" step-up + 30-45sec single leg side plank (active leg down)
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat 87%x5, 82.5%x3x5
B. Widegrip Bench (half handwidth wider than normal) 80%x3x5
C. DB Chainsaw Row 3x8

DAY 2
A. Bench Press 87%x5, 82.5%x3x5
B. Front Squat 81%x3x6
C. Heavy KB Swing 3x12-15
D. 3 sets each: 10 tricep pushdowns, 10 cable back flies

DAY 3
A. Deadlift 89%x4, 84%x2x4
B. 2ct Pause Squat 75%x3x5
C. Chin ups 25 total reps (aim for fewer sets than last week)
D. Ab Wheel 25 total reps (aim for fewer sets than last week)

DAY 4
A. CG Bench 82.5%x4x5
B. Incline DB Bench 3x8
C. 2 sets, alternating: 8 Lat Pulldowns + 6 Pec Flies + 6 DB Curls

 

MODIFIED POWERLIFTING TEAM (3-day/week)

DAY 1
A. Squat 87%x5, 82.5%x2x5
B. Bench Press 87%x5, 82.5%x2x5
C. 2 sets, alternating: 8 Lat Pulldowns + 6 Pec Flies + 6 DB Curls

DAY 2
A. Deadlift 89%x4, 84%x2x4
B. Front Squat 81%x2x6
C. Heavy KB Swing 3x12-15
D. 3 sets each: 10 tricep pushdowns, 10 cable back flies

DAY 3
A. CG Bench 82.5%x4x5
B. 2ct Pause Squat 75%x2x5
C. Chin ups 25 total reps (aim for fewer sets than last week)
D. Ab Wheel 25 total reps (aim for fewer sets than last week)

 

 

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